Heart Healthy Recipe: Citrus Salmon and Quinoa Salad

Eating fish and seafood 2-3 times a week is an important part of a heart healthy diet. It adds more variety to your protein intake and gives you a great dose of Omega-3 fats which can help reduce your risk of heart disease, just remember to watch your portion size. One serve of fish is about 100 g cooked (115 g raw) or one small can.

Try this delicious recipe to add some fish to your meal plan!

Serves: 4
Preparation Time: 25-35 minutes
Cooking Time: 10-15 minutes

Ingredients for salad:

  • 3/4 cup uncooked quinoa
  • 1/2 cup grated carrots
  • 1/2 cup chopped capsicum
  • 1/4 cup chopped parsley
  • 1/4 cup chopped coriander
  • 1/2 Spanish onion
  • 1 tsp of lemon juice
  • 1 tsp of lime juice
  • 1 tbsp orange juice
  • 2 garlic cloves
  • 1 tbsp tamari soy sauce
  • 2 tbsp olive oil
  • 1 tsp fresh ginger
  • 1 tsp of fresh chilli
  • 1-2 tbsp Greek yoghurt

Marinade for the salmon:

  • 1 tbsp lemon juice
  • 1 tsp lemon zest
  • 1 tbsp of lime juice
  • 1 tsp lime zest
  • 1 tbsp orange juice
  • 1 tsp orange zest
  • 4 x 150-200g salmon

Method:

  • Rinse quinoa and drain. Add 1 1/2 -2 cups of water, bring to the boil, cover and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and let stand for 10 minutes. Fluff with a fork and let cool.
  • Mix carrot, capsicum, parsley, coriander and Spanish onion in large bowl. Add room temperature quinoa and toss to combine. Whisk together lemon, orange and lime juices, tamari, ginger, garlic and chilli. Pour over salad and combine well.
  • Place all the citrus dressings in a bowl including the salmon and let it marinate for 10-15 minutes. Lightly pan-fry the salmon until slightly pink in the middle.
  • Serve salmon on a bed of the quinoa salad with a dollop of yoghurt and enjoy!

If you’d like to¬† learn more about a heart healthy diet visit our Healthy Eating page here.

Recipe kindly supplied by Michele Chevalley Hedge, nutritional medicine practitioner