July 26, 2013

Salmon w/ quinoa and sweet potato salad

HI GUYS

first of all... TGIF. 

yay, today I didn't go to work so I went with my cousin to play Squash in the morning. We played at the Hyatt Terrace squash courts in East Perth today. I'm still new at the sport and my aim is bad... but on the bright side our rallies are starting to get longer and better!! 

After playing, we went and bought some healthy groceries together. Sweet potatoes, broccoli, grape tomatoes, almond milk, salmon etc. Then decided to head back and make lunch at my house!! Annie poached the eggs - yeah.. so its a lot harder than it looks for all who haven't yet tried hahaha! 

I cooked my recipe adapted from The West Australian newspaper.



pan fried salmon w/ quinoa and sweet potato salad
PREP & COOKING TIME: 30 minutes
DIFFICULTY: EASY
NUTRITIONAL VALUE: 706.25 calories per serve*
SERVES 4

Ingredients

  • 2 small sweet potatoes - peeled & chopped into 2cm cubes
  • 1 punnet of cherry tomatoes
  • 1 bunch of broccoli 
  • 1 cup of quinoa**
  • 4 salmon fillets, 100-135g each
  • 4 large fresh eggs
  • extra virgin & olive oils
  • white vinegar 
  • sea salt and ground black pepper
  • 1 small lemon, juice 
  • 1 tbsp of wholegrain mustard
  • 1 tbsp of tarragon
  • 1/2 tsp of ground cumin
*For a lower calorie count replace quinoa for just 1 cup of lentils and change the protein to chicken or tuna. 
**you can alternate if you like - 1/2 cup of green lentils and 1/2 cup of quinoa


Method
  1. Preheat the oven to 180C. Place the cubes of sweet potato and cherry tomatoes onto a baking tray, then drizzle with olive oil, sea salt and ground black pepper. Roast for 20 minutes. 
  2. Place 1 cup of quinoa w/ 3 cups of water into a sauce pan and cook for 15-20 minutes (to cook the quinoa bring pan to a light boil and reduce the heat to a simmer). If you are also using lentils use the same process, except the measurements would be 1/2 cup of grain w/ 1 & 1/2 cups of water. 
  3. While the quinoa and vegetables are cooking, heat a grill/pan with a tbsp of olive oil and grill/pan fry the salmon. 1-2 minutes each side.
  4. Using another sauce pan fill with fresh water bringing it to a boil, pour 5 drops of vinegar. Using a metal slotted spoon create a 'whirl' and drop the egg (yolk intact) into the sauce pan and watch the egg cook to perfection (alternatively pour a egg into cling wrap and drop into the boiling water). Once the egg has been cooked carefully remove from sauce pan using the slotted metal spoon and place onto a paper towel. 
  5. Once the quinoa has been cooked season with lemon juice, sea salt and ground black pepper. 
  6. Using the same saucepan steam the broccoli florets in fresh water for 2-3 minutes, then drain and plunge the florets briefly in cold water to cool.
  7. Whisk wholegrain mustard, 4 drops of vinegar, tarragon, cumin and extra virgin olive oil together.
  8. Combine the sweet potato, broccoli florets and quinoa together and pour the dressing over the top.
  9. Toss well and serve w/ cherry tomatoes & a poached egg on the side and cooked salmon fillet on top! 
This recipe has been a treat to make and its one of my favourites. Its quick, easy and nutritious!!! 

Hope you enjoyed my recipe post and please comment below if you have any questions. Hope everyone has a great weekend 

2 comments:

  1. Nice recipe. I can recall my time learning to cook the perfect poached egg. Quite fun, and God they look great atop a cooked breakfast.  (∩‿∩)ミ

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    Replies
    1. thanks ^_^ and omg yes!! Haha one day my eggs will be perfectly poached but for now weirdly shaped poached eggs will have to do!

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