Pan-Seared Salmon with Rice and Broccoli

1. 1 Salmon filletpack 400 g ≈ $10.50 150 g
2. 2 Long-grain ricepack 800 g ≈ $1.94 70 g
3. 3 Broccoli (frozen)pack 400 g ≈ $1.80 120 g
4. 4 Lemon≈ $4.70 per kg 20 g
5. 5 Butterpack 180 g ≈ $1.58 10 g
6. 6 Olive oil 5 ml
7. 7 Salt 2 g
8. 8 Ground black pepper to taste

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Rinse the rice, then cover with 140 ml cold water and a pinch of salt (half a teaspoon). Bring to a boil, cover, and simmer on low heat for 15 minutes until tender and water is absorbed.

2. Pat the salmon¹ dry, then season both sides with salt and pepper. Cut the lemon⁴: slice some into rounds and squeeze juice from the rest.

3. Heat a skillet over medium heat with olive oil. Place the salmon¹ skin-side down and sear for 4–5 minutes until golden brown.

4. Flip the salmon¹ and cook for another 3 minutes until the flesh is firm and opaque; remove from heat.

5. Add frozen broccoli³ to boiling salted water and cook for 5 minutes until tender. Drain, then toss with butter⁵ and lemon⁴ juice.

6. Serve the rice on a plate, topped with broccoli³ and salmon¹, and garnish with lemon⁴ wedges.

In short

• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.