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Salmon and Chorizo Casserole

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

34.1g

Energy (kJ)

2307kJ

Energy (kcal)

551kcal

Carbohydrate incl. fibre (g)

53.6g

Carbohydrate excl. fibre (g)

41.7g

Sugar (g)

17.2g

Fibre (g)

11.9g

Fat (g)

25.1g

Saturated fat (g)

5.1g

Unsaturated fat (g)

17.3g

Monounsaturated fat (g)

7.6g

Polyunsaturated fat (g)

9.6g

Trans fat (g)

0.1g

Cholesterol (mg)

49mg

Sodium (mg)

1021mg

Salt (g)

2.55g

Vitamin A (IU)

1238IU

Vitamin C (mg)

157.4mg

Calcium (mg)

187mg

Iron (mg)

8.10mg

Potassium (mg)

2332mg

Total

136.4g

9227kJ

2205kcal

214.4g

166.7g

68.9g

47.7g

100.3g

20.6g

69.3g

30.6g

38.5g

0.4g

194mg

4086mg

10.22g

4950IU

629.5mg

748mg

32.38mg

9329mg

  • 50 g chorizo
  • 1 red chilli pepper
  • 1 tinned white beans (400 g)
  • 100 g sundried tomato
  • 1 onion
  • 1 courgette
  • 2 bell peppers
  • 50 g watercress
  • 4 tbsp vegetable oil
  • 4 x 80 g salmon fillet
  • 1 tin of chopped tomatoes
  • 1 Knorr Fish Stock Pot
  • 50 g unpitted green or black olives
  • salt and pepper
  • quinoa (serving tip)
  • 1 Cut the chorizo into small cubes.
  • 2 Finely slice the red chilli pepper.
  • 3 Rinse the white beans and set aside.
  • 4 Cut the sundried tomatoes and onion into strips.
  • 5 Cut the courgette and bell peppers into even cubes.
  • 6 Chop the watercress.
  • 7 Fry the chorizo in oil for 5 minutes, rinse the salmon and set aside.
  • 8 Fry the salmon in the chorizo oil until nice and golden brown. Set aside.
  • 9 Fry all the vegetables for 5 minutes in the same oil.
  • 10 Add the chopped tomatoes and the fish stock pot, add a little water if required.
  • 11 Add the fish, chorizo, olives and the rinsed white beans to the pan and slowly cook it for 5-10 minutes. Season to taste with salt and pepper.
  • 12 Sprinkle the watercress and sliced red chilli on top.