Lunch: Herb Roasted Salmon and Barley Salad

Recipe by Woman's Day Kitchen This healthy main dish salmon and barley salad will delight with every dill-and-parsley-infused bite.

This recipe includes superfoods such as:

Barley, Salmon, Lemon

Health benefits of Herb Roasted Salmon and Barley Salad

Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley. 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.

Ingredients

1/2 c. pearl barley
kosher salt
Pepper
4 tbsp. fresh lemon juice
2 tsp. Dijon mustard
3 tbsp. olive oil
3/4 c. chopped fresh flat-leaf parsley
1/4 c. Chopped fresh dill
2 tbsp. Chopped fresh dill
1 tsp. lemon zest
1 1/4 lb. skinless salmon filet
1/2 c. plain low-fat yogurt
2 stalk celery
1/2 seedless cucumber
1 bunch arugula

Instructions

In a medium saucepan, combine the barley, 1 1/2 cups water and 1/4 teaspoon salt and bring to a boil. Reduce heat and simmer, covered, until the barley is tender, 20 to 25 minutes. Drain off any remaining water in the pan and spread the barley on a baking sheet to cool.
Meanwhile, in a small bowl, whisk together the lemon juice, mustard, and 1 tablespoon oil. Stir in the parsley, 4 tablespoons dill, and lemon zest. Place the salmon on a foil-lined baking sheet. Spread the herb mixture over the salmon and roast until the salmon is opaque throughout, 10 to 12 minutes.
In a large bowl, whisk together the yogurt, lemon juice, remaining dill, remaining 2 tablespoon oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Add the celery, cucumber, and cooled barley and toss to combine.
Flake the salmon into large pieces. Divide the arugula among bowls, top with the barley mixture, then the salmon.

Share Herb Roasted Salmon and Barley Salad