Fish of choice in our house is undoubtedly salmon. Not only does this little piece of protein taste delicious when cooked evenly and with a crispy skin, it is also rich in long-chain omega-3 fatty acids, which have been shown to promote health by reducing inflammation, lowering blood pressure and decreasing disease risk factors. Salmon also packs a punch in terms of nutrients including B vitamins, potassium and selenium which are all essential to good health. And I haven’t even got to the rice and veg yet. Brown rice, a whole grain, is a great source of vitamins and minerals and adds a decent whack of fibre to your meal. And the veg, well adding a mix of vegetables (this recipe has low salicylate ones) to your dinner is just always a fab idea!

Enjoy xx

Low Salicylate Crispy Salmon with Veggie Rice

Adapted from SeriousEats

Serves 4

Equipment

• Grater
• Peeler
• Cutting board and knife
• Measuring cups
• Measuring spoons
• Frypan
• Storage container

Ingredients

Crispy Salmon

4 skin-on salmon fillets

Salt for seasoning

2 tablespoons sunflower oil

Veggie Rice

1/2 green cabbage (shredded)

1 cup green beans (chopped)

2 carrots grated*

1/2 cup spring onion tops

Knob of butter

1 lemon (if tolerated)

Salt

Microwave brown rice

Fresh parsley

Method

Crispy Salmon

The salmon recipe we use is from SeriousEats. Kenji has perfected the art of the crispy skin, and whilst it does take a couple of goes to master, with the right technique (read his post for all the method info), you’re sure to end up with a salmon fillet worthy of any reputable restaurant. As well as providing lots of invaluable cooking tips, seriouseats also delves into the science behind cooking for those that are into that kind of thing (I know I am!).

Veggie Rice

1.) Pan fry green cabbage until softened (5 minutes)

2.) Add chopped green beans and grated carrot

3.) Fry for about 5 minutes or until beans have softened

4.) Add knob of butter and chopped spring onion tops

5.) Fry for a further minute

6.) Season with salt and a little lemon juice (omit lemon juice if you can’t tolerate any high salicylate foods)

7.) Cook rice according to package instruction

8.) Mix in microwave rice along with a sprinkle of fresh parsley

9.) Heap a spoonful of veggie rice mix onto middle of plate, top with crispy salmon and serve 

*Carrots are listed in the RPAH handbook as moderate in salicylates, something to be mindful of if you’re very sensitive or looking to limit your chemical load. Kęszycka et al. 2017 however list carrot as low, so I’ve included them here. Just be mindful when trying the recipe for the first time.