Home Smoked Salmon Oat Salad & Zesty Salsa Recipe
Created by celeb chef Stefan Gates. This delicious dish is low in saturated fat and is a surprisingly good way of cooking salmon – especially great for BBQs
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Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.
Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.
On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.
Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.
On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.
Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.
All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.
A small amount of salt is needed in your diet but too much can raise your blood pressure, which increases risk of health problems such as heart disease and stroke. Adults shouldn’t eat more than about 1 teaspoon (6g) per day – and that includes salt already in the foods you eat, not just the salt you add, so check nutrition labels on food packs.
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- First, make the salsa. Finely chop the green tops of the spring onions, reserving the white parts for later. Mix in a third of the tomatoes, the avocado, ½ the chilli, finely diced, and lime zest. Season and set aside to marinate.
- To hot smoke your salmon, take an old biscuit or chocolate tin, or a wok and make a little grill to sit inside it using chicken wire or a metal trivet. Scatter the wood chips on the bottom with 1 tbsp water and the remaining chilli, cut into chunks. Brush the salmon with a little of the rapeseed oil and place on the rack. Cover with the lid. Cook on a BBQ or on your hob (if inside open your windows and put on your extractor fan) for 8-10 minutes or until just cooked throughout. Set aside and keep warm.
- For the oatmeal, heat the remaining rapeseed oil in a frying pan and fry the sliced whites of the spring onions for 1-2 minutes. Add the oatmeal and cook for 3-4 minutes, stirring until golden and toasted. Turn off the heat and stir in 150ml water and the lime juice. Fluff it up with a fork and stir in the remaining tomatoes.
- Serve the salmon fillets on a bed of the oatmeal with the salsa.
- A brilliant way to use old chocolate or biscuits tins. If you don’t have one knocking around, you can also cook this really easily in a wok with a lid.
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