Lunch: Char Grilled Salmon Salad

This recipe includes superfoods such as:

Salmon, Lemon, Nuts

Health benefits of Char Grilled Salmon Salad

Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflammation, and support overall well-being. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

Salmon Marinade
1 garlic clove, crushed
2 teaspoons caster (superfine) sugar
1 1/2 tablespoons fish sauce
1 (8-ounce) salmon fillet, skin on
12 ounces pickled vegetables, recipe follows
Handful watercress
5 perilla leaves, sliced
5 mint leaves, sliced
5 Vietnamese mint leaves, sliced
1 teaspoon fried garlic
3 tablespoons Nouc Mam Cham Dipping Fish Sauce, recipe follows
1 tablespoon roasted peanuts, crushed
1 tablespoon fried red Asian shallots
1 birds eye chilli, sliced
Pickled Vegetables
2 2/3 cups white vinegar
15 1/2 ounces sugar
2 Lebanese (short) cucumbers
1 carrot
1 small daikon
1 celery stalk
1/2 lemon, cut into thin wedges
Nouc Mam Cham Dipping Fish Sauce
3 tablespoons fish sauce
3 tablespoons rice vinegar
2 tablespoons sugar
2 garlic cloves, chopped
1 bird's eye chilli, thinly sliced
2 tablespoons lime juice

Instructions

Mix all of the marinade ingredients in a bowl, stirring until the sugar dissolves. Add the salmon and marinate for 30 minutes.
Preheat a grill to medium-high.
To make the salad, char grill the salmon for 3 minutes or until medium rare, making sure it is well coloured on the outside. Allow the salmon to rest for 5 minutes, then flake the flesh into a bowl. Add the remaining salad ingredients except for the peanuts, shallots and chilli. Mix together well and turn out onto a serving platter. Garnish with the peanuts, shallots and chilli and serve.
In a saucepan, combine the rice vinegar, sugar and 1 tablespoon salt, stir well and bring to the boil. Remove from the heat and set aside to cool.
Cut the cucumbers in half lengthways and scrape out the seeds with a spoon. Cut the cucumber, carrot, daikon and celery into 2 by 1/4 inch batons. Combine the lemon wedges with the vegetables and place in a sterilized* 1 quart plastic or glass container. Pour the cooled pickling liquid over the vegetables to completely submerge them. Cover with a lid, place in the fridge and allow to pickle for 3 days before use.
Store any leftover pickled vegetables in the fridge for up to 1 week.
Makes enough for 2 salads
Combine the fish sauce, rice vinegar, sugar and 1/2 cup of water in a saucepan and place over medium heat. Stir well and cook until just before boiling point is reached, then remove from the heat and allow to cool. To serve, add the garlic and chilli, then stir in the lime juice. Store tightly sealed in a jar in the fridge, for up to 5 days.
Yield: about 1 cup