Smoked salmon chat potato rocket salad
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Prep Time
15 Minutes
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Cook Time
15 Minutes
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Yield
1
Ingredients
- 2 x 95g cans Safcol smoked salmon, drained
- 750g baby chat or kipfler potatoes, scrubbed and cut in bit sized pieces
- 75g rocket leaves, washed
- ½ cup torn basil leaves (optional)
- 4 spring onions, sliced
- 3 tablespoons basil pesto
- 2 tablespoons extra virgin olive oil
- Juice from ½ large lemon or to taste
- sea salt and freshly ground black pepper
Instructions
- Boil the potatoes for about 15 minutes or until tender, drain and allow to cool slightly.
- In a small bowl whisk together the pesto, olive oil and lemon juice and season generously.
- Place the potatoes, ½ the spring onions, rocket and basil leaves into a large bowl. Pour in the dressing and stir till the potatoes and leaves are all coated with dressing, finally, fold in the smoked salmon flakes. Transfer to a serving plate and sprinkle with the remaining spring onions. Serve immediately or chill in the fridge and serve later. Serves: 4. Preparation time: 15 minutes. Cooking time: 15 minutes.
| Servings: | 4 |
| Ready in: | 30 Minutes |
| Course: | Lunch, Dinner |
| Recipe Type: | Potatoes, Salad |
| Ingredient: | Salmon |
Smoked salmon chat potato rocket salad
Potato salad has always been a family favourite and this luxurious smoked salmon chat potato rocket version adds a new spin on this old favourite. It tastes so special while being very affordable.
If it is time to spring clean your salad choices make sure this one gets a place in the new list
Ashleigh Feltham (MNutrDiet)
This is another salad winner to try soon. Salmon is not only a low mercury fish but also a great source of omega 3 fat. Salmon is a good source of many nutrients including two macronutrients fat and protein. The protein will keep you feeling fuller for longer and help your body build and repair cells. The fat is a healthy polyunsaturated fat called omega 3 fat. This fat may help promote optimal brain and heart health as well as improve your mood. Salmon contains an antioxidant called astaxanthin. This antioxidant helps to lower your ‘bad’ LDL cholesterol and raise your ‘good’ HDL cholesterol.
Potatoes are a great choice of vegetables as good sources of folate which is needed to repair and create your DNA and potassium which supports healthy blood pressure. Rocket leaves add a peppery taste and also add more folate to this salad as well as vitamins A and K. Lemon is always a great way to add a refreshing feel to the salad and is a good source of vitamin C to keep your immune system working well. Spring onions will also help your immune system with its antioxidant called quercetin.
If you are eager to support your cholesterol levels further, then extra virgin olive oil is the best choice. As a good source of monounsaturated fat as well as contributing over 36 different antioxidants to the salad. The basil will add its own impressive range of antioxidants. Having a variety of different vegetables and herbs means that your body will receive a more diverse range of antioxidants. This is important as each plays a different role in protecting your body’s cells. If it is time to spring clean your salad choices make sure this one gets a place in the new list.
