salmon

Teriyaki Salmon

August 17, 2026 | 30 Minute Meals, Fish & Seafood, Members only

This teriyaki salmon is one of those simple meals that delivers maximum flavour with very little effort. The homemade teriyaki sauce is sweet, savoury and aromatic, coating perfectly cooked salmon with a glossy finish that’s far superior to most store-bought versions. Ready in under 20 minutes, it’s an easy weeknight dinner that feels restaurant worthy…

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Smoked Salmon Basil Scramble

July 27, 2026 | 30 Minute Meals, Breakfast, Members only

This smoked salmon basil scramble is a simple, protein-rich meal that comes together in just minutes. The combination of creamy eggs, flaky hot smoked salmon and fresh basil creates a delicious balance of flavours, while a finishing sprinkle of parmesan adds extra savoury goodness. Perfect for breakfast, brunch or even a quick dinner, it’s an…

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Crispy Potato Salmon Niçoise

June 8, 2026 | Fish & Seafood, Salads

This crispy potato salmon niçoise is a nourishing, whole food take on the classic, combining golden roasted potatoes, tender salmon and fresh vegetables with a simple lemon dressing. The crispy potatoes add texture and heartiness, while the salmon and eggs bring protein to create a balanced, satisfying meal. It’s perfect for a light dinner or a shared platter that feels both fresh and substantial.

Health benefits

This dish is naturally rich in protein, healthy fats and fibre, making it a well-balanced meal. The salmon and eggs provide approximately 30–35 grams of protein per serve, supporting muscle repair and satiety, while the potatoes, green beans and vegetables contribute around 4–6 grams of fibre to support digestive health. Salmon also delivers omega-3 fatty acids for cardiovascular and brain health, while olive oil and vegetables provide antioxidants and anti-inflammatory compounds.

Where I buy wild caught seafood

We use wild caught salmon from Butcher Crowd, and if you haven’t tried it I’d encourage you to, the quality difference is noticeable and wild caught salmon has a significantly better omega-3 profile than farmed. Omega-3 fatty acids are one of the most well-researched anti-inflammatory nutrients we have, and getting them from real food rather than a supplement is always my preference. Best of all the Butcher Crowd deliver Australia wide too! Click HERE for a special offer and to take a look at their range of wild caught seafood (and grass fed meat).

Ingredients in this Crispy Potato Salmon Niçoise

This niçoise combines baby potatoes roasted until crisp with salmon fillets, eggs, green beans, cos lettuce, tomatoes and black olives, finished with a simple dressing of lemon juice, extra virgin olive oil, garlic, Dijon mustard, sea salt and pepper.

How to make Crispy Potato Salmon Niçoise

Boil the baby potatoes until tender, then gently crush, drizzle with olive oil, season and roast until golden and crisp. While they cook, boil the eggs, steam the green beans and prepare the salmon by seasoning and baking until just cooked through. Arrange the lettuce, tomatoes, olives and beans on a platter, add the roasted potatoes, flake over the salmon and top with halved eggs. Finish by drizzling over the dressing just before serving.

Serving suggestions and how to store

Serve immediately as a complete meal or shared platter. This salad is best enjoyed fresh while the potatoes are crisp, though leftovers can be stored in an airtight container in the fridge. If preparing ahead, keep the dressing separate and add just before serving to maintain freshness.

Vary this to suit your dietary needs

For a shortcut, use sliced boiled potatoes with canned tuna or salmon. For a garlic-free version, simply omit the garlic from the dressing, and for an egg-free option, leave out the eggs.

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For more delicious, easy to make salad recipes, click HERE.

Crispy potato salmon niçoise is a really delicious, balanced, protein and fibre-rich whole food salad for easy meals.

Print Recipe

4 from 1 vote

Crispy Potato Salmon Niçoise

Crispy potato salmon niçoise is a balanced, protein, and fibre-rich whole food salad for easy meals.

Prep Time30

Cook Time30

Total Time1

Course: Appetizer, Side Dish, Salad

Servings:

Author: Georgia Harding

Ingredients

8 baby potato/s – skin on
extra virgin olive oil
2 egg/s
350 g green beans – trimmed into 5cm lengths
2 salmon fillet/s
½ Cos lettuce – broken into leaves
3 vine ripened tomatoe/s – quartered
100 g pitted black olives (1 cup), approx

Nicoise Dressing

½ lemon/s – juice
4 tbsp extra virgin olive oil
1 clove/s garlic – minced
Sea salt and freshly ground black pepper – to taste
1 tsp dijon mustard

