Salmon with Herbs, Cucumber Pickle and Egg

Prep Time 10 min
Cook Time 50 min
Ingredients 7
Difficulty Easy
Servings 1

Salmon, dill, eggs, and cucumber are fundamentals of the Scandinavian kitchen, and for good reason; not only do they provide superior nutrition, but their flavors can be combined in infinite ways. Here the cucumber is pickled, enlivening the mild poached salmon

Salmon with Herbs, Cucumber Pickle and Egg

Ingredients

Salt

1⁄3 cup rye berries or pearl barley

4 ounces salmon fillet

Mixed dried or fresh herbs, such as chives, dill, and parsley leaves

¼ seedless (English) cucumber, coarsely chopped

½  cup apple cider vinegar

Leaves from 4 sprigs fresh parsley

1 large egg, hard-boiled and halved

 

Method

  1. Bring a medium saucepan of salted water to a boil over high heat. Add the rye and reduce the heat to medium. Cook the rye until it is tender, 20 to 30 minutes. Drain in a sieve, rinse under cold running water, and let cool.
  2. Meanwhile, fill a skillet halfway with water and bring to the boil over medium heat. Add the salmon and place the herbs on top. Reduce the heat to low. Cover and simmer for 5 to 7 minutes, until the salmon is rosy pink when flaked in the center. Using a slotted spatula, transfer to paper towels to drain.
  3. While the salmon is cooking, bring the vinegar to a boil in a small saucepan. Put the cucumber in a small bowl, sprinkle with salt, and pour in the hot vinegar. Set aside for 5 minutes, then drain. Mix with the drained rye and parsley in a medium bowl.
  4. Place the salmon on a dinner plate, top with the cucumber mixture, and serve with the egg alongside.

 

Nutrition Information (per serve)

Energy (kJ) 2100 (500 Cal)
Protein (g) 36.0
Fat  – Total (g) 21.0
–  Saturated fat (g) 6.0
Carbohydrate – Total (g) 33.0
Fibre (g) 8.0
Sodium (mg) 266

 

Provider acknowledgement

Reprinted from The Nordic Way: Discover The World’s Most Perfect Carb-to-Protein Ratio for Preventing Weight Gain or Regain, and Lowering Your Risk of Disease by arrangement Pam Krauss Books, an imprint of Penguin Publishing Group, a division of Penguin Random House LLC. Copyright © 2017, Arne Astrup, Jennie Brand-Miller and Christian Bitz.

 

Disclaimer: The above recipe meets Diabetes NSW&ACT nutrient criteria. However, the opinions expressed in The Nordic Way do not necessarily reflect the views of Diabetes NSW & ACT.

 

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as needed. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for individualised advice.