This salad is perfect for when you’re in a light summery mood and craving some lovely fresh fish. Its really a throw together; the individual flavours do the talking and you can easily adapt it to be low in FODMAPs.
Its been a while in-between posts so I apologise for that! I’ve really just been eating my way around London while I’m locuming as a Cancer Dietitian in Essex. Living in hospital accommodation really limits my cooking opportunities when you’re sharing a kitchen with 8 others! But on the up side, I’ve learnt to cook some amazing Indian dishes.
Samphire or sea asparagus is really gaining momentum on a lot of restaurant menus, and rightly so… because it is delicious! I’ve paired it with seafood which is a typical combination, it has a nice salty flavour and a tender texture. In this recipe I’ve lightly steamed it on top of the rice to preserve its bright green colour.
Basmati rice has a nice and low GI and cooking it in a pilaf style ensures it is nice and loose whilst being flavoursome. If you are following a low FODMAP diet, cut the onion in half only and put the garlic cloves into the rice mixture whole. Continue to cook as per the instructions but remove the onion and garlic before serving.
Recipe (serves 4):
4 small fresh salmon fillets (about 400g total)
1 onion, finely diced
2 cloves garlic, crushed
3 Tbsp oil
1 Cup basmati rice
4 handfuls chopped fresh dill leaves
1/4 teaspoon salt
2 Cups hot water
4 Handfuls fresh samphire (approx 50-100g will be plenty)
200g rocket leaves
1 telegraph cucumber, seeds removed and sliced diagonally (5mm thickness)
2 baby gem lettuces
2 lemons, cut in half
Salt and pepper for seasoning
- Begin by preparing the basmati rice. In a large pot, fry the onion and garlic in 1 Tablespoon of the oil over a low heat until translucent. Add the basmati rice and stir over the heat for 1 minute. Add 2 of the handfuls of roughly chopped dill leaves and 1/4 tsp salt.
- Add the hot water, stir gently and bring to the boil. Reduce the heat to low and cover the pot. Allow to cook gently for about 10 minutes before lifting the lid.
- Stir again gently and place the samphire on the top of the rice. Cover again and continue to cook for another 2-4 minutes until the rice is just tender. Remove from the heat and allow to cool. Check seasoning and add salt and pepper to taste.
- While the rice is cooking, heat 1-2 Tablespoons of olive oil in a non stick pan. Season and then fry the salmon fillets. Begin by searing, skin side down over a medium to high heat. Turn, searing the top and bottom until you have reached your desired level of cooking (I like mine so that it is just cooked and can be broken apart in flakes, about 3-4 minutes per side (depending on how thick your fillets are). Remove the salmon from the frying pan and rest.
- Next, add the lemon halves to the frying pan, cut side down and fry for 3-4 minutes over a medium to high heat. Once done, remove and rest cut side facing up (to retain the juices.
- Once the salmon and rice have cooled down hand are just warm, flake the salmon into large chunks and toss with the rice, rocket, chopped avocado, cucumber and extra handfuls of fresh dill..
- Arrange on top of the baby gem lettuce leaves and serve with the side of grilled lemon. Squeeze lemon all over salad to dress.