Metric – US Customary

Instructions

Preheat your oven to 200°C / 400°F (fan forced).
Place the baby potatoes into a large pot, cover with water and bring to the boil. Simmer for around 15–20 minutes, or until tender when pierced with a knife. Drain well.
Transfer the potatoes to a large baking tray or cast iron pan. Gently crush each potato. Drizzle with a generous amount of olive oil, season well with sea salt and pepper, and roast for 30 minutes, or until golden and crisp.
While the potatoes are roasting, place the eggs into the same pot you boiled them in, cover with water and bring to the boil. Once boiling, cook for around 10 minutes for firm yolks. Remove and set aside.
Trim the green beans and steam for a few minutes until just tender but still crisp (about 2-3 minutes). I again used the same pot in the base of my double boiler (placed over the boiling eggs). Rinse the beans under cold water to stop the cooking process and set aside.
Around 8-10 minutes before the potatoes are ready (so at the 20 min mark), rub the salmon fillets with olive oil, season well and place on a baking tray skin down. Add to the oven and bake until just cooked through.
To make the dressing, combine all ingredients in a small jar or bowl and mix well until emulsified.
Place the lettuce, tomatoes, olives and green beans onto a large serving platter. Add the slightly cooled potatoes and flake over the salmon. Peel and halve the eggs and arrange over the salad.
Drizzle with the dressing just before serving and serve immediately.

Short cut

Simply slice the boiled potatoes and serve with canned tuna or salmon.

Notes

Garlic-free

Omit the garlic in the dressing.

Egg-free

Omit the eggs.

Different veggies

I’ve swapped the potatoes for sweet potato. You can skip the boiling and just slice the sweet potato, toss in oil and roast until crisp. I’ve also added broccoli to my beans too for more greens.

I’d love to hear how you enjoy this delicious, super nourishing salad. Comment below and let me know!

Smoked Salmon Breakfast Bake

May 5, 2025 | 30 Minute Meals, Make-ahead Meals, Fish & Seafood, Freezable Meals, Breakfast

This Smoked Salmon Breakfast Bake is a nourishing, flavour-packed dish that’s ideal for a fuss-free breakfast or brunch (or even dinner). Loaded with greens, protein and omega-3s, it’s a wholesome way to start the day and also makes a great lunchbox addition. I especially love that it can be prepped ahead making it a super convenient recipe.

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Health benefits of this Smoked Salmon Breakfast Bake

Eggs provide high-quality protein (this dish has 34g per serve to be exact) and essential nutrients, while smoked salmon (especially if you can source wild caught smoked salmon) offers a great source of omega-3 fatty acids to support a healthy body. Leafy greens like spinach, zucchini and salad to serve boost the fibre and antioxidant content of this satisfying meal.

Ingredients

This recipe features a nutrient-rich combo of large eggs (preferably free-range), red onion, spinach, zucchini, hot smoked salmon, capers, and feta cheese for a deliciously savoury finish.

How to make this Smoked Salmon Breakfast Bake

To make this smoked Salmon breakfast casserole, start by softening the onion in a skillet, then stir through the spinach, zucchini and salmon. Whisk the eggs with black pepper, pour them over the vegetables/ salmon, and scatter with capers and feta cheese. Bake until puffed and golden.

Serving suggestions and how to store

Serve warm with a fresh side salad and/ or slices of avocado for a balanced meal. Leftovers can be stored in the fridge in an airtight container or frozen. Reheat in a low oven until just heated through.

Vary Smoked Salmon Breakfast Bake to suit your needs

Leave out the onion for an onion-free option. For a dairy-free option check out the instructions in the variations below the recipe. You can also substitute smoked salmon with cooked shredded chicken for a seafood-free option. This is such a versatile recipe.

For more protein rich breakfast recipes, click HERE.

This Smoked Salmon Breakfast Bake is a protein-rich, low-carb meal packed with vegetables and flavour—perfect for breakfast, brunch or lunch.

Print Recipe

5 from 3 votes

Smoked Salmon Breakfast Bake

This Smoked Salmon Breakfast Bake is a protein-rich, low-carb meal packed with vegetables and flavour—perfect for breakfast, brunch or lunch.

Prep Time10

Cook Time20

Total Time30

Course: Breakfast, Main Course

Servings:

Author: Georgia Harding

Ingredients

1 tbsp olive oil
1 red onion/s – finely diced
10 egg/s
ground black pepper – to taste
60 g spinach leaves – roughly chopped
1 zucchini/s – grated
150 g hot smoked salmon fillet/s
2 tbsp capers – drained
250 g feta cheese – or goat cheese

Serve

Salad (to serve)

Metric – US Customary

Instructions

Preheat your oven to 180℃/350℉ (fan-forced).
Heat a large oven proof pan or large skillet (approx. 30 cm) over a moderate heat.
Add the oil and onions to the pan and sauté until just soft.
While the onion is cooking blend or whisk together the eggs and season with black pepper to taste (and a little sea salt if you wish, baring in mind the feta is salty).
Once the onion has started to soften, add the spinach and zucchini to the pan and stir to wilt and evaporate any moisture. Remove from the heat.
Then add the smoked salmon (flaked into small pieces) to the pan.
Immediately pour over the egg mixture.
Finally, sprinkle over the capers and crumble over the feta cheese.
Bake in the preheated oven for 20 minutes or until puffed up and firm in the middle.
**If you don't have a pan you can transfer to the oven, you can saute the onion and vegetables and place in a casserole dish or baking dish with the salmon and eggs etc to bake.

Serve

With a side salad.

Make-ahead

Re-heat in a low oven, covered until just hot.

