x Abu Dhabi, UAEMonday 24 July 2017

Healthy salmon and chickpea salad

Salmon is a perfect healthy option as not only is it low in fat, it's rich in both protein and omega-3 fatty acids.

Salmon is low in fat and high in protein and omega-3 fatty acids.
Salmon is low in fat and high in protein and omega-3 fatty acids.

This recipe makes for a healthy but satisfying evening meal, only requires a few minutes of preparation and can be served straight from the oven or at room temperature.

Not only is salmon low in saturated fat, this popular fish is rich in both protein and omega-3 fatty acids, which are needed by the body for growth and repair and are thought to help reduce the risk of heart disease. Salmon is also a very good source of vitamins and minerals, particularly vitamin B, niacin, phosphorous and selenium.

As well as being high in dietary fibre, the chickpeas add an additional serving of low-fat protein to the dish and contain a number of important vitamins and minerals including folic acid, manganese, iron, copper and magnesium. Chickpeas have a low glycemic index value, meaning they are digested slowly, thus preventing spikes in blood-sugar levels and ensuring you feel fuller for longer. Try serving mashed chickpeas as an alternative to potatoes: simply warm the chickpeas through in a pan of simmering water, drain well and blend in a food processor along with a touch of olive oil, lemon juice, salt and black pepper.

Honey-glazed salmon with warm chickpea salad (Serves 2)

2 skinless salmon fillets

For the marinade:

1 tbsp runny honey

1 tbsp water

1 tbsp light soy sauce

tsp grated ginger

For the chickpea salad:

1 tbsp olive oil

1 garlic clove, peeled and finely chopped

onion, peeled and finely chopped

red chilli deseeded and finely chopped

400g tin chickpeas, drained and rinsed

lemon, juice and zest

small bunch coriander, leaves picked and chopped

To serve:

2 tbsp natural yogurt

salt and black pepper

 

Mix all the marinade ingredients together in a bowl. Place the salmon fillets in a shallow oven-proof dish. Pour over the marinade and leave in the fridge for an hour, turning the fish halfway through.

Heat the oven to 200¿C/fan 180¿C/gas 6. Remove the cling film and transfer the dish containing the salmon to the oven for 10 to 12 minutes, or until cooked through.

While the salmon is cooking, prepare the chickpea salad. Heat a tablespoon of olive oil in a frying pan over a medium heat. Add the garlic, onion and chilli and cook for three to four minutes, until slightly softened.

Tip the chickpeas into the pan, along with the lemon juice. Stir well, season with salt and black pepper and cook for a further three to four minutes. Remove the pan from the heat and add the chopped coriander and lemon zest.

Season the natural yogurt with salt and black pepper.

Divide the warm chickpeas between two plates. Place a salmon fillet on top and drizzle over any remaining marinade. Serve with a spoonful of the natural yogurt on the side.