La Différence

La Différence
A passion for food

Thursday, 9 October 2014

Quinoa & Mackerel Salad with Broccoli, Pineapple & Red Peppers




Quinoa is a welcome change from rice, pasta or other grains.  There's been quite a lot of research into it's health benefits...I'm not too sure I believe the claims that it's a super food..but it contains beneficial amino acids ...it is also slightly more calorific than rice but benefits from having more protein...great for vegetarians especially.

Here's a little article from the BBC's Jo Lewin who writes for the Good Food Magazine

An introduction to quinoa

Quinoa, pronounced ‘keen-wa’ is a great wheat-free alternative to starchy grains. There are two types: red and creamy white. Both types are slightly bitter when cooked and open up to release little white curls (like a tail) as they soften.
Grown in South America (Peru, Chile and Bolivia) for thousands of years, quinoa formed the staple diet of the Incas and their descendants. In recent years, foodies in the UK and the US have heralded it as a superior alternative to bulgur wheat, couscous and rice. Though it often occupies a similar role to these grains in dishes, quinoa is actually in the same family as beets, chard and spinach.



Nutritional highlights...Herby quinoa, feta & pomegranate salad

The UN named 2013 ‘International Quinoa Year’ in recognition of the crop’s high nutrient content. With twice the protein content of rice or barley, quinoa is also a very good source of calcium, magnesium and manganese. It also possesses good levels of several B vitamins, vitamin E and dietary fibre.
Cooked quinoa seeds become fluffy and creamy, yet maintains a slight crunch. It has a delicate and subtly nutty flavor, versatile for breakfast (as a cereal), lunch (as a salad) or dinner (as a side).

My recipe uses Smoked Mackerel but you could use, salmon, tuna or chicken or if you're a vegetarian leave these out ...you could substitute with some toasted cashew nuts...they would be just perfect.

The recipe:- to serve 4 portions
4 small smoked Mackerel Fillets ( mine were peppered)  skin removed & flaked
120 gms/ 4 oz Quinoa cooked as per packet instructions 
1 small head of broccoli, cut into small florettes and blanched
1 red onion finely chopped
1 red pepper diced
16 radishes sliced
½ small pineapple cut into chunks
4 spring onions sliced...including the green part
small bunch of parsley chopped
the zest & juice of 1 lemon
2 tsps toasted sesame oil
1 tbsp light Olive Oil
2 tsps Horseradish sauce or 1 tsp prepared Wasabi paste
Salt & pepper to taste 
Method
In a jug mix together the sesame oil, zest & juice of the lemon, the olive oil and  Horseradish sauce 
Check for seasoning, add salt & lots of pepper to taste
Place everything else in a large bowl, pour over the dressing, carefully bring everything together
Serve   

   





 

2 comments:

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I love sharing my recipes with you all...please feel free to comment ..it's great to get some feedback ♥