Salmon red vegetable slice
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Prep Time
20 Minutes
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Cook Time
50 Minutes
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Yield
1
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Difficulty Level
Easy
Ingredients
- 2 x 95g cans Safcol Salmon in Springwater, drained and flaked
- 2 tablespoons extra virgin olive oil
- 1 large sweet potato, peeled and finely sliced
- 2 large purple carrots, peeled and finely sliced
- 1 zucchini, sliced
- 2 large ripe tomatoes, finely sliced
- ½ cup sun-dried tomatoes, chopped
- 1 small red onion, finely sliced
- 2 tablespoons chopped fresh oregano or 2 teaspoons of dried oregano
- sea salt and freshly ground black pepper
- ½ cup finely grated tasty cheddar (optional)
Instructions
- Preheat oven to 170°C.
- Lightly oil and line a 20cm square deep pie tin or dish with baking paper.
- Drizzle a little olive oil over the base of the dish. Place overlapping slices of sweet potato over the bottom of the dish. Repeat with zucchini and purple carrots, seasoning well. Then layer tomatoes, oregano, red onion, salmon and sun-dried tomatoes. Top with a final layer of sweet potato slices. Drizzle with a little more olive oil and top with grated tasty cheese. If you prefer to be diary-free, you can leave the cheese out.
- Cover with baking paper or foil and bake for about 40 minutes or until the vegetables are tender. Remove the foil and bake for another 10-15 minutes until golden brown on top. Serve with a salad or lightly steamed green vegetables.
| Servings: | 4 |
| Ready in: | 70 Minutes |
| Course: | Dinner, Side |
| Recipe Type: | Bakes |
| Ingredient: | Salmon |
Salmon red vegetable slice
Comfort food doesn’t have to be heavy. This colourful salmon red vegetable slice is full of vegetable-based antioxidants and protein from the salmon. Perfect for a cosy winter meal without heavy carbs.
This is a great recipe for dinner as well as to enjoy as satisfying leftovers the next day.
Ashleigh Feltham (MNutrDiet)
Safcol salmon provides a matrix of health benefits. This includes a great source of essential omega-3 fat. Salmon is a complete protein source which means it gives your body all the essential amino acids it needs to make a protein. If you decide to use cheese this will increase the amount of complete protein in the meal.
Cheese and Safcol salmon are good sources of the fat-soluble vitamins A, D and E. Oregano and zucchini provide the fourth fat-soluble vitamin, vitamin K. Extra virgin olive oil (EVO) and salmon will help your body to absorb these vitamins as they require fat to be properly absorbed. Extra virgin olive oil is another heart-healthy fat called monounsaturated fat. It also gives your body 36 different antioxidants to help fight off free radicals.
Sweet potato is a great source of vitamin C and A. Purple carrots are full of antioxidants called anthocyanins. These antioxidants help to lower your blood pressure and support heart health. Zucchini is a good source of manganese which helps to regulate your nerve and brain function.
Tomatoes are a good source of vitamin C as well as the antioxidant lycopene. Lycopene may reduce your risk of certain cancers and helps to keep your heart and for the gentlemen your prostate healthy. The red onion adds more antioxidants as well as may help keep your blood sugar levels within a healthy range. Make sure to save this recipe as it is a sure winner.
If you like salmon, be sure to check out our salmon recipes page for more inspiration!
