Superhealthy Salmon Salad Food
SUPERHEALTHY SALMON SALAD
Superhealthy by name, superhealthy by nature: this salad is high in omega-3, iron and calcium and counts as 2 of your 5-a-day
Provided by Good Food team
Categories Lunch
Time 25m
Number Of Ingredients 9
Steps:
- Heat water in a tier steamer. Season the couscous, then toss with 1 tsp oil. Pour boiling water over the couscous so it covers it by 1cm, then set aside. When the water in the steamer comes to the boil, tip the broccoli into the water, then lay the salmon in the tier above. Cook for 3 mins until the salmon is cooked and the broccoli tender. Drain the broccoli and run it under cold water to cool.
- Mix together the remaining oil and lemon juice. Toss the broccoli, pomegranate seeds and pumpkin seeds through the couscous with the lemon dressing. At the last moment, roughly chop the watercress and toss through the couscous. Serve with the salmon, lemon wedges for squeezing over and extra olive oil for drizzling, if you like.
Nutrition Facts : Calories 320 calories, Fat 10 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 30 grams carbohydrates, Sugar 14 grams sugar, Fiber 2 grams fiber, Protein 30 grams protein, Sodium 0.88 milligram of sodium
SUPERHEALTHY SALMON BURGERS
If you're after something a bit lighter than potato-packed fishcakes, try these simple oriental-style burgers
Provided by Good Food team
Categories Dinner, Main course
Time 30m
Number Of Ingredients 11
Steps:
- Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
- Meanwhile, use a swivel peeler to peel strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves. Divide the salad between 4 plates. Serve with the burgers and rice.
Nutrition Facts : Calories 292 calories, Fat 17 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 7 grams carbohydrates, Sugar 6 grams sugar, Protein 29 grams protein, Sodium 0.83 milligram of sodium
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- Preheat the oven to 400 degrees F. Line a baking dish large enough to hold the salmon with a sheet of parchment paper.
- Place the salmon in the pan and with paper towels, pat dry. Drizzle with the olive oil and sprinkle with 1/2 teaspoon cumin, 1/2 teaspoon salt, pepper, and 1/4 teaspoon oregano. Rub to evenly coat the salmon. Bake for 14 to 18 minutes, until the salmon reaches an internal temperature of 145 degrees F on an instant read thermometer (I typically remove the salmon a few degrees early and let the carryover cooking finish the rest). The salmon should no longer be raw-looking in the center and flake easily with a fork. Let cool to room temperature.
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- Prepare the dressing: In a small mixing bowl, stir together the yogurt, lemon zest, lemon juice, and remaining 1/4 teaspoon cumin, 1/4 teaspoon salt, and 1/4 teaspoon oregano.
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