Free Healthy Recipe - Baked Salmon with Roast Garlic, Leek and Barley Risotto

Dairy free, Wheat Free

I'm not into fish and salad during winter. We need carbs when it is cold, provided they are good carbs that is. Wholegrains have numerous nutritional advantages. They have a low GI, contain B group vitamins and are a good source of fibre, iron, and zinc. But beyond these nutritional advantages they have the added benefits of providing comfort and warmth. This is the perfect winter dish to sooth the soul on a cold gloomy night. Served with baked salmon, this leek and barley risotto is rich in nutrients, easy to make and is absolutely delicious.

4 large cloves garlic
1 tbsp olive oil
1 large leek, finely sliced
¼ tsp sea salt
1 tbsp olive oil
1 tbsp lemon juice
4 fillets salmon, thick skinned, about 200g each
2 bunches English spinach, washed and trimmed

Preheat the oven to 180C

Heat the olive oil in a large pan with a lid and add the sliced leek to sauté for 3 - 4 minutes. Rinse the barley and add it to the pan. Stir the grain to coat it in oil before adding the vegetable stock. Bring to the boil then reduce the heat to simmer. Cover and cook for 45 minutes.

While the barley is cooking, place the single garlic cloves on a baking tray, with the skin still on, and bake in the oven for 20 minutes. Remove from the oven and when they are cool enough to handle, cut the top off each garlic clove and squeeze the roasted garlic into a small bowl. Using a fork mash it into a paste with the sea salt, olive oil and lemon juice.

Increase the oven to 200C.
Cut scores across the thickest part of the salmon fillet and spread the garlic paste across the top of each fillet.
Sear the salmon in a hot frying pan for 1 minute on both sides. Place on a baking tray in the oven for 7 minutes.
Serve with cooked English spinach

If you have an inflammatory condition such as arthritis, in addition to supplements, it's important to find Omega 3 fatty acids from food. Salmon is one of the best sources of natural Omega 3 available in food, with 100g providing 689mg. Recent dietary guidelines suggest a daily intake of 430mg of Omega 3 fats for women and 610 mg for men, therefore a fillet of salmon easily ensures the daily recommendation. Omega 3 fats have significant benefits beyond arthritis; they are essential components in the cellular structure of the brain, reduce the risk of Alzheimers, impaired cognitive function and depression and protect against heart disease.
But it doesn't just start and stop at Omega 3 fats, salmon is also an excellent source of protein and provides a number of vitamins, and minerals including selenium, B12 and B6 and niacin.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 50 mins
Ready in: 60 mins

Suitable for:
Recipe tools:
PrintPrint version
EmailEmail recipe
More recipesMore recipes
BackPrevious page
Nutritional Information - Per Serve
Kj 2421 kj
Calories 579 kcal
Fat 25.6 g
Saturated Fat 4.9 g
Total Carbohydrate 32.6 g
Total Protein 49.1 g
Fibre 10.8 g

Facebook Twitter RSS