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Honey Spiced Salmon Baked With Prebiotic Savoy Cabbage Roast Red Onions And Chickpea Crush Recipe

April 24, 2018 By food for flora Leave a Comment

Softly spiced, comforting supper tray bake dish of baked salmon with prebiotic savoy cabbage, roast red onions and crushed roasted chickpeas.

Crushed chickpeas gain a little crunch as they cook, soaking up the gently spiced marinade.
If you prefer, you can blend the cooked chickpeas to a smooth mash. Whiz in a food processor or with a stick blender, adding 2 tbsp natural yogurt plus a little water, to loosen the mixture to your taste.

Cumin & honey in the spice blend bring a sweet earthiness to the cabbage & onions. I normally overlook cabbage, but cooked in a spiced marinade, prebiotic savoy cabbage becomes unexpectedly moreish and an excellent source of prebiotic fibre.

This oven baked sheet pan supper comes together fast, with quick preparation & minimal washing up. You can easily double or triple this recipe to feed a crowd.

Prebiotic: savoy cabbage / chickpeas / red onions

Honey Spiced Salmon Baked With Prebiotic Savoy Cabbage Roast Red Onions And Chickpea Crush. Food for Flora : boost your microbiome with easy & delicious probiotic & prebiotic recipes
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HONEY SPICED SALMON BAKED WITH PREBIOTIC SAVOY CABBAGE ROAST RED ONIONS AND CHICKPEA CRUSH RECIPE

Prep 10 mins

Cook 30 mins

Total 40 mins

Author food for flora

Yield 2 helpings

Ingredients

  • ½ head of savoy cabbage (approx. 200g)
  • 3 medium or 2 large red onions
  • 1 x 400g can chickpeas
  • 2 salmon fillets
  • for the marinade
  • 1 tbsp ground cumin
  • ¼ tsp fine sea salt
  • ½ tsp mild chilli powder
  • 2 tbsp lemon juice
  • 2 tbsp honey
  • 4 tbsp extra virgin olive oil
  • freshly ground black pepper

Instructions

Set the oven to 200c

Slice the savoy cabbage into 1.5 cm strips. Peel & halve the red onions, then slice into 1 cm wide half moons.

Shake the marinade ingredients together in a jar.

Tip cabbage & onions into a shallow roasting tin. Pour over half the marinade & stir thoroughly to coat, breaking up the onions into their individual layers. Roast for 20 minutes until edges of cabbage are catching (but not burning - cover with foil if needed) and the onions are soft to the tip of a knife. They may need a further 5-10 minutes.

Meanwhile, bring the salmon to room temperature.

Drain & rinse the chickpeas & tip into another roasting tin. Crush slightly with the back of a spatula or fork. Pour over all but 2 tbsp of the remaining marinade & stir thoroughly to coat. Cook for 15 minutes until golden brown.

Whilst the chickpeas & cabbage cook, place the salmon in a small roasting tin. Divide the remaining marinade between the salmon fillets & brush it over the salmon. Grind over some fresh black pepper. Cook for 6 minutes. Check the salmon is done to your liking. The salmon flakes will begin to separate at the tip of knife when it is done. It may need a further 1-4 minutes in the oven. Check regularly, so it doesn't overcook.

Serve on warm plates, with the salmon resting on a bed of crushed chickpeas, savoy cabbage & red onions. Drizzle over any cooking juices from the pan.

Courses mains / lunch / dinner

Cuisine high fibre / prebiotic / probiotic

 

Filed Under: mains lunch & dinner, Recipe Tagged With: beneficial bacteria, best prebiotic foods, fiber, foods high in prebiotics, gut bacteria food, high fiber, high fiber food, high fiber foods, high fibre, prebiotic, prebiotic fiber, prebiotic fiber foods, prebiotic fibre, prebiotic foods, prebiotic ingredients, prebiotic recipes

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