Monday, November 26, 2012

Keeping it light and colourful


Salmon with Tri-Colour Salad and Soba Noodles

I've been enjoying including more seafood and vegetables in my evening meals. I try to include oily fish in my diet regularly due to the health benefits of Omega3 oils, which I was reminded of this week when I heard a story on Radio National You can listen to the story here, about how Omega3 has been linked to muscle regeneration in older people. Of course, I'm not yet a senior citizen, but the news seems to be all good for Omega 3.

We had some excess cucumber and red cabbage in the fridge this week so I grabbed some salmon and came up with this healthy salad.


Salmon with Tri-Colour Salad and Soba Noodles, IngredientsSalmon with Tri-Colour Salad and Soba Noodles
Serves 2

Ingredients
Dressing
2 Tbs sesame seeds
2 cloves crushed garlic
1 Tbs sesame oil
2 Tbs soy sauce
2 Tbs sushi vinegar
1 Tbs light olive oil
1 Tbs lemon juice

1 fillet of Salmon, skin on
1 cucumber
1 carrot
1/8 red cabbage
2 Tbs chopped coriander (cilantro)
1/3 packet soba noodles



Method
1. Crush garlic into a small glass joug or bowl. Toast sesame seeds in a small pan. Add toasted sesame seeds to garlic, and then add remaining ingredients and stir to combine. Set aside.
2. Slice salmon fillet in half lengthwise, place in a bowl and cover with 1 Tbs of dressing. Set aside to marinate for 10 minutes.
Peel cucumber and carrot.
Use a peeler to make long strips of cucumber.
Use a julienne peeler to make strips of carrot.
Thinly slice cabbage.
Finely chop coriander (cilantro).
Cook soba noodles according to directions, rinse briefly under cold water. Place in a bowl and coat with 2 Tbs dressing.
Grill salmon on a barbecue skin side down until cooked to your liking. I use a Weber Baby-Q and cooked my salmon on a medium heat for about 15 minutes with the hood down.
Remove the salmon from the barbecue by sliding a spatula between the skin and the fish fillet and removing the fillet.
Serve by layering noodles, salad vegetables and fish and then drizzling with dressing and sprinkling with coriander.
Salmon with Tri-Colour Salad and Soba Noodles

We made enough noodles and vegetables for 4 people and packed the leftovers for lunches for the next day. it was a delicious cold salad lunch that I would prepare on it's own for lunches in the future, and it looked great packed in the lunch boxes!

Salmon with Tri-Colour Salad and Soba Noodles, Lunchbox

Enjoy!
Ella xx

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