In need of a speedy weekday lunch and bored of the leafy salads?
Well this might just be the dish for you. This bowl is a mixture of goodies, packed with mega omegas, slow realise carbs and vibrant greens. I like to eat it hot from the pan which the herby, fresh dressing melting onto the hot poached salmon but it also makes for a a great lunchbox filler. Just perfect for money saving desktop dining.
Salmon is such a great and versatile ingredient. Being packed with lots of beneficial omega 3 and heart healthy fats, it is an easy one to cook, but we can often get into a bit of a rut with the dishes we know and trust. This is a great and simple way to mix it up a bit. In the absence of salmon another great oily fish is mackerel. I am also partial to a piece of seared, crispy skinned sea bass with my bowl of grains too.
Poached Salmon and Grains Bowl with Herb Yoghurt
This is a flexible dish that lends itself well to any ingredients you have in the house. I often use a mixture of quinoa, pearled spelt and brown rice for a variation of tastes and textures. You can also buy handy, pre-cooked sachets which speed up the process too.
Preparation time: 10 minutes
Cooking time: 10 minutes
- 2 fillets of skinless salmon
- 1 cup cooked grains
- 1 clove of garlic, chopped
- 1 tablespoon olive oil
- a handful of swiss chard, separate leaves and stems
- a handful tenderstem broccoli
- 1 small courgette, chopped in cubes
For the Herb Yoghurt
- 60ml/ 1/4 cup greek yoghurt
- 3 tablespoons garlic oil (you can use regular extra virgin olive oil and a clove of garlic)
- 1 teaspoon capers, chopped
- 1 teaspoon dijon mustard
- 1 teaspoon lemon juice, or apple cider vinegar
- a small handful chives
- a small handful parsley
- sea salt and freshly ground black pepper
Add the garlic and olive oil to a frying pan of a low heat. Cook over a medium heat to infuse it with the olive oil. Add the grains to the pan and toss to coat in the garlic and oil. Keep over the flame for 2-3 minutes, or until warmed through.
Steam the chopped courgette, tenderstem broccoli and swiss chard stems in a saucepan with an inch of simmering water for 3-4 minutes. You want the soft but still with a bit of bite. For the final 60 seconds add the swiss chard leaves to tenderise them.
Meanwhile place the salmon fillets in a small saucepan. Add enough cold water to cover the fish and a big pinch of sea salt. Cover to saucepan with a lid, or tin foil and bring to the a gentle simmer on the stove. Cook for 6 minutes.
To make the herb yoghurt, add all the ingredients to a nutribullet or food processor and blitz until smooth. Season to taste.
Serve the finished dish in bowls with a few scoops of grains in the bottom, next add the greens and flake over the salmon. Finish with a drizzle of the herb yoghurt.