Healthy Salmon RecipesSalmon is a wonderful source of heart-protecting Omega-3 oils, as well as being rich in minerals and vitamins. The firm flesh, and small number of bones mean that children often enjoy it too.
Organic salmon has a far better flavour and texture than farmed salmon, and is a much more environmentally friendly choice. To get the best from these healthy salmon recipes, use organic, every time. Healthy Salmon Recipes: flavoursome marinade CHINESE-SPICED SALMON WITH FRAGRANT NOODLESThis recipe is included by special request of Jenny, who ate it when she came to stay. A recipe that's simplicity itself, and is so easy you can make it and chat at the same time! It's even easier if you skin the salmon, cut it into chunks, and stir fry it with the noodles, as in the picture.6 salmon fillets, 350g (2 1/2 cups) rice noodles, bunch of spring onions (scallions), shredded, 2 large cloves garlic, finely chopped, 1 bunch fresh coriander (cilantro), washed and chopped, 1 tbsp toasted sesame seeds, 1 fresh green chilli, seeded and finely chopped, or more, to taste Serves 6: Mix the marinade ingredients. Put the salmon in a shallow bowl, and coat with the marinade. Cover and refrigerate for at least 1 hr. Heat a large non-stick frying pan, take the salmon out of the marinade and cook the fillets until well browned and done right through, turning once or twice. Meanwhile, cook the noodles according to packet instructions and drain well. Remove salmon from pan and keep warm. Put the cooked noodles in the pan with the marinade, spring onions, garlic, coriander (cilantro), sesame seeds and chilli and stir fry until hot. Put a portion of noodles on each plate, topped with a salmon fillet. Healthy Salmon Recipes: tasty midweek supper QUICK SPICY SALMON RICEI use canned salmon a lot, as it's a good and reasonably inexpensive way to get more oily fish into our diets. Buy pink, red or sockeye salmon from Alaskan fisheries, which are certified by the Marine Stewardship Council as being environmentally responsible. Everyone liked the flavour of the Chinese 5-spice powder in the previous recipe, so I used it in this easy salmon recipe as well.225g (1 1/2 cups) basmati rice, 2 tbsp sunflower oil, 225g (1 cup) frozen peas, cooked (or use fresh in season, or fresh cooked broccoli florets), 200g (2 cups) salmon, drained and flaked, 2 eggs, beaten, 2 tbsp Chinese 5-spice powder, 2 tbsp soy sauce. Serves 4: Boil the rice until tender and drain well. Heat half the oil in a wok, and stir fry the rice, sprinkling over the 5-spice powder. Add the peas, salmon and soy sauce, and keep stir frying until the mixture is heated through. Heat the remaining oil in a small non-stick pan, and quickly scramble the eggs until almost set. Add the eggs to the stir fry, blending them through the mixture with a fork to break them up. Serve immediately. Healthy Salmon Recipes: quick and easy Mediterranean sauce SALMON STEAKS WITH BLACK SAUCEOlives, capers, anchovies - all my favourite pizza toppings are rolled into one for the 'black sauce', a version of tapenade, a tangy savoury dip from the south of France. It's great served with crudites as a starter, or used as a sauce, and keeps for up to a week in the fridge.4 salmon steaks or fillets. For the sauce 100g (3/4 cup) black olives, pitted, 3 tbsp capers, drained and rinsed Serves 4: To make the tapenade, put all the ingredients except the olive oil in a blender and process slowly, while you gradually pour in the olive oil. Poach or grill the salmon. Warm the tapenade through over a low heat, or use it cold. Top each salmon portion with a generous tablespoon of the sauce. Healthy Salmon Recipes: grains are good for you SMOKED SALMON AND COUS COUS SALADThis recipe is based on tabbouleh, a great summer favourite. I use hot-smoked salmon, sold in thick slices, but you could also use the thinner slices of salmon, and snip them into small pieces. Split the skins of the tomatoes for peeling, by plunging them into boiling water for 30 seconds.4 slices hot-smoked salmon, 150g (1 cup)bulgar wheat, juice of 1 lemon, 3 tbsp olive oil, 3 spring onions (scallions), finely sliced, 2 medium tomatoes, skinned, seeded and diced, bunch of parsley, leaves chopped, small bunch mint, leaves chopped Serves 4: Wash the bulgar wheat, put it into a large boil and cover with boiling water. Leave to stand for 30 mins. Drain, shaking well and pressing to squeeze out the water. Mix the lemon and olive oil together with a fork and season. Stir the dressing through the wheat. Add the spring onions, tomatoes and herbs. Skin and flake the fish, picking out any bones, and stir it through the tabbouleh. Healthy Salmon Recipes: simple and spicy GRILLED SALMON WITH A YOGURT CRUSTVery quick, very tasty. What more do you want?4 salmon steaks. For the crust150g (2/3 cup)low fat natural yogurt, small bunch fresh coriander, leaves and stalks finely chopped, 1 garlic clove, crushed, 2.5cm piece root ginger, peeled and grated, 1/2 tsp each ground cumin, smoked paprika Serves 4: Mix the crust ingredients together and spread over the salmon steaks. Cook under a pre-heated grill for about 10 minutes, turning once, until fish is cooked through. Healthy Salmon Recipes: a substantial salad SALMON SALAD NICOISEA new twist on an old favourite. And it's such a pretty dish, too. Good with hot-smoked salmon, but you could use cold, cooked fresh salmon fillet instead.200g (1/2 lb) salmon, flaked, 1 tbsp olive oil, juice of ½ lemon, 50g (1/2 cup) black olives, stoned, 4 hard-boiled eggs, peeled and quartered, 300g (2 1/2 cups) baby salad potatoes, cooked, cooled and halved, 250g (1 cup) cherry tomatoes, halved,lettuce or other salad leaves, washed and torn, 100g (3/4 cup) fine beans, cooked and drained,small can anchovy fillets (optional) Serves 4: Whisk the olive oil and lemon juice together and season. Put all other ingredients into a large bowl. Drizzle over the dressing, and toss. If you're feeling artistic – and want to add more good oily fish to the dish – make a lattice pattern on top of the salad with the anchovy fillets before serving.
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