Zesty Salmon & Roasted Beets Recipe

Summer is upon us and this means its salad season! Zesty salmon fillets atop a fresh spinach salad with wholesome roasted beets sounds like summer to us at Naed Nutrition, and we want to share this delicious recipe to get you excited about fish and fresh produce!

Many of us rarely eat our recommended 2-3 servings of fish a week, and many of us find it difficult to create recipes that incorporate fish. At Naed Nutrition we regularly receive comments from clients that they don't like fish or have tried it and couldn't stand the 'fishy' taste. Don't give up!  a fresh fillet of fish should in no way smell or taste fishy, the key is to buy fresh produce from your local market, grocer or fish monger.

Fresh fish, especially salmon, mackerel, sardines and even tuna can provide you with omega 3 fatty acids, specifically EPA & DHA.  Eicosapentaenoic acid (EPA) lowers blood pressure, prevents blood clott formation, protects against irregular heart beats, and reduces inflammation. While Docosahexaenoic acid (DHA), is essential for the central nervous system, brain development and normal brain function. Regular intake of omega 3 fatty acids will help to reduce joint pain, arthritis, inflammation and assist to maintain cardiovascular and brain health. Regular consumption of fish can assist to improve your health in a number of ways, therefore give this recipe a try!

Ingredients

4 small fresh beetroots, around 200g

1tbs extra virgin olive oil

1 tsp coriander seeds, lightly crushed

2 skinless salmon fillets

2 small oranges, zest of 1 and juice of ½ 

3tbs pumpkin seeds

1 garlic clove

1 red onion, finely chopped

4 handfuls of baby spinach

1 avocado, thickly sliced

Directions 

Preheat oven to 180 C, 160C fan. Trim the stems of the beetroot and reserve any tender leaves that are suitable for eating in the salad. Cut the beetroots into quarters then toss with ½ tbsp oil, the coriander seeds, and some seasoning then pile into the centre of a large sheet of foil and wrap up like a parcel. Bake for 45 minutes or until the beetroots are tender then top with the salmon, scatter over half the orange zest and return to the oven for 15 mins. If you want to toast the pumpkin seeds, put them in the oven for 10 minutes.

Meanwhile, cut the peel and pith from 2 oranges then cut out the segments with a sharp knife working over a bowl to catch the juices. Finely grate the garlic and leave for 10 minutes to allow the enzymes to activate. Stir the garlic into the orange juice and remaining oil with seasoning to make a dressing.

Remove the parcel from the oven and carefully lift off the fish. Tip the beetroot into a bowl with the red onion, remaining orange zest, pumpkin seeds and spinach leaves and toss well. Gently toss through the orange segments and avocado with any remaining beet leaves, then pile onto plates and top with the warm salmon. Drizzle over the dressing and serve.

Clean Up Your Recipes

Do you struggle finding clean, healthy recipes to cook? Don’t know whether it’s actually good or not? Never fear! Here are some simple tips of how to clean up some everyday recipes.

Breakfast Recipe Example: Blueberry Pankcakes

Ingredients – Serves 4	What to Swap to
150g (1 cup) self-raising flour 1 egg, lightly whisked 500ml (2 cups) buttermilk  Melted butter, to grease 125g punnet fresh blueberries  Pure maple syrup, to serve	½  cup Buckwheat flour ½ cup almond meal or protein powder Don’t swap 500mL A2 light or Almond milk Coconut butter Don’t Swap Low fat pot set yoghurt

Lunch Recipe Example: Classic turkey club sandwich

Ingredients – Serves 2	What to Swap to
6 rashers short-cut bacon 6 slices multigrain bread 1/4 cup whole-egg mayonnaise 4 small iceberg lettuce leaves 125g shaved turkey breast 1 tomato, sliced	3 x boiled eggs 2 Wraps 1/3 Avocado Don’t swap but add spinach Don’t swap Don’t swap but add cucumber, carrot, beetroot and capsicum

Dinner Recipe Example: Tuna Pasta

Ingredients – Serves 4	What to Swap to
300g dried fusilli pasta 2 tsp extra virgin olive oil 4 spring onions (shallots), thinly sliced 40g pitted  kalamata olives, 400g punnet tomato 1 tbs red wine vinegar 2 x 95g Tuna in Spring water 1/4 cup fresh basil leaves, torn 40g baby rocket leaves	300g Slim Spaghetti/Kelp Noodles Don’t swap Don’t Swap 40g Salt reduce kalamatas Don’t Swap 1 tbs apple cider vinegar 2 x 95g Tuna in Olive Oil Don’t Swap Don’t swap, add spinach, tomato, mushroom , pine nuts and reduced fat feta

Snack Recipe Example

Ingredients – Serves 12	What to Swap to
2 cups self-raising flour 1 teaspoon ground cinnamon 1/2 cup caster sugar 1/3 cup all-bran cereal 125g light margarine 1 cup buttermilk 2 eggs, lightly beaten 3/4 cup frozen raspberries, thawed	1 cup of wholemeal self-raising flour 1 cup of buckwheat flour Don’t swap 1 tsp Stevia 1/3 cup Psyllium 100g coconut butter 1 cup A2 light/ almond milk Don’t swap Don’t swap

Don’t want to spend the time interpretting and change recipes? Find clean eating to fuel your body with Imperium Nutrition’s ‘Food For Fuel’ Recipe e-book. Get you copy here: Imperium Online Store