salmon Archives - Haleo

BBQ’d salmon steaks

Haleo — Wed, 08 Jul 2015 18:01:41 +0000

When we stopped eating mammal and bird meat the thought of a braai (or BBQ) troubled me. The idea that I would not be able to participate in the tradition of braaiing didn’t sit nicely with me… but then we found some delicious salmon fillet steaks, marinaded them up and threw them on the fire and voilà! The best and most tender steaks I have ever eaten. The oily fish meat has that signature braai taste and literally melts in your mouth.

The beauty of salmon is that it is not only tasty, but it’s also a high-quality complete protein without the bad cholesterol or the saturated fat normally associated with a complete proteins (like red meat). In fact, it is the type of fat in fish that gives it such a strong reputation for being so incredibly good for us. Fish oil contains an essential fatty acid commonly known as omega-3. It is essential because our body cannot produce it so it needs to be obtain from our diet, and it is essential to all the tissues in the body.

It’s also a good source antioxidants vitamin A, selenium and zinc, as well as some B vitamins (riboflavin) and vitamin D.

Ingredients

Salmon fillet(s)
MARINADE
Honey
Garlic
Ginger
Salt and Pepper

Instructions

To make marinade, finely chop garlic and ginger, add to bowl or cup, season with salt and pepper and then whisk in the honey.
Place fish fillets in a container. Pour marinade over and allow to sit for an hour.
When the fire has settled and you can hold your hand over the BBQ grid for longer than 5 seconds (5 normal seconds, not 5 ‘my hand is burning’ quickly counted seconds).
Place salmon on the grid, skin down and allow to cook for about 5 to 8 minutes. Keep checking under the skin to make sure it’s not burning.
Flip the fillets and allow to cook for a further 5 minutes.
We like it crispy on the outside and raw on the inside.
PS. if you don’t like the salmon raw then put the steaks in the oven on 120 degrees for a few minutes (keep watching until they are done to your liking)! Otherwise if the braai has a cover then close it for a couple of minutes during cooking, this will do the trick.

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Broccoli rice, avocado and smoked salmon salad

Haleo — Sat, 09 May 2015 12:40:08 +0000

It is incredible what you can make with a head of broccoli. You can either grate or place it in a food processor and pulse to create that ‘rice-like consistency’. This Brassica forms an amazing base for salads and is one of out ‘top 5’ veggies, loaded with phytonutrients. This dish is not only delightfully creamy (thanks to the tahini and avocado goodness) but it has quite the ‘crunch’ thanks to the toasted almonds.

The addition of the salmon means this salad contains a good source of omega-3. You can leave out the salmon if you would prefer this dish to be strictly vegetarian. I choose to gently saute the rice for 3-4 minutes on a low heat, but you can leave out this step if you would prefer to have it raw.

Serves: 2

Ingredients

Head of one medium broccoli
1 avocado (deseeded and cubed)
1 cup cherry tomatoes, (halved)
½ cup almonds
100 g smoked salmon slices (optional)
Juice of 2 lemons
1 tsp. coconut oil
2 tbsp. water
2 tbsp. tamari
1 tbsp. light tahini

Instructions

Cut broccoli head into florets and place in a food processor and pulse until it forms a 'rice-like' consistency. If you don't have a food processor, you can grate it instead.
In a small pan, melt coconut oil, add almonds and cook gently until they are toasted.
In a wok (or medium pan), add broccoli rice and heat for around 3-4 minutes, (it will go bright green), then take off heat.
In a small bowl, whisk the tahini, water, juice of 1 lemon and tamari and pour over the broccoli rice. Add avo, tomatoes, smoked salmon and toasted almonds, then toss.
Once served, squeeze the remaining lemon juice over the servings and season with sea salt and black pepper.

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Deconstructed salmon sushi bowls

Haleo — Thu, 23 Apr 2015 14:05:40 +0000

A new take on the original sushi bowl, given the broccoli ‘rice’, this dish is loaded with both phytonutrients and flavour. It is nourishing and filling without the bloat. Although you may not typically find mushrooms and butternut squash in sushi recipes, our dream sushi dish would have these flavoursome fellas, so we added them in – and it works!