Store

Store in an airtight container in the fridge.
Can also be frozen.

Notes

Onion-free

Simply omit.

Seafood-free

You can also substitute smoked salmon with cooked shredded chicken.

Dairy-free

Omit the feta and add 2 more eggs plus a quarter cup nutritional yeast and sea salt.

Different vegetables

Health benefits

This bowl is full of nutrients! Salmon provides omega-3 fatty acids that support heart and brain health, while brown rice or quinoa adds fibre for digestion. Kimchi brings probiotics for gut health, and the variety of fresh veggies adds vitamins and antioxidants for overall wellness.

Ingredients

For this salmon salad recipe you’ll need salmon or ocean trout, leftover brown rice or quinoa, kimchi, carrots, red capsicum, avocado, toasted cashews, coriander, and nori strips. The simple dressing combines honey, tamari, rice wine vinegar, and ginger, giving the dish a sweet and savoury punch.

How to make this Hokey bowl

To make this salmon salad bowl, first whip up the dressing by mixing honey, tamari, rice vinegar, and ginger, season with salt and pepper to taste. Dice the salmon, coat it in a little of the dressing, and cook quickly in a hot pan until done to your liking. Toss the rice, veggies, and remaining dressing together, then divide into bowls. Top with the salmon, avocado, cashews, coriander, and nori strips. Serve immediately.

Serving suggestions and how to store

Enjoy this bowl fresh for the best flavour and texture with wedges of lemon or lime (squeeze over the fresh lemon juice or lime juice). If you have leftovers, store the components separately in airtight containers in the fridge for up to two days.

Vary this Hokey bowl to suit your dietary needs

For a soy-free version, swap tamari for coconut aminos. Vegetarians can replace the fish with tempeh, and vegans can sub honey with rice malt syrup or maple syrup. For nut-free, try toasted seeds like sesame seeds, sunflower or pumpkin instead of cashews. Feel free to mix up the vegetables to suit your supplies (you could also add in any extras like cucumber, cabbage, red onion, tomato, kale or any fresh herbs).

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

This Hokey Bowl is a great way to include fermented veggies into your diet. Nutritionally balanced meal in a bowl!

Print Recipe

4.86 from 7 votes

Hokey Bowl

The Hokey Bowl is a vibrant, healthy meal packed with fresh veggies, protein-rich salmon (or ocean trout), and a tangy dressing. It's a perfect mix of textures and flavours, combining the crunch of cashews and nori with the creamy avocado, all served over a base of brown rice or quinoa.

Prep Time15

Cook Time5

Total Time20

Course: Main Course

Servings:

Author: Georgia Harding

Ingredients

250 g salmon fillet/s – or ocean trout (skinless fillet)
1 ½ cup/s leftover cooked brown rice – or cooked quinoa
¼ cup/s kim chi
1 carrot/s – peeled & julienne
1 red capsicum/s – julienne
1 avocado/s – sliced
30 g raw cashew nuts – toasted (¼ cup)
¼ bunch/s fresh coriander leaves
1 sheet/s toasted nori (sushi paper) – thinly sliced

Dressing

2 tbsp honey
2 tbsp tamari
2 tbsp rice wine vinegar
1 tbsp ginger root – finely grated
Sea salt and freshly ground black pepper – to taste

Serve

1 lime/s – wedges

Metric – US Customary

Instructions

Begin with making the dressing by mixing all of the ingredients together in a small bowl until well combined.
Dice your salmon or trout and toss through 2 tablespoons of the dressing. Cook quickly over a moderate to high heat (2-4 minutes) until cooked to your liking. Remove from the heat and set aside.
Place the brown rice (or quinoa), kim chi, carrot, capsicum and the remaining dressing into a large bowl and gently toss until combined.
Divide between two bowls and top with the fish, avocado, sprinkle over the cashew nuts, coriander and lastly the nori strips.

Serve

With lemon or lime wedges.
Enjoy right away.

Notes

Soy-free

Replace the tamari with coconut aminos.

Vegetarian

Replace the fish with diced tempeh.

Vegan

Use the vegetarian version and replace the honey with rice malt or maple syrup.

Nut-free

Replace the cashews with any other nut or seed.

Do you love Hokey Bowls as much as I do? Let me know in the comments below.

Sri Lankan Fish Curry

March 31, 2020 | 30 Minute Meals, Make-ahead Meals, Fish & Seafood, Freezable Meals, Vegetarian, Members only

Sri Lankan Fish Curry is a delicious dish that combines tender fish with a rich, spiced coconut cream sauce. The curry’s balance of spices, including cumin, coriander, and turmeric, creates a warm and comforting dish perfect for any occasion. This recipe is easily adaptable, allowing you to switch up ingredients based on your preferences and…

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Smoked Salmon Roulade

December 12, 2018 | Make-ahead Meals, Fish & Seafood, Holidays & Entertaining

There are many wonderful things about the festive season. The creation of family traditions, especially those involving delicious food are one of my favourites. My brother in-law made this Smoked Salmon Roulade many years ago for our ‘Melbourne family’ Christmas Day. Since then, I have given it a bit of a Well Nourished make-over, as I do! It’s been a starter for of our Christmas Day feasts ever since.

