Ingredients
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2 salmon fillets
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60g wholegrain couscous
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Tabbouleh:
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50g red bell pepper
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50g courgette
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50g aubergine
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50g cucumber
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1 small tomatoes80g
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35g fresh parsley
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30ml lemon juice
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20ml olive oil
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For the whipped feta:
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5ml olive oil
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100g low-fat greek-style yoghurt
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40g feta
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To garnish:
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fresh mint leaves
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pomegranate seeds
Directions
Who doesn’t need a little immune support as we head into the cold and flu season? This delicious steamed salmon with Mediterranean Tabbouleh and Whipped Feta is the perfect way to nourish the body with immunity nutrients. Oily fish such as salmon is one few food sources which are rich in vitamin D, an important nutrient for immune regulation. The tabbouleh is packed with nutrient-dense veggies, such as red bell peppers, tomatoes, parsley and lemon juice, which are an excellent source of the immunity nutrient, vitamin C.
Did you know that as much as 70% of our immune system lies within the gut and our gut bacteria can communicate with immune cells influencing their function? Therefore supporting the health of our gut is key. The use of wholegrain couscous within the tabbouleh adds a great fibre punch. Fibre is crucial for feeding our beneficial gut bacteria helping it to flourish and grow. This dish is topped off with a whipped feta, which includes natural yoghurt with live cultures. Fermented foods such as yoghurt are rich in beneficial bacteria and regular consumption can introduce this bacteria into the gut.
This steamed recipe makes use of the Panasonic Steam Combi Oven, an excellent cooking method to retain as much of those immunity nutrients as possible. Boiling veggies results in a much greater loss of water-soluble nutrients such as vitamin C and B vitamins. Furthermore, steaming retains moisture in food without the need to add additional fat, a perfect way to reduce the energy content of your dish whilst maximising the texture and flavour. Lastly steaming with the Steam Combi Oven is a hassle-free, easy way to cook, what more could you want when you’ve got the sniffles?
Ingredients
| 2 salmon fillets | |
| 60g wholegrain couscous | |
Tabbouleh: |
|
| 50g red bell pepper | |
| 50g courgette | |
| 50g aubergine | |
| 50g cucumber | |
| 1 small tomatoes | |
| 35g fresh parsley | |
| 30ml lemon juice | |
| 20ml olive oil | |
For the whipped feta: |
|
| 5ml olive oil | |
| 100g low-fat greek-style yoghurt | |
| 40g feta | |
To garnish: |
|
| fresh mint leaves | |
| pomegranate seeds | |
Steps
|
1
|
Cut the pomegranate in half. Place in a bowl of cold water and using your fingers take the seeds away from the skin. Remove the skin from the bowl and drain. |
|
2
|
Dice the aubergine, red bell pepper and courgette into very small cubes (0.5 cm). Fill the water compartment of the Panasonic Combi oven. Steam the vegetables and salmon fillets skin side down on the same tray for 15 minutes (top shelf, setting 1). |
|
3
|
Add the couscous to a bowl and pour over 60ml boiling water. Cover and set aside. Chop the tomatoes, and cucumber into very small cubes (0.5cm). Finely chop the parsley finely. |
|
4
|
In a bowl using a fork, combine the yoghurt, feta, olive oil and some black pepper, until there are very few lumps. |
|
5
|
Drain off any water produced with the steamed vegetables, and combine with the cous cous, tomato, cucumber, parsley, olive oil, and lemon juice. Season with salt and pepper. Serve topped with the steamed salmon, whipped feta, and garnish with pomegranate seeds, mint leaves, salt and pepper. |
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