Serves: 2

Ingredients

1 head broccoli
2 salmon fillets (around 130 grams each)
6 mushrooms
2 red onion
1 small butternut squash (deseeded and diced, around 300 grams)
1 avocado
Juice of half a lemon
4 tsp. grated ginger
3 tbsp. coconut oil
1 tbsp. raw honey
1 tbsp. water
Dash of cinnamon
HONEY SOY GARLIC MARINADE
2 tbsp. raw honey
2 tbsp. tamari (gf soy sauce)
2 tbsp. fresh lemon juice
3 garlic cloves (crushed)
½ tsp. salt
½ tsp. ground black pepper

Instructions

Preheat the oven to 180 degrees.
In a small bowl, whisk together the marinade.
Place the salmon fillets on a large sheet of tin foil (make sure there is enough tin foil for the fillets to be wrapped up in). Pour the marinade over the fillets (flesh side down) and wrap them in tin foil. Let the fillets marinate for around 10-15 mins.
Chop the mushroom and red onion into chunks and place to one side.
Chop broccoli into florets and place into a food processor. Pulse until it forms a rice like consistency. Place to one side.
On a baking tray, drizzle 2 tbsp of coconut oil over the butternut squash and sprinkle with cinnamon, place in the oven for 20 mins.
Peel the avocado, de-pip and slice into long pieces. Drizzle with lemon and set aside.
After 20 mins, take the butternut squash out, give it a turn, add the mushroom and red onion and place back in the oven for a further 10 minutes.
While the vegetables are still cooking, preheat a medium pan on a low-moderate heat, place salmon fillets flesh side down and cook for 4 minutes, before turning over and cooking for a further 4 minutes. Repeat for a further two minutes on each side, turn heat off.
Whilst cooking the fillets, take the vegetables out of the oven and drizzle with 1 tbsp of raw honey.
In a wok, add 1 tbsp of water to a low heat, add 2 tsp. ginger and gently sauté the broccoli for 2 minutes.
To assemble the ‘sushi bowls’, divide the broccoli between two large bowls to make a bed of rice, then place the vegetables on top, followed by the salmon fillets, topped with 2 tsp. ginger. Place avocado on the side.

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Salmon and avocado courgetti

Haleo — Mon, 22 Dec 2014 15:04:07 +0000

Because of this delightful and nourishing dish – I never feel like I am missing out on that rich, creamy carbonara pasta. You can choose whether to add the salmon or not (to keep it strictly vegetarian), either way it is so wholesome and packed with flavour. The creaminess of the avocado and cashew gives it that real carbonara feel, whilst the ‘courgetti’ gives you that pasta-like texture.

Serves: 4

Ingredients

4 large courgettes (or 6 small courgettes)
1 cup whole pitted olives
6 medium sized mushrooms
12 cherry tomatoes
1 large red onion
3 tbsp. coconut oil
200 g smoked salmon* (you can leave this out if you want this dish to be strictly vegetarian)
SAUCE
3 large avocados (peeled and de-seeded)
1 cup basil leaves (tightly packed)
½ cup roughly chopped coriander
¾ cup whole cashews
½ cup water
Juice from one lemon
3 garlic cloves, (crushed)
Chilli flakes
Salt and pepper

Instructions

Using a peeler, julienne the courgettes. If you have a spiralizer, turn your courgettes into ‘courgetti’. Set aside.
Place the sauce ingredients into a food processor or blender and blend until smooth.
Slice the mushrooms, dice the onion and cut the cherry tomatoes in half.
In a medium pan, add 2 tbsp of coconut oil and saute both the mushrooms and onions on a moderate heat.
In a wok or large pan add 1 tbsp of coconut oil to a medium heat, add courgettes and cook for 8-10 minutes (until soft). You may find there is some excess water after this time, so before the next step, drain the water.
Combine onions and mushrooms from the other pan into the wok.
Add the sauce and salmon, followed by the olives until heated through.
Add the cherry tomatoes and stir.
Garnish each serving with a handful of coriander or rocket and salt and pepper to taste.

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