It makes for a great entertainer, especially as you can make it a day or two ahead and simply slice to serve. It’s quite rich so one or two slices is very satisfying!

It looks quite fussy, but making it to photograph and share with you, I was reminded how very simple it is. It suits gluten-free and grain-free peeps and I’ve included an equally delicious dairy-free variation.

Health benefits

Zucchini is rich in antioxidants and fibre, while salmon provides protein and essential omega-3 fatty acids. The eggs add more quality protein. The combination of fresh herbs boosts the dish’s anti-inflammatory properties, and the crème fraîche or quark offers a source of probiotics and calcium.

Ingredients

This roulade features a zucchini base, lightened with whipped egg whites for an airy texture, and a rich, savoury filling made from hot smoked salmon, crème fraiche, capers, and lemon juice. Fresh herbs, parmesan, and capers add vibrant flavour to balance the creaminess of the filling.

What is ‘Hot’ smoked salmon?

Hot smoked salmon is smoked at a higher temperature, cooking the fillets of fish fully, resulting in a firm, flaky texture and a rich, smoky flavour. It’s ready to eat and great in salads or cooked dishes. Cold smoked salmon, on the other hand, is smoked at a lower temperature, which doesn’t cook the fish but cures it instead. This gives it a softer, silky texture and a more delicate, mild smoky flavour. It comes in thin slices where as the hot smoked salmon is sold in fillets. Both are available in major supermarkets.

How to make this Salmon Roulade recipe

Begin by grating and salting the zucchini, allowing the moisture to drain for about 30 minutes. After squeezing out the excess water, mix it with egg yolks, herbs, and parmesan. Fold in whipped egg whites and bake in a thin layer (in a tin lined with parchment paper). While the roulade is baking, prepare the salmon filling by combining hot smoked salmon with crème fraîche, lemon zest and juice, and capers. Once the roulade has cooled, spread the filling evenly and roll it up like a Swiss roll. The video below demonstrates how simple it is to make. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve this roulade sliced into 2cm rounds and topped with toasted flaked almonds and micro-herbs for extra texture and flavour. It can be made ahead and stored in an airtight container in the fridge for up to two days, making it a convenient dish for entertaining.

Vary this Smoked Salmon Roulade to suit your needs

To make this dairy-free, substitute the parmesan with nutritional yeast and use a thick cashew cream instead of crème fraîche. For a nut-free version, simply omit the almonds. If you’re avoiding onions, leave out the spring onions and enjoy the fresh herb flavours on their own.

Remember to take a look at the variations (below the main recipe). Here, you’ll find suggestions to alter the recipe to suit your dietary goals (dairy-free, nut-free, onion-free).

This healthy Smoked Salmon Roulade is a divine starter or entree. It's perfect for a celebration or special occasion & is quite simple to make. Gluten-free.

Print Recipe

4.70 from 23 votes

Smoked Salmon Roulade

This Smoked Salmon Roulade is an elegant and nutritious dish perfect for entertaining or serving as a light lunch. The zucchini-based roulade is filled with a delicious mixture of hot smoked salmon, crème fraîche, and herbs, making it both light and satisfying. The toasted almonds and micro-herbs on top add a lovely crunch and freshness.

Prep Time30

Cook Time15

Total Time45

Course: Appetizer

Servings:

Author: Georgia Harding

Ingredients

400 g zucchini/s - grated
1 tbsp sea salt
4 egg/s - separated
3 tbsp herbs - I love a combination thyme, parsley, chives, dill
3 tbsp parmesan cheese - freshly grated
Sea salt and freshly ground black pepper - to taste
Pinch cream of tartar
200 g hot smoked salmon fillet/s (approx.) **
1 lemon/s (small) zest and 2 tbsp juice
3 tbsp capers
4 spring onion/s -white part finely chopped
50 g crème fraîche
150 g quark - or mascarpone
Sea salt and freshly ground black pepper - to taste
40 g flaked almonds (¼ cup) toasted to serve
¼ cup/s micro-herbs - to serve

** Hot smoked salmon is a whole salmon fillet smoked with heat (cold smoked salmon is the thinly slice/ cured slices of salmon). Hot smoked salmon is available in major supermarkets.

