Grilled Salmon and Brown Rice Salad

Serves 4

4?pieces fresh salmon, approx. 100g eachSalt and pepper1 cup brown rice6 spring onions, sliced1 red capsicum, finely chopped1/2 cup currants1/2 cup chopped almonds1/2 cup roasted sunflower seeds3 tbsp chopped parsley1 tbsp chopped coriander

Dressing

3/4 cup sunflower or grape seed oil2-3 tbsp soy sauce2-3 tbsp lemon juice1 tbsp lime juicedessert spoon brown sugarBoil or steam rice according to packet instructions. Leave to cool.Season salmon with salt and pepper to taste. Cook on a lightly oiled grill until fish is opaque, turning once.Mix rice with spring onions, capsicum, currants, almonds, sunflower seeds and fresh herbs.In a separate container, combine dressing ingredients and shake together. Pour half of the dressing over the salad, then toss and taste. Add more dressing if required.

Preparation time:?5 minutes
Cooking time:?20 minutes
Difficulty rating: Easy

Tips

If leaving the skin on the salmon,?cook the salmon fillets skin side down first to get the skin nice and crispy.Use a shake?container or drink bottle to make the dressing. The leftover dressing can be stored in the fridge and used again just before serving.The brown rice can be replaced with couscous or?quinoa if preferred. Cook according to packet instructions.

Nutritional analysis per serve:

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Herb, Pecan and Pistachio Crusted Salmon

Makes?1 serve?

5 pecan nuts 5 unsalted pistachio nuts1 slice stale wholegrain bread 1 tsp pesto 120 g salmon steakPreheat oven to 180oC. Place nuts and stale bread in a food processor and process until they resemble fine breadcrumbs. Combine bread mix with pesto. Coat the salmon with this paste. Place salmon on baking tray lined with baking paper. Bake for 6–10 minutes, depending on how pink you like your salmon.

Preparation time: 10 minutes
Cooking time: 10 minutes
Difficulty rating: Easy

Tips

Serve with lightly steamed green vegetables, drizzled with orange or mandarin juice. Steamed greens are an excellent source of micronutrients, which are important for maintaining healthy eyes, skin and sperm. Serving all meals with greens on the side is an easy way to ensure you eat all the vegetables you need for a healthy balanced diet.Make sure you use wholegrain bread, not white bread. Breads and other cereals made from whole grains contain more fibre per serve than cereals prepared from processed grains. Fibre is an important micronutrient that is used by the gastrointestinal system for digestion. Use a gluten-free bread to make this recipe gluten free and suitable for people with coeliac disease.If you use commercial pesto for this recipe, check the package label of several different brands and choose the one with the least fat, salt and sugar. Make a habit of choosing products with low fat, sugar and salt content. It will improve your diet and reduce your risk of developing chronic health conditions like obesity, erectile dysfunction, type 2 diabetes mellitus and metabolic syndrome.

This healthy recipe was designed by Jane in Coomera, QLD.

Nutritional analysis per serve:

For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.

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