Spring 2012 Recipe – Salmon with Beetroot, Orange & Lentil Salad

This recipe is one of my favourites – it’s simple, full of flavour and can be on the table in no time!  Salmon is a great source of  valuable essential fatty acids and being quite a rich tasting fish it is also satisfying.  The lentil, orange and beetroot salad is also a winner and far more interesting than that boring old tomato, cucumber and lettuce combo!  Lentils are high in protein and fibre while beetroot is a great source of anti-oxidants, vitamin C and iron (especially in the leaves).  Beetroot can help to reduce blood pressure, improve your immune system and even improve your mood! Making your own dressings is also a valuable skill as you have a much better understanding of what you are actually consuming minus the preservatives.

Ingredients for 2 serves:

  • 1 Tablespoon canola oil
  • 2 x 150g Salmon fillets, skin on
  • 1 Fresh beetroot, grated
  • 1 Tablespoon white wine vinegar or apple cider vinegar
  • ½  Tablespoon olive oil
  • 2 Oranges
  • ½ Container sprouts

Yoghurt dressing:

  • 2 Tablespoons low fat Greek yoghurt
  • 1 Tablespoon orange juice (squeezed from leftover orange flesh)
  • 2 Teaspoons white wine vinegar
  • ½  Tablespoon olive oil
  • 1 Teaspoon Dijon mustard

Method:

1) To make the salad dressing combine yoghurt orange juice, vinegar, oil and mustard in a small bowl. Whisk together to combine.

2) Heat a heavy-based pan over medium-high heat and add the canola oil.  Place both fillets into the pan skin side down. Use your fingers to move around the pan to ensure the oil is distributed. Hold fillets down with an egg slide or your fingers for the first minute of cooking to ensure even crisp skin.

3) Cook for 3-4 minutes, turn over and turn heat to medium-low. Cook gently until almost cooked through.  Salmon should be served a bit orangey-pink in the middle. This will take a further 3-4 minutes.

4) Meanwhile, rinse lentils and combine with grated beetroot, vinegar and olive oil. Segment oranges. Gently stir orange segments and half the sprouts through lentils. Spoon onto two serving plates, drizzle over yoghurt dressing. Serve immediately with salmon and remaining sprouts.

Nutrition Information per serve: 2361.5kJ/593.5Cal, 42g Protein, 37g Fat, 20g Carb, 7g Fibre

-Themis Chryssidis

(Themis is an Accredited Practising Dietitian at Life Personal Trainers Hutt St Studio and Director of Sprout Cooking)

 

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