Ingredients

  • 300g brown rice
  • groundnut oil
  • 1 ripe mango
  • 4 cloves of garlic
  • 4cm piece of ginger
  • 3 limes
  • 2 tablespoons low-salt soy sauce
  • ½ a cucumber
  • 1 fresh red chilli
  • 4 tablespoons white wine vinegar
  • 4 x 120g salmon fillets, skin on, scaled, pin-boned
  • 1 bunch of spring onions
  • 250g broccoli
  • ½ a bunch of fresh mint (15g)
  • 2 teaspoons sesame seeds
  • 4 tablespoons natural yoghurt

Cook the rice in boiling salted water according to the packet instructions, then drain. Rub a roasting tray (25cm x 30cm) with 1 teaspoon of oil, then add the rice in an even layer. Meanwhile, wash the mango, cut the cheeks off the stone, peel, and put the flesh into a blender, reserving the skin. Squeeze over the stone to extract the juice. Peel and add the garlic and ginger, finely grate in the zest of 2 limes and squeeze in their juice. Add the soy  and 1 teaspoon of oil, then blitz and pour into a bowl.

To make a quick pickle, finely slice the mango skin and place in a shallow bowl. Halve the cucumber lengthways and scrape out the watery core, then finely slice with the chilli and add to the bowl. Toss with the vinegar and a good pinch of sea salt to draw out excess moisture (you’ll drain the liquor off).

Preheat the grill to high. Slice the skin off the salmon and reserve. Toss the fillets in the sauce, then lay them on the rice. Trim the spring onions and chop into 2cm chunks, cut the broccoli into bite-sized florets, slicing the stalk, toss it all through the remaining sauce, then arrange around the salmon. Lay the salmon skins loosely on top, and place the tray under the grill for 12 to 15 minutes, or until everything is just cooked through and nicely charred. Drain the pickle, pick and finely slice the mint leaves, toast the sesame seeds, toss together, and serve on the side. Finish each portion with a dollop of yoghurt and serve with lime wedges.

Nutritional information

597kcal, 19.2g fat, sat fat 3.9, protein 35.4g, 74.7g carbs, 12.7g sugar, 1.4g salt, 5.5g fibre.

Super Food Family Classics by Jamie Oliver is published by Penguin Random House

Jamie Oliver Enterprises Limited (2016 Super Food Family Classics) Photographer: Jamie Oliver