SHIFT Grub
Harissa salmon with roast potatoes and vegetables
Harissa salmon with roast potatoes and vegetables. Ingredients, step-by-step method and estimated nutrition per serving. Save your food plans in My Timber.
Ingredients
- 150g salmon fillet
- 250g potatoes, peeled, raw
- 90g carrots
- 90g broccoli
- 40g harissa tomato sauce
- 4.6g olive oil
Equipment
- hob
- non-stick frying pan
- knife
- chopping board
- spatula
- kitchen scales
- bowl
- clean plate
- oven
- oven tray
- oven gloves
Method
- Heat the oven to200°C/180°Cfan or the oven-chip packet temperature. Cut raw potatoes into even1–2 cm pieces; toss with half the measured oil. Roast for15 minutes first. Oven chips follow their own packet; their stated weight is cooked weight where specified.
- Cook the salmon fillet in the measured oil over medium heat: allow about 4–5 minutes per side for a salmon fillet, adjusting for thickness; prawns usually take 3–5 minutes, turning. Fish must be opaque and flake easily; prawns must be pink and opaque. Check for bones before serving.
- Cut carrots, broccoli, peppers and other roasting vegetables into manageable pieces. Add them to the potato tray and roast for another15–20 minutes until completely tender. Keep salad leaves, cold yoghurt and mayonnaise dressings out of the oven.
- Keep cooked meatballs or other cooked protein covered while the vegetables finish. Add cooked protein to the hot vegetables at the end. Warm the measured cooking sauce as its packet directs; serve cold dressing at the table.
- Check every component is cooked through and hot; divide the whole recipe into the stated servings. Eat immediately. Larger trays, whole sausage timings or oven-chip instructions may extend the estimate.
Estimated nutrition
| Energy | 661.1 kcal |
|---|---|
| Protein | 40.3 g |
| Carbohydrate | 61.4 g |
| Fat | 30 g |
| Fibre | 12.9 g |
| Saturates | 5.4 g |
Estimated per-serving nutrition. Ingredient weights multiplied by CoFID 2021 or explicitly named UK product-label values, preserving missing values; traces treated as zero. Declared product/cooked-state proxies remain estimates. AI author calculation, not independent human, clinical or physical cooking validation.
Allergens and product labels
- fish
Food safety and storage
- Check every bought ingredient label for allergens, use-by dates and cooking instructions. Recipe tags are not an allergy-suitability guarantee.
- Wash hands, utensils and surfaces. Wash produce unless labelled ready washed; keep raw meat and fish separate from ready-to-eat food.
- Eat immediately. This recipe does not cover storing or reheating the assembled meal; follow any stricter product instructions.
Author estimates, not physical cooking trials. Packet instructions and safe doneness govern; larger batches need longer.