Salmon has always made me smile.
Not because I love it (although I do) but because it reminds me of my childhood friend Nicky. When we were about eight, she saw the word written down. Try as she might, she just couldn’t forget that silent ‘l’ lurking away there in the middle. For years afterwards, she called it ‘sallom’ – and it amused us so much, that’s what it came to be called in my house too.
Having said that, please don’t imagine we were dining on sides of salmon on a regular basis, sliding the fish kettle into our tiny oven and carefully covering the cooked fillets in wafer thin slices of cucumber. I was probably 24 before I had salmon that wasn’t in a tin.
These days it’s so affordable, I hadn’t had the tinned version for years. But I’ve rediscovered it and it’s great. All the valuable Omega 3 is still there, with its brain-boosting fatty acids. It will keep virtually forever in the cupboard and is basically an instant meal.
Throwing in the tinned beans adds extra protein and fibre. Bits and bobs of veg and flavour and you’ve got a fuss-free and tasty lunch. This recipe makes two portions, so I tend to eat one and pop the second in the fridge for the next day (it tastes better then too).
Winter Omega 3 Salad
This is a fantastic ‘storecupboard’ salad. Although it serves two, I tend to make it just for me and refrigerate half. It keeps well in the fridge for up to two days and I think tastes even better the next day!
Serves 2 • Ready in 10 mins
100g (3½oz) green beans, fresh or frozen (24 cals)
½ red onion, peeled and cut into half rings (27 cals)
1 tbsp extra virgin olive oil (99 cals)
juice of 1 lemon (4 cals)
1 × 200g (7oz) can salmon (310 cals)
1 × 400g (14oz) can mixed beans, rinsed and drained (204 cals)
2 fresh tomatoes, roughly chopped (28 cals)
salt and freshly ground black pepper
• Heat a small pan of water until boiling. Add the green beans and simmer for 3–4 minutes (fresh) or 5–6 minutes (frozen). Drain and leave to cool.
• Place the sliced onion in a small microwaveable bowl. Add the olive oil and lemon juice. Cover the bowl with clingfilm (plastic wrap) and microwave on high for 2 minutes. Leave to rest, covered, for a further 2 minutes.
• In a larger bowl, mix together the salmon, mixed beans, green beans and tomatoes. Pour the softened onion, oil and lemon juice over and combine. Season with salt and pepper. This can be served immediately or refrigerated in individual portions.