Atlantic Salmon with Beetroot, Walnut and Pomegranate Salad

Want to spoil your loved one this Valentine’s Day? Then brighten up your romantic meal with this delicious recipe featuring an array of vibrant colours – which is also the secret to a nutrient dense meal.

This dish is rich in Omega 3’s for healthy blood vessels and nervous system, and packed with iron for energy and immune functioning. It’s also an excellent source of dietary fibre which is essential for good gut health and also assists in blood sugar level control – a truly satisfying, yet guilt free main meal as it’s low in saturated fat and sodium, plus high in protein too.
Serves
4
Difficulty
Intermediate
Category
Main Meal
Gluten Free
Yes
Dairy Free
Yes
Vegan
No
Vegetarian
No
Total Time
45 Minutes

Ingredients

  • 1 Atlantic Salmon fillet per person
  • 2 fresh beetroot or canned if desired
  • 100g walnuts
  • 1 pomegranate
  • 2 cups rocket leaves
  • 3 tb olive oil
  • 1 tb apple cider vinegar or balsamic
  • 1 tsp honey
  • Salt and pepper to taste

Directions

  1. Pre-heat oven to 200 degrees and place salmon fillets in foil with a small drizzle of olive oil and salt and pepper to taste.
  2. Cook until still dark pink in the middle but well-cooked outside, approx. 20-25 minutes depending on the size of the fillet.
  3. Cook beetroots by gently steaming or boiling them until soft, then peel and dice.
  4. Combine olive oil, apple cider vinegar and honey together.
  5. Then in large bowl mix beetroot, pomegranate, walnuts and rocket leaves and pour dressing over the top. Serve salmon on top of the salad.
Nutritional Information
Nutrient Per Serve Per 100g
Energy (kJ) 2352.12 (562kcal) 580.59 (130kcal)
Protein (g) 36.74 9.07
Total fat (g) 31.51 7.78
Saturated fat (g) 5.09 1.26
Polyunsaturated fat (g) 13.87 3.42
Monounsaturated fat (g) 9.60 2.37
Carbohydrate (g) 26.54 6.55
Sugars (g) 26.48 6.54
Dietary fibre (g) 13.02 3.21
Sodium (mg) 111.84 27.61
Calcium (mg) 89.51 22.09
Iron (mg) 5.51 1.36
Long Chain N3 (mg) 2315.29 571.50


 
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