Caribbean oven baked salmon with sautéed vegetables
A low potassium and low phosphate recipe with a spicy kick. Serve with rice to make a balanced meal.
Ingredients
Salmon
4 salmon fillets (approx. 120g each)
1 lemon
1 celery stalk
250g white cabbage
½ green pepper
½ red pepper
½ yellow pepper
1 carrot
2 tablespoons of vegetable oil
Caribbean green seasoning
2 spring onions, trimmed
1 scotch bonnet pepper
3 garlic cloves
Handful of fresh thyme or lemon thyme
Handful of fresh coriander
Handful of fresh basil
1 large onion, peeled and chopped
1 celery stalk, chopped
Method
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Step 1
Make Caribbean green seasoning by blending together the spring onions, scotch bonnet, garlic, thyme, coriander, basil, onion and celery in a food processer. Place fish in a bowl and clean with the lemon. Add 2 tablespoons of the seasoning and mix. If you have time, you can leave in the fridge overnight or for at least an hour before cooking.
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Step 2
Heat the oven to 190C/gas mark 6. Place the fish in a greased baking tin and drizzle with some oil. Cover with foil and cook for 20 minutes. Fill a large saucepan with water and bring to the boil. Prepare your vegetables by finely slicing the celery, white cabbage, peppers and carrot.
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Step 3
After 20 minutes remove foil covering the fish and cook for a further 10 minutes until slightly brown. While the fish is in the oven for the last 10 minutes, boil the sliced vegetables in plenty of water for 10 minutes until slightly soft, then drain.
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Step 4
In a frying pan add 2 tablespoons of oil and sauté the boiled vegetables for 3 minutes, adding a little of the Caribbean seasoning for taste. Serve the fish on a bed of the sautéed vegetables.
Food facts
This recipe is low in carbohydrate and the values have been provided for those who have trained in insulin adjustment. To make this a more balanced meal serve with rice or a small portion of cornmeal pie.
The boneless fish used here helps to keep the phosphate low. If you have been prescribed a phosphate binder ensure you take them with this dish. Boiling the vegetables first reduces their potassium content. If you do not need a low potassium diet you can sauté the vegetables from raw. The green seasoning contains raw ingredients and is therefore higher in potassium so should only be used in small amounts.
Fish is a great low fat source of protein. Sea bream or sea bass fillets also work well with this dish as an alternative.
You could use frozen fish to reduce the cost (defrost thoroughly in the fridge before cooking).
If you add a tablespoon of cider vinegar to the green seasoning it can be made in advance and kept in the fridge for up to five days.
Add 2 scotch bonnet peppers to your Caribbean green seasoning if you like it hot!
If you have a transplant you should buy your fish pre-packaged, rather than from a fishmonger or a fish deli counter, in order to avoid any risk of bacterial contamination.