Baked salmon with barley crust on a tabbouleh of quinoa and flaxseeds
Delicious, (heart) healthy and good recipe designed in cooperation with dear Christos Athanasiadis, executive chef/ owner of nice n easy organic bistro restaurant. Gastronomy goes further: This recipe is part of the delicious ChristinaKostara x ChristosAthanasiadis signature dishes that provide health and wellness benefits beyond basic nutrition. Enjoy them at nice n easy organic bistro restaurant, Athens, Greece.
Science-based nutrition and health properties: This dish’s omega 3 fatty acids DHA (2.2 g per serving) and alpha-linolenic acid (4.8 g per serving) content, and barley beta-glucans content, contribute to the maintenance of normal blood cholesterol levels and normal function of the heart (European Food Safety Authority, EFSA) #hearthealthy
160 g salmon fillet
60 g barley, cooked
40g quinoa, cooked
20 g flaxseeds
25 g fresh lemon juice
20 g dry onion, washed and chopped
20 g fresh onion, washed and chopped
5 g parsley, washed and chopped
10 g mustard
10 g honey
Freshly ground black pepper to taste
…In a small bowl, combine the mustard with the honey. Beat until the mixture is nice and smoothy.
…Coat the 2 sides of fillet with the mixture.
…Combine in a bowl half the barley portion (30 g) with the parsley to make a paste. Coat the 2 sides of fillet making sure to evenly cover the entire surface.
…Cook the salmon fillets in the oven at 180 for 10-15 minutes until nicely toasted.
…Make your garnish: Add all the remaining ingredients (flaxseed, quinoa, the rest of barley, onions and season with sea salt and freshly ground black pepper) in a large bowl and stir well.
…To serve, place the salmon fillet in a dish nice and warm alongside with the garnish and…kali orexi!
Nutritional Composition per serving (according to the ingredients and preparation stated in the recipe):
Energy (Kcal) 660, Total Fat (g) 34 (of which saturates 5.3g, mono-unsaturates 11.5g, polyunsaturates 12.6g), DHA (g) 2.2, a-linolenic acid (g) 4.8, Cholesterol (mg) 107.5, Carbohydrate (g) 43.3 (of which sugars 11.4g), Fibre (g) 7*, Protein (g) 49, Salt (g) 1 (the quantity of added table salt has not be calculated. 1 tsp salt, 6 g = 5g salt)
Vitamins and Minerals: Vitamin Α (μg) 27.2*, Carotene (μg) 67.5, Vitamin D (μg) 12*, Vitamin Ε (mg) 6.6, Vitamin Κ (μg) – , Vitamin C (mg) 11*, Thiamin (mg) 0.8, Riboflavin (mg) 0.3, Vitamin Β6 (mg) 0.5, Folic acid (μg) 49*, Vitamin Β12 (μg) 4*, Biotin (μg) 4.8*, Pantothenic acid (mg) 2.6*, Potassium (mg) 1098, Calcium (mg) 109, Phosphorus (mg) 696, Magnesium (mg) 190, Iron (mg) 4.4, Zinc (mg) 3.3, Copper (mg) 0.6, Selenium (μg) –
Symbols used in the Nutritional Composition: – Νο information available/ * This value represents lower limits because for one or more of the constituent foods of the respective dish no information was available concerning the concentration of the corresponding nutrient.
#1. The provision of any food information is in accordance with the rules laid down in Regulation (EC) No 1924/2006 (lastly amended by Regulation (EU) No 1047/2012) on nutrition and health claims on food and in line with the opinions of the Authority.
#2. Τhe nutritional content of the recipe was calculated using the Greek Food Composition Dataset (FCDB) by the Hellenic Health Foundation (Published by EuroFIR AISBL 2011), the British Food Composition tables “McCance and Widdowson’s Composition of Foods Integrated Dataset (CoFIDs)” (accepted data source for food composition) (Full dataset 2015) and the Nutritional information from manufacturers and retailers.