Salmon is an oily fish full of wondrous health benefits. It’s best known attribute is likely it’s high levels of omega 3 fatty acids, which are converted into DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) in the body, after consumption. In fact, salmon is amongst the fish with the highest source of omega 3 fatty acids, as they tend to store the fatty acids within their muscles. Omega 3’s help support hormone health, cardiovascular health and boost immunity and also provide the body with a source of energy. This document by The Heart Foundation gives a good run down on Omega 3s.
Salmon is also a good source of quality protein as well as B vitamins, selenium and potassium. Salmon also provides the antioxidant astaxanthin, which has important cardiovascular benefits by reducing LDL (the ‘bad’) cholesterol and increasing HDL (the ‘good’) cholesterol.
This salad is the perfect transition bowl for warmer days. It is chock-a-block full of colour and is a great nutrient dense option for lunch on its own or with some homemade baked chunky sweet potato or potato chips for dinner.
This serves 2-3 as a main.
Ingredients:
- 3-4 heaped handfuls baby spinach.
- 1/2 spanish onion, diced.
- 2-3 fillets salmon, flaked.
- 1 cup edamame or green peas.
- 1/2 cup olives.
- 1 corn on the cob, steamed.
- 2 Roma tomatoes, diced.
- Dill, to taste.
- Italian parsley, to taste.
- Goats cheese, to taste (optional)
- 1/2 cup toasted almonds/seeds, to garnish.
- 1 lemon, juiced.
- Sea salt & pepper, to taste.
- Olive oil, to taste.
Method:
- In a large bowl, add the baby spinach and spanish onion and drizzle with olive oil and flavour with sea salt and pepper. Mix lightly.
- Cook the peas. I use frozen and cook for about 1 minutes until soft, but still slightly hard. Allow to cool, then add to the bowl. If using edamame, cook if necessary and add here.
- Add the corn, the tomatoes and the olives.
- Flake the salmon over the salad.
- Add the dill and parsley.
- Drizzle with the lemon juice and a little more olive oil and toss.
- Optional: garnish with some toasted nuts/seeds.
Enjoy! As always, these are best served fresh, but will keep in the fridge when stored well.
Notes:
- Tinned salmon is an alternative and sometimes I also purchase the pre-cooked fillets from the supermarket.
- You can change up the veggies to suit what is in the fridge.
- I also love adding avocado to this bowl too and for a more substantial meal, I do love me a chunky baked chip with sea salt and rosemary!
I can’t wait to see you make these and don’t forget to share your photos and experiences – Tag us on Instagram @optima_health or #optimahealth