Salmon roasted kale avocado potato salad
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Prep Time
10 Minutes
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Cook Time
25 Minutes
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Yield
1
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Difficulty Level
Easy
Ingredients
- 200g new or kipfler potatoes, scrubbed and cut in 2cm thick slices
- 1 tablespoon extra virgin olive oil
- 6 curly kale leaves, washed, stem removed. Torn in pieces
- 2 garlic cloves peeled and sliced
- 1 bunch asparagus, trimmed and cut in 5 cm batons.
- 1 x 200g can Safcol Salmon in Springwater, drained
- 1 ripe avocado, sliced
for the dressing
- 1 medium garlic clove, crushed
- 1 teaspoon Dijon mustard
- 1 tablespoons lemon juice or cider vinegar
- sea salt and freshly ground black pepper
Instructions
- Preheat oven to 190°C.
- Toss the potatoes in olive oil and season them with salt and pepper. Place on an oven tray and roast for 15-20 minutes or until they just start to change colour.
- Add the sliced garlic, torn kale and asparagus, roast for another 5-10 minutes or until the asparagus turns bright green and the kale leaves wilt slightly.
- While the vegetables roast, mix the salad dressing in a small bowl and season to taste.
- Divide the roast vegetables between two plates and top with drained salmon, drizzle with dressing and serve while the vegetables are still warm.
| Servings: | 2 |
| Ready in: | 35 Minutes |
| Course: | Lunch, Dinner |
| Ingredient: | Salmon |
Salmon roasted kale avocado potato salad
Potatoes, spring asparagus and roasted kale combine with wild-caught salmon and a zingy dressing to make this warm salmon roasted kale avocado potato salad a perfect light meal for a sunny day.
Salmon adds an essential fat needed for your body – omega 3.
Ashleigh Feltham (MNutrDiet)
Why would you choose a regular potato salad when you could level up to a Safcol Salmon, roasted kale, avocado potato salad? The staple of the potato salad must be the potato which is a great vegetable to include in your diet because of its fibre content to help keep you feeling fuller for longer. Also, folate to help your body make and repair DNA and potassium for optimal blood pressure levels.
The Safcol salmon adds an essential fat needed for your body called omega 3 fat. Omega 3 fat helps to keep your heart and brain working well. As an anti-inflammatory fat, omega 3 fat may also help treat some symptoms of rheumatoid arthritis, asthma, and irritable bowel disease. Salmon is also a good source of animal haem iron which is important to allow oxygen to be transported around your body properly. Iron is also needed to make neurotransmitters in your brain.
Extra virgin olive oil helps fight off free radicals which can cause damage, disease and ageing to your cells thanks to over 36 different antioxidants! It also helps keep your cholesterol in a healthy range because of the monounsaturated fat it provides.
Kale and asparagus are other great sources of fibre, folate and potassium but also vitamin A to support a strong immune system and help your eyes work at their best. Also, vitamin K which is needed for normal blood clotting and plays a part in keeping your bones strong.
Garlic adds an immune-boosting antioxidant called allicin while avocado boosts the amount of potassium, vitamin K, folate, and monounsaturated fat in this meal. To add the star to your immune system the lemon juice adds a good dose of vitamin C. If you select the apple cider vinegar this helps lower the glycemic index of the meal. This means your blood sugar will not rise so high so quickly and helps promote sustained energy release. This salad is a clear winner over other potato salads.
