Salmon is a lovely source of protein. As an oil fish, you get a good hit of those all important omegas. By using capers in olive oil, with the salmon and unrefined walnut oil, this meal provides a good balance of essential fatty acids

The veg including the green beans are uncooked, maintaining their nutrient density. The combination also provides lots of fibre from the beans, unpeeled potatoes, onion and salad leaves.

The dressing is also quick to make just requiring a good mini blender. This will also sit happily in the fridge for a few days.

Plus the whole recipe provides 8 fresh uncooked ingredients, not bad for one dish!

Prep time: Washing and preparing the veg around 15-20 minutes.
Cook time: Potatoes, around 20 minutes during which time you can cook the salmon and prepare the dressing and salad
Ingredients
For 2 hungry adults people or 4 as a buffet dish

  • 2 Salmon fillets, skinned and cubed (about 3 cm in length)
  • 1 tablespoon Tamari (wheat free soy sauce)
  • 1 tablespoon of unrefined Rapeseed oil

Salad

  • 250 gms New Potatoes
  • 1 Red onion, finely chopped
  • 2 Tomatoes, ping pong ball sized or bigger, chopped
  • 120 gms Green Beans, washed, chopped into 1 cm chucks
  • ½ Cucumber, quartered lengthwise and then chopped
  • 10 ml White wine vinegar
  • 10 ml Walnut (preferably, or any cold pressed) oil
  • Seasoning

Dressing

  • ½ 120 gms jar of Capers in Olive oil (not brine). We used Biona, available in health food shops.
  • 1 Courgette, roughly 220 gms, peeled and chopped.
  • ½ Lemon, juiced
  • ½ teaspoon of (hot) English mustard
  • Fresh salad leaves to finish.

Method

  1. Wash the new potatoes. If small, cook them whole or cut into halves or quarters as shown. Cover in plenty of water and cook until tender but not falling apart – around 20 minutes.
  2. Whilst these are cooking, chop all the veg for the salad and combine in a large bowl. Drizzle with the vinegar and walnut oil. Season with fresh ground salt and pepper. Give everything a good stir
  3. Then make the dressing. Add the capers with some of the oil to a small blender with the lemon juice, mustard and chopped courgette. Whizz until well blended. Put in a jug for later.
  4. Finally cook the salmon; add the Tamari and oil to a pan and heat but not smoking. Add the chunks of salmon browning one side then carefully turning over to do the other side. This should take around 5 minutes as these small chunks of fish won’t take long to cook.
  5. When the potatoes are cooked drain and gently and add the chopped salad.
  6. Add only a tablespoon of the dressing to the salad and stir through.
  7. Serve the salad and potatoes on a bed of fresh leaves and pop the salmon on top.
  8. Either drop dollops of dressing to the dish at this stage or serve in the jug