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Jerk Salmon with Wild Rice and Mango Salsa

This spicy and colourful dish inspired by the Caribbean is packed with nutritional goodness and is so refreshing and satisfying.

If you don’t eat fish this will pair well with chicken and if you’re veggie then throw in a tin of kidney beans to the rice after cooking and use tofu as your main protein source instead.

We have a high protein meal here, heart-healthy carbs and lots of B vitamins which are essential for boosting your mood. This recipe has got it all going on so dive on in and give it a try.

Prep to plate: 50 minutes (mainly rice cooking time) Portions: 2


2 150g/medium salmon fillets - skin removed

1 tbsp jerk paste (use seasoning if you can’t get the paste)

1 large clove garlic - peeled/cut into 4

1 tsp dried thyme 80g wild rice - follow the instructions below or cook according to packet instructions (drain well)

Mango Salsa Ingredients:

1 small ripe mango

1 small red bell pepper - finely diced

2 spring onions/scallions - finely sliced into rounds

½ tsp chilli puree

½ tsp garlic puree

½ fresh lime - juiced

1 tbsp fresh coriander/cilantro leaves - roughly chopped


Pre-heat the oven to 200 or 180 fan

Fill and boil the kettle, place the boiling water into a pan, add in the garlic and cook the wild rice for around 40/45 minutes until you can bite through the grains

Place the salmon in a bowl with the paste (or the seasoning) and use your hands to ensure both the salmon fillets are well covered (cover with cling film and leave overnight in the fridge for extra flavour or at least 2 hours if you can)

Put the salmon fillets in a baking dish and cook in the oven for around 20 minutes

Whilst the salmon and rice are both cooking prepare your mango salsa

Place all mango salsa ingredients into a bowl and stir to combine all the flavours

Serve your salmon and jerk juices on top of the wild rice and your salsa on the side, finish off your dish by sprinkling the thyme on top or alternatively throw it all together in a bowl and tuck in.

Cook, snap, share, tag: @chicksofwellness #chicksofwellness


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