Salmon Broccoli Lemon Thyme Salad
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Prep Time
15 Minutes
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Cook Time
13 Minutes
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Yield
1
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Difficulty Level
Easy
Ingredients
- 2 x 95g can Safcol Salmon – lemon and thyme, drained
- 1½ cups uncooked spelt (for gluten free) or wholemeal penne pasta
- 1 medium head broccoli, cut into floretts
- 1 cup cherry tomatoes, sliced
- lemon dressing
- 2 tablespoons mayonnaise
- sea salt and freshly ground black pepper
- juice and zest of 1 lemon
- ½ cup washed parsley leaves
- 1 tablespoon extra virgin olive oil
Instructions
- Cook the pasta following the pack instructions for ‘al dente’. Drain and run under cold water to cool, Drain again.
- Bring a large pan of water to the boil and drop in the broccoli florettes for no more than 1minutes or until they turn bright green but still crunchy. Drain and place in cold water to stop the cooking process. (Tip: Keep the water from cooling the pasta and broccoli and use it on pot plants or in the garden.)
- In a large bowl add the pasta, broccoli, tomatoes and Safcol salmon with lemon and thyme.
- Add all the lemon dressing ingredients, with a pinch of salt and a generous grind of black pepper. Toss through the salad. Check the seasoning. Transfer to a serving bowl or individual bowls, serve immediately or cover and chill to eat within a day.
| Servings: | 4 |
| Ready in: | 28 Minutes |
| Course: | Lunch, Dinner, Side |
| Recipe Type: | Salad, Video Recipes |
| Ingredient: | Salmon |
Salmon Broccoli Lemon Thyme Salad
Salmon is a great source of protein, which helps keep this salad satisfying.
Ashleigh Feltham (MNutrDiet)
This salad will take your taste buds on a culinary journey. The Safcol Salmon Lemon and Thyme adds flavour second to none. Salmon is also a great source of protein, which helps keep this salad satisfying. It is a great source of omega 3 fat needed for normal brain health. Over 60% of your brain is made of fat with the most prevalent fat in the brain consisting of an omega 3 fat type. Omega 3 fat is also needed for your heart, arteries and eyes to function normally and may also help reduce symptoms associated with rheumatoid arthritis. Salmon is also a great source of ‘haem’ or animal-based iron, this type of iron is better absorbed by your body than plant ‘non-haem’ iron. Iron plays a crucial role in helping oxygen be transported around your body.
Wholemeal penne pasta will help your gut stay healthy as a source of resistant starch and soluble fibre. These two types of fibre help to feed the good bacteria in your gut which helps to keep you healthy. Extra virgin olive oil will help the fat-soluble vitamins A, D, E and K be absorbed properly. Olive oil will also assist the omega 3 fat in keeping your cholesterol levels in desired ranges of more ‘good’ HDL cholesterol which help remove the cholesterol from your arteries and less ‘bad’ LDL cholesterol. LDL cholesterol can build up and form plaques in your arteries which can lead to a heart attack.
Broccoli provides a source of non-haem iron, fibre and vitamin A needed for a healthy immune function and optimal eyesight. The cherry tomatoes will help keep your heart healthy and prostate functioning well tomatoes contain a powerful antioxidant called lycopene. Lemon as a good source of vitamin C will assist vitamin A to keep your immune system functioning optimally. Vitamin C also plays a role in collagen formation, and this is needed for healthy ligaments, tendons and skin. Make sure you save this recipe for the next time you feel like a salad which is both nutritious and delicious.
Did you know broccoli is a superfood? This salmon broccoli lemon thyme salad is full of omega 3s from the Safcol wild-caught salmon and vitamins, minerals, and dietary fibre from the broccoli, oh and it tastes pretty good too….
