Monday Meal 13: Salmon and quinoa Salad

Today the Monday meal is a salmon salad. There are many benefits to eating fish, especially oily fish. In my opinion you should eat fish at least twice a week. Oily fish has many benefits from the polyunsaturated fat called Omega 3 which has shown to reduce inflammation, potentially lowers the risk of heart disease, cancer and arthritis. Salmon is also a fantastic source of protein. Which is beneficial if you have been working out and need a high quality protein source. As a society we are more clued up to what should be going in our body on a weekly basis. However, we don’t always follow the right advice the professionals give us. Usually because you don’t like something. In this instance I highly recommend adding oily fish to your diet it will help you in many ways.

Ingredients to get:

2 Salmon fillets

130g of quinoa and bulgur wheat (dry)

8 small tomatoes

3 spring onions

1 pepper

Rocket for garnish or a handful to put in the dish

1 veg stock cube

Dressing

1 tsp runny honey

1 tsp of mustard

1 tsp of olive oil

How to make it

1. Start to boil 450ml of water, once it gets to the boil add the stock cube and the quinoa. Leave it on a medium heat for 20 minutes until all the water has been absorbed. If the timer hasn’t gone off yet and it needs more water add some more and continue cooking until 20 minutes is up.
2. Whist the quinoa is cooking add the salmon to a pan and fry all the sides until you can’t see any raw areas. Stick a folk in the middle and pull it apart to check the middle. You can also have this on a low to medium heat so it cooks slowly.
3. Start to cut up the spring onions, tomatoes, pepper and rocket. Cut them up nice and small so you can easily mix them in with the quinoa and salmon once done.
4. To make the dressing, combine the honey, mustard and oil in a pot and then mix it in with the veg before you put the quinoa in.
5. Once everything is ready take the skin of the salmon and pull the flesh apart. Place the Salmon, veg and the quinoa in a bowl and mix together.
6. Serve in a bowl or plate for lunch or dinner

Personal trainers note:

This meal is something that I found to be very easy to make. In my experience, because I was a pescatarian for a year salmon can be quite boring on it’s own so adding it to a salad makes it much nicer. This can be made for lunch or dinner. It’s something I would eat for lunch just after I’ve finished a personal training session in Ascot’s Victory field in the summer months. It’s just starting to get warm so this light lunch is perfect for a sunny day. It is also fantastic for a picnic with friends.