Healthy Recipes: Sesame salmon and rice noodle salad
Healthy récipe with salmon and sesame
Salmon is a highly nutritious food. It is high in protein, high in ‘good fats’ as Omega 3 and high in many vitamins and minerals such as vitamin D, vitamin B12, vitamin B6, niacin, selenium and magnesium. Salmon is a fish we recommend to take occasionally in our healthy diet.
Rice noodles and vegetables complete this healthy dish with the whole carbohydrates and other vitamins our body needs.
Prep Time: 5 minutes
Cooking Time: 15 minutes
Ingredients (for 4 servings approximately)
- 4 skinless salmon fillets (approximately 100g per person)
- 2 grapefruits
- 2 red peppers, deseeded
- 100g mange tout
- 20 leaves of fresh mint
- 20 leaves of fresh coriander
- 120g rice or angel noodles
- a handful of salad leaves, washed
- 2 teaspoons sesame oil
- 2 tablespoons black sesame seeds
- 2 tablespoons tamari soy sauce
- 2 tablespoons mirin
- Preheat oven to 180 ºC/350ºF. Cover a baking tray with some baking parchment or use a non-stick tray. Place the salmon fillets onto the tray. Place on the middle shelf of the oven and cook for 10-12 minutes until just cooked.
- While the salmon is cooking, peel the grapefruit and cut into segments. Thinly slice the red pepper and mange tout into strips. Wash the herbs; there is no need to chop these, simply just break off the leaves. Keep all these ingredients to one side.
- Empty the rice noodles into a large heat proof bowl. Boil the kettle and pour enough hot water over the noodles to cover them. Stir and leave to stand for 6-8 minutes or as per pack instructions until just soft. When cooked strain through a colander. If you are making this in advance you can put the noodles straight into cold water to stop the cooking process and keep them fresh.
- Arrange the salad leaves on serving plates. Mix the drained noodles with some sesame oil and place in the centre. Scatter over the mange tout and red pepper strips.
- Remove the salmon fillets from the oven and immediately sprinkle with black sesame seeds. Place the sesame salmon on top of the noodles and scatter the grapefruit segments, mint and coriander around the dish.
- To serve: Mix the soy sauce and mirin in a jug and pour on to taste.
Would you like to taste it?* We selected this récipe from “The Diet for Food Lovers”, a cookbook by Jennifer Irvine, the founder of The Pure Package. The Pure Package are located in London where they deliver healthy, nutritious food of a high standard. Learn more about them and their healthy récipes here.
- Healthy Recipes: red lentil soup with curry
- Healthy Recipes: Quinoa Salad
- Healthy Recipes: ice cream for diabetics
- Cooking habits that favor vitamin loss