At this time of year it’s more important than ever to fight off cold and flu germs with a healthy and varied diet. Pack your meals with super foods and give yourself a fighting chance of staying fit and healthy right through until spring.
Warm cajun salmon salad
Ingredients
Serves one
−40 grams brown rice
−1 tsp cajun spice
−½ carrot
−2 tsp fresh coriander
−¼ medium sized courgettes
−Half a lemon
−Pinch of fresh parsley
−¼ red pepper
−Salad leaves
−Salmon fillet
−4 cherry tomatoes
Method
1. Preheat the oven to 200C/ gas mark 6.
2. In a bowl marinate the salmon in the cajun spice and chopped coriander for a minimum of 10 minutes.
3. Meanwhile cook the rice as per instructed on the packet (about 30 minutes).
4. Once the salmon has marinated place under a preheated grill on medium and cook for 4-5 minutes per side until cooked.
5. Add the rice into a bowl and combine with the grated carrot, grated courgette, halved cherry tomatoes, sliced peppers and season.
6. Serve onto a plate with the salad leaves and place the salmon on top and garnish with lemon and parsley.
This recipe was provided by television presenter and nutritionist Amanda Hamilton www.amandahamilton.co.uk.
So why so super?
Brown rice is a grain that is packed with magnesium, iron and several key vitamins. White rice loses these benefits as the bran is removed from the grain during the process to make it easier and quicker to cook.
Salmon is an oily fish is low in fat, high in protein and packed with omega 3 essential fatty acids. It’s a true superfood as it helps your heart, brain, skin and even your eyes.
