Nageze

Our last summer recipe for the year this Salmon and Kale Quinoa salad is fresh, light and super tasty. It’s perfect for a Saturday lunch with friends in the sun or a quick and healthy mid-week dinner.

 

Salmon – one of the best sources of Omega-3 fatty acids and B vitamins – both of which are proven to reduce inflammation and assist with joint pain. Research has shown consuming 2 – 3 serves of oily fish (such as salmon) per week, is beneficial to our overall heart health.  

 

Quinoa – is considered as a complete protein as it contains all the nine essential amino acid, that our body cannot create. Quinoa also provides a rich source of calcium, magnesium, B vitamins and vitamin E. This superfood contains twice as much fibre as other grains, which helps to improve our digestive health. Research suggests quinoa contains many nutritional compounds that may help with fighting inflammation.   

 

Kale – Packed with vitamins and minerals including alpha-linolenic acid, an omega-3 fatty acid which is linked to reducing inflammation and lowering LDL bad cholesterol. Kale also contains high amounts of vitamin C & vitamin A to help support our immune system. 

 

serves 4 I prep time 15 I cooking time 25 

 

Ingredients:  

 

  • 2 x 150g skinless salmon fillet (anti-inflammatory ingredient 1) 
  • 1 tablespoon extra virgin olive oil  
  • 200g kale, chopped (anti-inflammatory ingredient 2) 
  • 250g green beans, trimmed, cut into 3 cm pieces 
  • 250g cherry tomatoes, halved  
  • ¾ cup (210g) SunRice Naturally Rice & Quinoa (anti-inflammatory ingredient 3) 
  • salt and cracked pepper   

 

Soy Dressing 

 

  • 1/3 cup mirin  
  • 1 tablespoon extra-virgin olive oil  
  • 1 tablespoon soy sauce 
  • 1 tablespoon lemon juice  
  • 2 teaspoons caster sugar  
  • 2 teaspoons sesame oil  

 


 

Method:  

 

  1. Cook rice and quinoa in a saucepan of boiling water for 25 minutes or until tender. Drain. Transfer to a large bowl to cool.  

 

  1. Meanwhile, blanch the green beans in a pot of boiling water for 2 - 3 minutes or until tender, add the kale in last minute of cooking time. Rinse under cold water and drain well.  

 

  1. Heat oil in a non-stick frying pan over medium-high heat. Add salmon fillets and cook for 2 minutes or until golden brown. Turn and cook for a further 1 – 2 minutes.  

 

  1. To make the dressing, whisk together mirin, olive oil, soy sauce, lemon juice, sesame oil and sugar in a medium sized bowl.  

 

  1. Gently flake the salmon and add kale, green beans, rice and quinoa into the bowl.  Toss well to combine. Drizzle with soy dressing and serve.  

 

 

Nutritional Information  

per serve  

Energy  

1617kJ  

(385 cal 

Total Fat  

19g  

Saturated Fat  

3g  

Carbohydrate  

41g 

Sugar  

9g  

Fibre  

5g  

Sodium  

370mg 

Protein  

17g 

 

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