Salmon, Fennel and Kale Salad

Salmon, Fennel and Kale Salad

Blood Sugar: 3Servings: 1Preparation Time: 15minMeal Category: Lunch
Micronutrients:Omega 3Vitamin AFolate

Macronutrients per 100g

Energy
137kcal
Sugar
2g
Fat
9g
Fiber
3g
Sat fat
2g
Protein
8g
Carbs
7g
Sodium
79mg

Ingredients

2 tbsp Frozen peas, 50g / 1.76oz finely chopped Kale leaves, 2 tsp Extra virgin olive oil, 45g / 1.59oz left-over Cooked black rice, 50g / 1.76oz baby Baby spinach, 1 tbsp thinly sliced Red onion, 0.5 thinly sliced Fennel bulb, 75g / 2.65oz left-over Cooked salmon, 0.25 small diced Avocado, 1 handful Mint leaves, 1 squeeze Lemon juice, 1 tbsp roughly chopped Peanuts

Preparation

1. Place 2 tbsp Frozen peas in a small heatproof bowl, cover with boiling water and stand for 10 minutes. Drain the peas. 2. Meanwhile, put 50g finely chopped Kale leaves in a bowl and massage the leaves with 2 tsp Extra virgin olive oil for about 3–4 minutes or until softened. 3. Put half the Kale in a jar, followed by half the 45g left-over Cooked black rice and half the 50g Baby spinach. 4. Add 1 tbsp thinly sliced Red onion and 0.5 thinly sliced Fennel bulb. 5. Add the remaining Kale, Cooked black rice, and Baby spinach. 6. Add 75g left-over Cooked salmon, Frozen peas, 0.25 small diced Avocado, and 1 handful Mint leaves. 7. Drizzle 1 squeeze Lemon juice and 1 tbsp roughly chopped Peanuts over the salad, then put the lid on the jar.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
38% of RDI
Vitamin C
13% of RDI
Omega 3
40% of RDI
Vitamin A
12% of RDI
Calcium
57% of RDI
Folate
59% of RDI

Good to know

You can use a pre-cooked pouch or tub of microwavable wholegrain rice or grain mix instead of left-over black rice. If you don’t have any left-over cooked salmon, pan-fry a fresh salmon fillet in a drizzle of extra virgin olive oil. Alternatively, use a 95g tin of salmon, tuna or mackerel in spring water.

How to Prepare

1. Place 2 tbsp Frozen peas in a small heatproof bowl, cover with boiling water and stand for 10 minutes. Drain the peas. 2. Meanwhile, put 50g finely chopped Kale leaves in a bowl and massage the leaves with 2 tsp Extra virgin olive oil for about 3–4 minutes or until softened. 3. Put half the Kale in a jar, followed by half the 45g left-over Cooked black rice and half the 50g Baby spinach. 4. Add 1 tbsp thinly sliced Red onion and 0.5 thinly sliced Fennel bulb. 5. Add the remaining Kale, Cooked black rice, and Baby spinach. 6. Add 75g left-over Cooked salmon, Frozen peas, 0.25 small diced Avocado, and 1 handful Mint leaves. 7. Drizzle 1 squeeze Lemon juice and 1 tbsp roughly chopped Peanuts over the salad, then put the lid on the jar.

Good to Know

You can use a pre-cooked pouch or tub of microwavable wholegrain rice or grain mix instead of left-over black rice. If you don’t have any left-over cooked salmon, pan-fry a fresh salmon fillet in a drizzle of extra virgin olive oil. Alternatively, use a 95g tin of salmon, tuna or mackerel in spring water.

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