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Salmon with Quinoa, Mint and Cucumber Salad

Salmon with Quinoa, Mint and Cucumber Salad
Lunch, Salads

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SERVES:
6
DIFFICULTY:
Easy
PREP TIME:
10 minutes
COOK TIME:
35 minutes

Ingredients

For the fish

  • 4x 150g salmon fillets, skin on (or ocean trout)
  • Extra Virgin Olive Oil
  • Pinch salt and pepper

For the quinoa

  • 1 cup quinoa
  • 3 cups of water
  • Pinch of salt

For the salad

  • 250 g baby cucumbers
  • ¼ cup dill
  • 1 garlic clove, crushed
  • ¼ cup mint
  • 1 small bunch radishes
  • 2 spring onions sliced on a sharp diagonal

For the dressing

  • ½ cup low fat Greek yoghurt
  • ¼ cup chopped mint
  • ½ tbsp chopped chives
  • 1 tbsp lemon juice
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Method

  • Place the quinoa in a very fine mesh strainer and place the strainer in a bowl. Fill the bowl with enough cool water to cover the quinoa and soak for 5-10 minutes, swishing the quinoa occasionally with your fingers. Rinse until the water runs clear and drain well.
  • Place the rinsed quinoa in a large saucepan with 1 ½ cups water and a pinch of salt. Bring the quinoa to a simmer, then cover and reduce the heat to low. Cook until all the water is absorbed, and the quinoa is tender with a hint of bite, about 15 minutes. If the quinoa isn’t yet cooked by the time the water is absorbed, sprinkle with a splash of water and continue cooking.
  • Let stand for 5 minutes, then fluff gently with a fork. Transfer to a large bowl.
  • In a small bowl, whisk the dressing ingredients together until well incorporated. Check for seasoning and set aside.
  • Brush the salmon with olive oil and season the skin with a pinch of salt and pepper. Place the salmon into a cold frying pan, skin side down. Turn heat onto a low-medium heat and cook for 4-5 minutes. Turn the salmon over, finish cooking for 1 minute. Remove from the pan and rest for 2 minutes. The salmon should be cooked rare/med-rare and skin on the crispier side.
  • Assemble the salad on a serving dish, place the fish on top. Serve immediately with minted yoghurt dressing.

Notes

  • Try a different version of this recipe by omitting the salmon and using any leftover
    white proteins such as cold turkey, chicken, or fish.
  • If you have extra large portions of salmon, or like yours cooked more, add an extra
    minute of cooking time on the skin side down.
  • You can also remove the skin and “flake” the salmon in in large chunks through
    the salad, serving hot or cold.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.


Nutritional information (per serve)

Carbohydrates: 35g | Fat: 22g | Saturated Fat: 3.2g | Sodium: 196mg | Potassium: 1014mg | Fiber: 7.9g | Sugar: 7.5g
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