August 29, 2024
Fresh Salmon Nicoise
Ingredients
- 1 red onion (about 130g), finely chopped
- 2 tbsp apple cider vinegar
- 2 tbsp extra virgin olive oil
- 12 pitted Kalamata olives, quartered
- 2 tbsp chopped dill
- 2 tsp chopped tarragon leaves
- 400g small baby potatoes
- 2 eggs
- 320g fine green beans, trimmed
- 4 wild salmon fillets (about 100-125g each), defrosted if frozen
- 2 x 160g Little Gem lettuces, 1 shredded
- 4 tomatoes, cut into wedges
Directions
- Combine the onion, vinegar, oil, olives and herbs in a medium bowl.
- Boil the potatoes in the base of a steamer for 10 mins. Add the eggs (top up with boiling water from the kettle if they’re not submerged). Tip the green beans into a pan and put the steamer on top, then cook for 8 mins more.
- Remove the potatoes and eggs from the steamer, but don’t drain. Add the salmon to the water and cook for 5 mins. Stir the warm potatoes into the dressing.
- To serve, divide half the lettuce between two plates (or pile onto one platter) along with half the green beans and tomatoes, then spoon half the dressed potatoes on top. Remove and discard any skin from the salmon, then flake half the fish over the salad. Peel one egg, halve and serve one half over each salad. Chill the remaining ingredients for the next day to eat cold. Will keep covered and chilled for up to a day.
Nutrition Information - 1 Serving
- 404 Calories
- 19g Fat
- 23g Carbs
- 8g Fiber
- 9g Sugar
- 31g Protein
- 0.6g Sodium
Barbell & Trap Bar Training
In this bulletin we discuss Lactate & Brain Health. . .
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates