Mexican spiced salmon

Here’s one of my fave ways to use my Mexican-style spice rub. It’s great for giving salmon a really different taste, and it stops my family from complaining about having to eat it too often!

The rub also works equally well on any other fish though, or chicken, turkey, tofu, and halloumi - it’s super versatile. It’s a handy blend to have in your cupboard for a quick flavour boost and a good one for summer too as it’s great for seasoning BBQ food.

But before we get to recipes, here’s a few reasons why salmon may be so good for us:

It is high in healthy fats, such as omega-3s, EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid), which are understood to be:

• anti-inflammatory and essential for maintaining overall health. Chronic inflammation is linked to various health conditions, including heart disease, arthritis, and autoimmune disorders. Omega-3s may also support immune function by enhancing the activity of immune cells.

• vital for brain function and development. Omega 3 is a key component of cell membranes in the brain and helps support cognitive function, memory, and overall mental health. Some studies suggest that omega-3s may also reduce the risk of age-related cognitive decline and Alzheimer's disease. They also play a role in neurotransmitter production, the chemicals that send signals in our brain, such as serotonin, dopamine, and adrenalin, which regulate mood.

• important for heart health and may reduce the risk of heart disease. They can help lower triglycerides, reduce blood pressure, prevent plaque buildup in arteries, and decrease the risk of abnormal heart rhythms.

• helpful for joint pain and stiffness as they may decrease inflammation and improve overall joint function.

• helpful for maintaining the integrity and barrier function of the skin. Omega 3s can help reduce inflammation associated with skin conditions like acne, eczema, and psoriasis and may also promote wound healing.

Oily fish such as salmon, mackerel, sardines, and herring contain the highest levels of omega-3 fatty acids, and the NHS recommends eating at least one portion of them a week, plus a portion of non-oily fish. There are also vegan sources of omega-3s, including flaxseed, chia seeds, hemp seeds, and walnuts, but they may be less bioavailable as they are in the form of alpha-linolenic acid (ALA) which needs to then be converted to EPA and DHA.

ingredients

Serves 4

• 500g salmon fillet

• 1 tbsp Mexican-style spice rub

• A handful of spring onions or cherry tomatoes

• 1-2tsp extra virgin olive oil

• A good pinch of sea salt

• 1 lemon

Mexican-style spice rub (mix all the ingredients together)

Fills a 15cl IKEA Rajtan spice jar

• 1/2 cup chili powder

• 1/4 cup Hungarian sweet paprika

• 1 tablespoon ground cumin

• 2 teaspoons dried oregano

• 1 1/2 teaspoons garlic powder

• 1 teaspoon onion powder (available widely online if you can get it at the supermarket)

• 1 teaspoon ground dried chipotle chile pepper

• 1 teaspoon sea salt

Method

• Preheat the oven to 180°C.

• Place the salmon on a baking tray lined with parchment.

• Rub ½-1tbsp of the spice mix all over the salmon.

• Put the vegetables in the tray around the fish.

• Drizzle everything with olive oil and add a pinch of salt.

• Place in the oven for 20-25 min and serve with a green salad, roasted potatoes, and a squeeze of lemon.

teriyaki Salmon with noodles

I've been meaning to write up this recipe for ages, as it’s such a staple in our house. It's a great dish popular with kids and adults alike, as everyone can pick and choose the bits they want and leave out things they don’t. It's great for fussy eaters!

I’ve made the recipe as straightforward as possible, so it doesn’t take long to prep. There’s lots of flavour, protein, fibre (veggies), and the salmon is full of healthy omega-3 fats in the form of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Omega-3 fats:

• They are anti-inflammatory and essential for maintaining overall health. Chronic inflammation is linked to various health conditions, including heart disease, arthritis, and autoimmune disorders. Omega-3s may also support immune function by enhancing the activity of immune cells.