Instructions

Preheat your oven to 200℃/395℉ (fan-forced).
Line a 24 x 33cm slice tin with non-stick baking paper. It's important the tin is this size otherwise the roulade will be too thick and won't roll without splitting.
Grate the zucchini. Toss with the sea salt in a colander and leave 30 minutes. Rinse and squeeze dry in the sieve and then in a clean cloth or tea-towel.
In a mixing bowl, beat in the egg yolks, herbs and Parmesan and season with sea salt and pepper. Once the zucchini is ready, add this and mix well.
In a separate clean bowl, whisk the egg whites with the cream of tartare until peaks just form. If using a Thermomix, beat butterfly inserted, 1 min 30 sec, speed 4.
Gently fold the egg white into the courgette/ egg yolk mixture using a large spoon. You are aiming to just combine the ingredients without over working the mixture.
Pour into prepared tin and quickly level the mixture, spreading it out into the corners. Bake for 13-15 minutes until set and light golden brown.
Whilst that's baking, crumble the salmon into a bowl with the finely grated lemon zest, 2 tbsp lemon juice, capers, spring onion and crème fraîche, and quark / mascarpone. Season with sea salt and pepper. Mix until almost smooth. If using a Thermomix mix 20 seconds, speed 3.
Taste the mixture and season with salt, pepper and more lemon juice if you feel it's needed.
Store the salmon mixture in the fridge until required.
When the roulade is cooked, invert it onto a clean tea towel. To do this easily, I wrap the tea-towel around the baking tin then tip it over.
Peel away the baking paper carefully and loosely roll it up from the short side (so it's like a Swiss roll). Allow it to cool fully.
When its cooled completely, carefully un-roll the roulade and spread it with the salmon cream filling. Roll-up again from the short side, then carefully transfer to a serving plate with the seam-side down.
Chill and store in an air-tight container until ready to serve.

Serve

Carefully toast the almond flakes, watching carefully so they don't burn.
Cut into 2cm slices and top with toasted almonds and micro-herbs to serve.

Make-ahead

Either store the filling and the zucchini roll separately (up to 2 days) and assemble the day you plan to serve it. Or you can make one day ahead.
Store in an airtight container in the fridge and serve at room temperature.

Notes

Dairy-free

Replace the parmesan cheese with the same amount of nutritional yeast. Replace the crème fraîche and quark with approx. one and half cups of cashew nut cream (thickish blend).

Nut-free

Simply omit the almonds.

Onion-free

Just leave the spring onions out.

I'd love to hear how you love this recipe. Post a comment below if you make it or if you have any questions!

Salmon and Vegetable Curry

July 5, 2017 | 30 Minute Meals, Make-ahead Meals, Fish & Seafood, Freezable Meals

This Salmon Vegetable Curry is a quick, easy to make delicious meal that even my fish-fussy kids adore. My daughter has become progressively fish fussy as she’s got older. Where she would happily eat all seafood, including slurping back a slimy oyster as a toddler, she now balks at a plain piece of grilled fish. It’s funny because I remember disliking anything fishy as a teenager too, so I can kind of sympathise.

But instead of no longer serving fish to cater to her fussiness, we’ve worked together to find ways of serving it that she enjoys, and this light Salmon Curry is now my whole families favourite way to eat fish. You can certainly make it with any firm white fish, however there’s something about the oiliness of the salmon that sits particularly well with the spices in this mild curry sauce.

It literally takes 15 minutes to prepare and cook so it’s a win win all round.

Health benefits

Salmon is an excellent source of high-quality protein and omega-3 fatty acids, which support heart health and brain function. The vegetables add fiber and antioxidants, while the spices (like turmeric and ginger) provide anti-inflammatory benefits. The coconut milk adds a dose of healthy fats, making this a balanced and nourishing dish. This is one very nourishing meal.

Ingredients

This salmon vegetable curry features diced onions, cloves garlic, and ginger as the aromatic base. Spices like cumin, coriander, turmeric, and black pepper enhance the flavour, while chilli flakes add optional heat. Full-fat coconut milk creates a creamy sauce for the salmon fillet and veggies, with red capsicum (red bell pepper) and green beans adding colour and nutrition. Fresh coriander leaves are used for garnish.

How to make this salmon vegetable curry

To make this salmon curry, begin by heating your chosen fat (butter, ghee, or coconut oil) in a pan, then sauté the onions, garlic, and ginger until they soften. Add tomatoes and spices, cooking briefly to release their aroma. Stir in the coconut milk and simmer for a few minutes. Add the cubed salmon, capsicum, broccoli and green beans, cooking until the fish is done. Garnish with fresh coriander (fresh cilantro) leaves and serve with rice, quinoa, or cauliflower rice.

Serving suggestions and how to store

This gluten-free curry pairs beautifully with steamed brown or white rice, quinoa, or cauliflower rice for a low-carb option. Store any leftovers in an airtight container in the fridge for up to 3 days, or freeze for longer storage. Reheat gently on the stove over low heat until just hot.

Vary this salmon vegetable curry to suit your dietary needs

For a coconut-free version, replace the coconut milk with pouring cream or cashew nut cream. If you’re vegetarian or vegan, swap the salmon for tempeh, firm tofu, chickpeas, or extra vegetables. For an onion and garlic-free version, use finely diced fennel instead of onion and additional grated ginger in place of garlic.

Other variations

You can easily turn this into a chicken curry by substituting salmon with diced chicken, though you’ll need to extend the cooking time to ensure the chicken is fully cooked. You can also switch to a firm white fish like kingfish if you prefer a different seafood option.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit any specific dietary requirements.

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Salmon vegetable curry - This healthy Salmon Vegetable Curry takes 15 minutes to prepare & cook and is the most delicious way to eat salmon. It's a fast, nourishing family meal that caters to loads of dietary requirements.

Print Recipe

4.91 from 55 votes

Salmon Vegetable Curry

This healthy Salmon Vegetable Curry takes 15 minutes to prepare & cook and is the most delicious way to eat salmon. It's a fast, nourishing family meal.

Prep Time10

Cook Time8

Total Time18

Course: Main Course

Servings:

Ingredients

1 tbsp butter, ghee or coconut oil
1 onion/s (small) peeled and diced
2 clove/s garlic - crushed
1 tbsp ginger root - minced (on a microplane)
2 roma tomatoe/s - diced
1 tsp ground cumin
½ tsp ground coriander
½ tsp ground turmeric
½ tsp ground black pepper
chilli flakes - to taste
½ tsp sea salt - or to taste
400 ml canned coconut milk
500 g salmon filllet -skinless and cut into 2cm cubes (approx.)
1 red capsicum/s - sliced
100 g green beans - trimmed and halved
1 head/s broccoli - broken into small florets
½ bunch/s fresh coriander leaves - chopped, to serve

Serve

Rice, quinoa or cauliflower rice (to serve)
1 lime (juice to serve)

Instructions

In a pan over medium heat, heat the butter, ghee or olive oil. Add onions, garlic, ginger and cook until starting to soften but not brown.
Add tomatoes, cumin, coriander, turmeric, black pepper, chill flakes and sea salt and cook for about 1 to 2 mins until fragrant.
Add the coconut milk and bring to a simmer for 2-3 mins.
Add fish, capsicum, beans and broccoli and cook for about 5 mins or until cooked through.
Garnish with coriander leaves.

Tip

You can substitute the salmon for a firm white fish too (I love it with king fish).

Serve

Serve with steamed rice or cauliflower rice.
Squeeze over the lime juice.

Make-ahead

Re-heat in a pot over a low heat until just hot.

Store

Store in an airtight container in the fridge.
Can also be frozen.

Notes

Coconut-free

Substitute the coconut milk with regular pouring cream or cashew nut cream.

Vegetarian and vegan

Substitute the fish with tempeh, firm tofu, chickpeas or just extra vegetables.

Onion and garlic-free

Replace the onion with finely diced fennel and the garlic with a 2cm spices of finely grated ginger.

Chicken curry

I've had a few people say they love this as a chicken curry. Swap the fish for chicken (you'll need to cook for longer until the chicken is cooked through).

How do you like this recipe? Post a comment or rate it below to help me to reach more people with my recipes.

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Crispy Salmon with Coriander Lime Pesto (and sweet potato chips)

August 17, 2016 | Fish & Seafood

I buy fresh fish from my Farmers Market every weekend and this Crispy Salmon with Coriander Lime Pesto is my families favourite way for me to cook it. My kids fish preference is always Salmon or Trout (they are less keen on white fish unless I make my fish cakes).

Paired with this zesty pesto and creamy sweet potatoes, this meal is simply sensational and it’s my next twist on Jamie Oliver’s ’10 recipes to save your life’. As part of Jamie Oliver’s Food Revolution, I was one of 10 people selected world-wide to put my spin on 10 of Jamie’s favourite staple recipes. This is #6, my twist on Jamie’s ‘Salmon with Pesto dressed veg’.

Health benefits

This dish is packed with nutrition and perfect for busy weeknights. The hero, salmon, is a rich source of protein and omega-3 fatty acids which are essential for good health.

Store-bought pestos often contain damaging vegetable oil which are always best avoided. This home made pesto is super simple to make. The amazing healing herb coriander (also called cilantro in some cultures) is a classic example of food as medicine. It is extremely anti-inflammatory, anti-bacterial and also an amazing detoxifier and heavy metal chelator. Medicinally, it is used frequently for arthritis, inflammatory digestive disorders and to bind and excrete heavy metals in the blood. Needless to say, it is a very beneficial addition to any diet.

The cashew nuts add good fats and protein. The lime juice, zest and also the garlic further support immune function. So this pesto is just what the doctor ordered this winter.

Ingredients

This gluten-free dish features crispy-skinned salmon fillets, roasted sweet potato chips, and a fresh pesto made with coriander which is a nice change form basil pesto, lime, spinach, and toasted cashews. The pesto is flexible, with options to adjust for dietary needs.

How to make this baked pesto salmon recipe

Roast sweet potato chips in a baking pan (baking sheet) until golden and crisp. Then prepare the pesto sauce by blending coriander, spinach, lime, cashews, and Parmesan. Finally, pan-sear the fresh salmon fillets, cooking them skin-side down until crispy, and serve with a generous spoonful of pesto and sweet potato chips. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve with lime, steamed greens (or any other veggies) or a simple green salad for extra colour and nutrients. Leftover pesto can be stored in the in an airtight container in the refrigerator for up to 3 days, and salmon can be refrigerated for up to 2 days.

Vary this salmon with coriander lime pesto to suit your needs

For a dairy-free option, substitute Parmesan with nutritional yeast. For nut-free, use sunflower seeds in the pesto and extra virgin olive oil. To make it garlic-free, simply omit the garlic from the pesto.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

For more delicious, easy to make, healthy meals, click HERE.

