What you need
- 2 salmon fillets
- 1 bay leaf, a few peppercorns, a slice of lemon and a few parsley stalks, for poaching
- 250 g cooked quinoa and brown rice mix (a ready-cooked pouch is fine, or cook a batch in advance)
- Mixed salad: leaves, cucumber, cherry tomatoes, grated carrot, radishes, avocado, a handful of herbs
- 1 tbsp mixed seeds
- Extra virgin olive oil, lemon juice, salt and pepper
Putting it together
- Poach the salmon: put the bay, peppercorns, lemon and parsley stalks in a wide pan with enough water to cover the fish. Bring to a bare simmer (just a few bubbles), slide in the salmon and poach very gently for 8–10 minutes, until it flakes easily. Gentle heat keeps it moist and silky.
- Warm the grains: warm the quinoa and rice, and season with a little olive oil and lemon.
- Make the salad: toss the salad vegetables with olive oil, lemon juice, salt and pepper.
- Serve: pile the grains and salad onto plates, top with the salmon and scatter with seeds.
Why it's good for you: A perfectly balanced plate: salmon for omega-3 fats and protein, whole grains for slow-release energy and fibre, and a rainbow of raw vegetables for vitamins and protective plant compounds. Poaching is one of the gentlest ways to cook fish, keeping its delicate fats intact.
Good to know: Cook a big batch of quinoa and brown rice at the start of the week; it keeps for 3 days in the fridge. Cool cooked rice quickly and keep it chilled.
Food is one part of the whole picture
Read the thinking behind these recipes, or get a plan made just for you.