This powerhouse salmon salad is versatile and tasty while also wedged full of vitamins and minerals.

Salmon itself is one of the most nutritious fish, packed full of iron, zinc, niacin, vitamin B6 and 12 along with a whole host of other nutrients for good health. As well as the mixed grain salad this dish is superb for heart and brain health, bone health and improving thyroid function. Grains such as buckwheat, quinoa and cous cous are high in protein, fiber, vitamins and minerals. We named this the Powerhouse Salad because it would be hard to find a vitamin or mineral that’s not in this dish!

It’s a very adaptable dish. If you don’t like salmon just simply change your meat or skip the meat altogether. It is super filling and my kids love it so it’s a family favourite. If you don’t fancy making it yourself just pop into The Lo-cal Kitchen and give it a try, you can get the salad without the salmon if you wish too.

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You’ll need:

  • 150g fillet of salmon
  • 1 tbsp buckwheat
  • 1 tbsp red quinoa
  • 1 tbsp giant cous cous
  • ½ cup of kale
  • ½ cup mixed salad leaves
  • 1 tbsp pomegranate seeds
  • ¼ avocado
  • 1 tbsp pearl barley

for the dressing:

  • 1 tbsp olive oil
  • ¼ tbsp. lemon juice
  • ¼ tbsp. maple syrup

 

Ovens vary so this is just a guide: Preheat the oven to 180c Place the salmon on an oven proof dish skin side up and cook in oven for 10 minutes, then turn and cook for a further 8-10 minutes until cooked through but juicy and not dry.

 

With the grains I will often make a larger batch as is done in the Lo-cal Kitchen. Cook buckwheat, quinoa, cous cous and barley according to package instructions. This usually means simmer or soak in warm water but products vary. Once cooked allow the grains to cool and combine.

 

Whisk the dressing ingredients and toss with the grains and chopped kale, making sure to coat the kale well to help it soften slightly. Top with sliced avocado and salmon before sprinkling with pomegranate seeds.

One salad portion with salmon 492 calories 24g fat, 36g carbs, 37g protein

One salad dressing: 131 calories 13g fat, 2g carbs, 0g protein

 

Jenny Connolly

Author Jenny Connolly

Jenny is the co-owner of The Lo-cal Kitchen in Castleknock with husband Steve. A mum of 2 boys Seb aged 3 and Theo 1 1/2. A major foodie, always recipe testing, exercising, meditating and juggling work, parenting and pretty much anything else she can fit in! Degree in Interior Architecture, went on to study nutrition after designing a couple of restaurants with husband Steve (engineer) and their first business InArc Design. Set up The Lo-cal Kitchen 3.5 years ago with the intention of bringing guilt free cuisine that doesn’t scrimp on flavour and fills you up. Since then The Lo-cal Kitchen has turned out an express café in the city centre, launched their own juice range, joined the corporate catering market, developed a detox that doesn’t involve starving yourself and developed an extensive menu to rival any restaurant never mind health food based on research and feedback from customers. Jenny is always researching and developing new dishes and ideas and documents this on her own blog Local blog .

http://thelo-calkitchen.ie/

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