Print Recipe

4.80 from 10 votes

Crispy Salmon with Coriander Lime Pesto (and sweet potato chips)

This crispy salmon with coriander lime pesto and sweet potato chips is a delicious and nutritious meal. The salmon's crispy skin, paired with a zesty, nutty pesto, creates a delicious combination that’s easy yet impressive.

Prep Time20

Cook Time20

Total Time40

Course: Main Course

Servings:

Ingredients

3 sweet potato/s (large)
4 salmon filllet -skin on (or Trout if you prefer)

For the Coriander Lime Pesto

1 bunch/s fresh coriander leaves
30 g baby spinach (approx. handful)
1 clove/s garlic -crushed
60 g raw cashew nuts (¼ cup) toasted
30 g parmesan cheese (2 tablespoons) finely grated
1 lime/s -juice and zest
20 ml macadamia nut oil (1 tablespoon)
1 red chilli/s (optional)

Serve

1 lime/s - quartered

Instructions

Start with roasting your sweet potato chips:

Pre-heat your oven to 220℃/420℉ (fan-forced).
Add ghee, coconut oil, lard (or the fat of your choice) to a baking dish and pop into the oven to heat until the fat is hot.
Cut your sweet potato to form thin chips. Add to the hot fat, season with salt and pepper and toss in the fat so they are evenly coated. Make sure they are in a single layer or they won't crisp up so well.
Bake for 20 minutes or until golden.

Now make your pesto:

In a food processor grate the parmesan and set aside. If using a Thermomix, 10 sec, speed 7.
Place the coriander, spinach and cashews in the processor and pulse until just chopped. If using a Thermomix, turbo 2-4 times.
Mix in the parmesan, lime juice and zest, garlic and macadamia oil (and optional chill) until combined. If using a Thermomix 10 seconds, reverse speed 4.
You have control over the texture of this pesto. For a chunky pesto process less, or smoother process more.
Set aside.

Lastly cook your salmon (start this 5 minutes before your chips will be ready):

Cut your fish to portion. I try to buy mid-sections of the fish so they are all approx. the same thickness (so they cook in the same amount of time).
Pat the flesh dry with a paper towel and then rub with a little olive oil and season well on both sides with sea salt and pepper.
Heat a non-stick or well seasoned cast iron pan so that it is moderately hot and cook the salmon skin side down for 4-5 minutes until the skin crisps. Don't try to turn or flip it to early or the skin will stick.
Using a thin spatula careful turn the fish and cook for 2 - 3 minutes or until just cooked through (remember it will continue to cook after you take it from the heat).

Serve

Serve the salmon on a warm plate with a dollop of pesto, the sweet potato chips and fresh lime juice (or fresh lemon juice).
I also serve with steamed greens or a simple green salad.

Notes

Dairy-free

Sub the parmesan for nutritional yeast and a pinch of sea salt. Cook the sweet potato in lard or coconut oil.

Nut-free

Replace the cashews with toasted sunflower seeds and the macadamia nut oil with olive oil.

Garlic-free

Omit the garlic.

I'd love to hear how you like this recipe. Post a comment below and let me know.

Smoked Salmon Dip (in 5 minutes)

March 17, 2016 | Dips, Holidays & Entertaining

This smoked salmon dip is a simple and delicious snack that takes just five minutes to make. Perfect for spreading on toast, dipping with crackers, or adding to a snack platter, it’s a versatile recipe that’s both nutritious and easy to whip up when you’re short on time.

Health benefits

Most store bought dips contain dangerous vegetable oils so I always avoid them. This healthy dip contains the lovely anti-inflammatory fats and protein in salmon. Pairing it with full-fat natural yoghurt (or greek yogurt) instead of cream cheese adds a boost of probiotics for gut health and a dose of protein, while the fresh herbs and lemon zest add extra vitamins and antioxidants to keep your immune system strong.

Ingredients

With just a handful of fresh, whole ingredients like hot smoked salmon, yoghurt, fresh lemon juice and lemon zest, plus chives (or dill or parsley), this salmon dip recipe is not only delicious but also nourishing. Unlike store-bought dips, it’s packed with nutrition and free from preservatives, artificial additives, and unnecessary sugars, so you can enjoy it knowing exactly what’s in it.

What is ‘Hot’ smoked salmon?

How to make healthy Smoked Salmon Dip

Making this healthy smoked salmon dip couldn’t be easier. Simply place flaked salmon in a bowl, add the yoghurt, herbs, lemon, and capers, and mix it all together. No fancy equipment or food processor required—just five minutes and a fork! The quickest prep time ever!

Serving suggestions and how to store

Serve this dip with wholegrain crackers, veggie sticks (carrots, cucumbers, celery) or even spread it on sourdough toast or bagels for a quick, protein-packed breakfast or lunch. It stores well in an airtight container in the refrigerator for a couple of days, or you can freeze it for later if you want to make a bigger batch.

