Heart Healthy Salmon with Quinoa Salad Slaw Recipe

This vibrant, zingy slaw is bursting with colour and flavour and is tempered by the richness of the salmon, making it a perfect accompaniment. Full of heart-healthy omega-3 fatty acids and protein, salmon is also a rich source of iron, bolstered by the cashews and sesame seeds. The cabbage and lime provide vitamin C to help you absorb the iron, ensuring you get the optimal nutrition from this meal.

Ensure optimal nutrition with this sumptuous recipe

Serves 4

Ingredients:

  • 250g packet microwaveable quinoa
  • ½ red cabbage, thinly shredded
  • 4 spring onions, thinly sliced
  • ½ bunch coriander, chopped (substitute mint)
  • 2 carrots, grated
  • 1 red chilli, sliced (optional)
  • 2 tsp tamari sauce
  • 2 tbsp extra virgin olive oil
  • 1 tbsp sesame oil
  • 2 tbsp lime juice
  • 2 gloves garlic, crushed
  • 2 tsp minced ginger
  • ⅓ cup dry roasted cashews
  • 2 tbsp sesame seeds
  • 4 x 120g salmon fillets

Method:

  1. Cook quinoa according to packet instructions.
  2. Combine quinoa, red cabbage, spring onions, coriander, carrot and chilli in a large serving bowl. Toss to combine.
  3. In a smaller bowl, whisk together the tamari, olive oil, sesame oil, lime juice, garlic and ginger to make a dressing. Pour over the salad and toss to combine.
  4. Heat a large frying pan over medium heat. Toast the sesame seeds in the pan until golden and fragrant, then sprinkle immediately over the salad, along with the cashews, tossing to combine.
  5. Spray the pan with olive oil spray, ensuring it is still set to medium heat. Season the salmon well with salt and pepper, then place skin-side down on the pan.
  6. Cook the salmon for 3 minutes on one side, flip to the other side and cook for a further 2-3 minutes or until cooked to your liking.
  7. Serve the salmon fillets with the slaw.

This recipe was created by Michelle Theodosi (Accredited Practising Dietitian and Credentialed Eating Disorder Clinician) and the team at The Lifestyle Dietitian

Nutrition Information (per serve):

Per serve (if serving 4)

Energy (kJ) 2399 (573 Cals)

Protein (g) 33.29

Carbohydrates (g) 23.15

Dietary fibre (g) 8.9

    • Sugars (g) 9.95

Iron (mg) 4.14

Total fat (g) 37.47

Sodium (mg) 300.31

    • Saturated fat (g) 5.75

Calcium (mg) 340.44

 

Vitamin C (mg) 69.92

 

Tip: If you use skinless salmon fillets, the cooking time will be shorter, so keep an eye on the salmon so it doesn’t overcook.