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Heart Healthy Salmon recipe

31st January 2024

This delicious heart-healthy recipe is rich in omega-3 fatty acids, fibre and probiotics for improved gut health, which makes for a delicious and nutritious mid-week supper.

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The salmon in this dish contributes omega-3 fatty acids, renowned for their heart-protective benefits. Paired with quinoa, a versatile and nutrient-rich grain, this meal offers a wholesome blend of protein, fibre and essential vitamins. The vegetables add a burst of colour and antioxidants.

Adding a side of fermented vegetables, such as sauerkraut or kimchi, bring both a delightful tanginess along with a rich source of probiotics to foster a healthy gut environment, supporting digestion and bolstering the immune system.

Ingredients:

  • 4 salmon fillets
  • 250g quinoa, rinsed
  • 450ml water or low-sodium vegetable broth
  • 150g cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 red onion, finely chopped
  • 25g fresh parsley, chopped
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons apple cider vinegar
  • Salt and pepper to taste
  • Fermented vegetables (e.g., sauerkraut or kimchi) for serving

 

Instructions:

  • Preheat the Oven:
    • Preheat your oven to 200°C (180°C fan-assisted).
  • Bake Salmon:
    • Place salmon fillets on a baking sheet lined with parchment paper.
    • Season with salt and pepper.
    • Bake in the preheated oven for 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.
  • Cook Quinoa:
    • In a saucepan, combine quinoa and water or vegetable broth.
    • Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes or until quinoa is cooked and liquid is absorbed.
    • Allow it to cool.
  • Prepare Quinoa Salad:
    • In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, and fresh parsley.
    • Drizzle with extra virgin olive oil and apple cider vinegar.
    • Season with salt and pepper to taste.
    • Toss gently to combine.
  • Serve:
    • Place a generous portion of the quinoa salad on each plate.
    • Top with the baked salmon fillets.
  • Gut-Friendly Addition:
    • Serve the dish with a side of fermented vegetables, such as sauerkraut or kimchi. Check out our Gut Healthy Kimchi recipe from the Goodwood Gut Health Porgramme here.

If would like like to experience the Ultimate Gut Health reset and learning about how to bring habits into your everyday life that supports physical and mental health, find out more about our Gut Health Programme here.