Vary this smoked salmon dip to suit your dietary needs

For a dairy-free version, swap out the yoghurt for a creamy cashew nut blend or your favourite plant-based yoghurt. You can also switch up the herbs to suit your taste—fresh dill, chives, or parsley all work beautifully in this recipe.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

This healthy Smoked Salmon Dip takes minutes to prepare and is so delicious. It's the perfect, nourishing dip when entertaining.

Print Recipe

4.45 from 9 votes

Smoked Salmon Dip (in 5 minutes)

A super quick, delicious dip that's sure to wow a crowd.

Prep Time5

Total Time5

Course: Appetizer

Servings: cup

Ingredients

100 g hot smoked salmon or trout (approx. one fillet) flaked
3 tbsp natural or Greek yoghurt
1 tbsp Chives -or dill or parsley, finely diced (whatever you taste preference)
½ lemon/s -zest finely grated + 1 tbsp juice
1 tbsp capers
Sea salt and freshly ground black pepper -to taste

Instructions

Pop the fish into a bowl and gently flake apart with a fork.
Add the rest of the ingredients and fold through until combined.

Serve

Serve with your favourite healthy crackers or even on toast for breakfast or lunch.

Store

Store in an airtight container in the fridge.
Can also be frozen.

Notes

Dairy-free

Sub the yoghurt with cashew nut cream.

I have an awesome selection of simple dips and savoury cracker recipes in my best selling ebook 'The Well Nourished Lunchbox'. Click HERE to find out more and read the amazing reviews.

I'd love to hear how you like this dip. Post a comment or rate this recipe below.

Smoked Salmon, Walnut and Avocado salad

October 15, 2013 | Salads

This smoked salmon, walnut, and avocado salad is a fresh and flavorful dish that’s perfect for a light lunch or a quick dinner. The combination of creamy avocado, tender hot-smoked salmon, and crunchy walnuts on a bed of leafy greens creates a satisfying and nutrient-packed salad that’s ready in minutes.

Why is it so good?

Each and every ingredient contributes vitamins, minerals, proteins and good oils that support optimal brain and neurological functioning. All in a flavour combination, that tastes delicious!

This salad is loaded with wholesome ingredients like omega-3-rich smoked salmon, heart-healthy walnuts, and fibre-filled avocado, making it a nourishing option for any meal. The leafy greens add an extra dose of vitamins and minerals, and the tangy lemon dressing brings it all together.

Ingredients

To make this salad, you’ll need a base of leafy greens like rocket or baby spinach, a large avocado, hot-smoked salmon, cherry tomatoes, walnuts, red onion, and capers. The simple lemon and olive oil dressing with a touch of horseradish cream adds just the right amount of zing.

What is ‘Hot’ smoked salmon?

How to make this Smoked Salmon Salad

Start by placing the leafy greens into a bowl or onto a serving platter. Arrange the avocado, smoked salmon, cherry tomatoes, toasted walnuts, red onion, and capers on top. For the dressing, mix the lemon juice, zest, olive oil, horseradish cream, and seasoning in a jar or small bowl, then drizzle over the salad just before serving.

Serving suggestions and how to store

This salad is best served fresh, but if you have leftovers, store them in an airtight container in the fridge for up to a day. You can pair it with crusty bread or add some roasted sweet potato or boiled potatoes to make it a more substantial meal.

Vary this to suit your dietary needs

To make it dairy-free, swap the horseradish cream for Dijon mustard or fresh horseradish. If you’re nut-free, use toasted seeds like pumpkin or sunflower seeds instead of walnuts. For a vegan option, replace the smoked salmon with grilled mushrooms or tempeh. You can also bulk it up with some roasted veggies or a slice of sourdough bread.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

Print Recipe

5 from 3 votes

Smoked Salmon, Walnut and Avocado salad

This Smoked Salmon, Walnut and Avocado salad really is 'mood food'. Delicious, easy to prepare and food as medicine.

Prep Time10

Total Time10

Course: Salad

Servings:

Ingredients

200 g leafy greens -I like rocket and baby spinach, but any kind will do
1 avocado/s (large) halved, peeled and cubed
200 g hot smoked salmon fillet/s
8 cherry tomatoes -halved
60 g walnuts (½ cup) lightly toasted
1 red onion/s -halved and sliced thinly
4 tbsp capers -drained

Dressing

1 lemon/s -zest and juice
60 ml extra virgin olive oil (¼ cup) extra virgin
1 tsp horseradish cream
Pinch sea salt
ground black pepper -to taste

Instructions

Place the leaves into a bowl or onto a platter. Arrange all of the other ingredients on top.
For the dressing place, all of the ingredients into a jar and shake until combined or mix together well in a small bowl.
Drizzle over the salad, just before serving.

Notes

Dairy-free

Replace the horseradish cream with fresh horseradish or dijon mustard.

Nut-free

Replace the walnuts with toasted pumpkin or sunflower seeds.

Onion-free

Replace the onion with 5 thinly sliced radish.

Vegan or vegetarian

Replace the salmon with diced and grilled tempeh or grilled mushrooms.

Make it more substantial

Add boiled and diced potato or roasted sweet potato. A slice of rye or sprouted sourdough is also delicious.

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’- where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.