• Vital for brain function and development. They are a key component of cell membranes in the brain and help support cognitive function, memory, and overall mental health. Some studies suggest that omega-3s may also reduce the risk of age-related cognitive decline and Alzheimer's disease. They also play a role in neurotransmitter production, the chemicals that send signals in our brain, such as serotonin, dopamine, and adrenalin, which regulate mood.

• Support heart health by reducing the risk of heart disease. They can help lower triglycerides, reduce blood pressure, prevent plaque buildup in arteries, and decrease the risk of abnormal heart rhythms.

• Reduce joint pain and stiffness by helping to decrease inflammation and may improve overall joint function, particularly in those with rheumatoid arthritis and other inflammatory conditions.

• Maintain the integrity and barrier function of the skin. Omega 3s can help reduce inflammation associated with skin conditions like acne, eczema, and psoriasis and may also promote wound healing.

Oily fish such as salmon, mackerel, sardines, and herring contain the highest levels of omega-3 fatty acids, and the NHS recommends eating at least one portion of them a week, plus a portion of non-oily fish. There are also vegan sources of omega-3s, including flaxseed, chia seeds, hemp seeds, and walnuts, but they are in the less bioavailable form of alpha-linolenic acid (ALA).

Ingredients

Serves 4

Marinade

• ¾ tbsp sesame oil

• 6 tbsp soy sauce

• 1 tbsp rice wine vinegar

• ¾ tbsp mirin or runny honey

• 4 salmon fillets, skin on

• 300g medium fine noodles (I like wholewheat or buckwheat)

• 2 garlic cloves, finely chopped or grated

• 1 thumb of fresh ginger, finely grated

• 1/3 cucumber, chopped in fine sticks

• 6 radishes, chopped finely

• 150g tenderstem broccoli

• 200g baby corn

• 90g baby pak choi

• 1-2 tbsp rice or white wine vinegar

• Optional: toasted sesame seeds or finely chopped spring onion

Method

• Mix the marinade ingredients in a large dish large enough to hold the salmon in one layer, skin side up.

• Preheat the oven to 180ºc.

• Place the salmon in the dish and rotate to cover all sides in marinade. Set aside for 10-30 mins (max 45 minutes).

• Place a sheet of parchment on a baking tray and spread out the salmon skin side down, allowing the excess marinade to drip back into the dish.

• Put the salmon in the oven for 12 minutes.

• Put the cucumber and radishes in a small bowl and pour over the vinegar

• Boil a kettle so you have water to steam the veggies and cook the noodles.

• After the salmon has been cooking for 5 minutes, steam the vegetables for 5-6 minutes until tender.

• Cook the noodles in boiling water per the instructions (usually 5 minutes, but 2 if fresh).

• Drain the noodles and rinse them in cold water to prevent sticking.

• Warm your bowls in the oven for a few minutes.

• Add the remaining marinade, plus 200ml of water, to the same pan you used for the noodles, heat quickly, and simmer for 3-4 minutes, then add the noodles, stirring well to coat.

• Divide the noodles, steamed veggies, and salmon into bowls, along with a bundle of cucumber sticks and radish slices (drain off excess vinegar first).

• Optional: top with toasted sesame seeds or spring onion.

Tip

• You can use any combo of steamed veg that you like; choose three different types eg. carrots, mangetout, sugar snap peas, kale, green beans, courgettes, cavolo nero,

• I prefer to steam the veggies, as they give the dish a fresher crunch than fried, but you can fry them in sesame oil if you prefer.

• I sued buckwheat noodles, but switch or standard egg noodles or any kind of rice that you like - sticky, white, or brown.

Salmon & soba noodle salad

ingredients

Serves 4-6 as a main

• 4 salmon fillets

• 250g buckwheat & wholewheat soba noodles

• 120g frozen shelled edamame beans

• ¼ small Chinese leaf, chopped finely

• 1 lg carrot, grated

• 150g sweetheart cabbage, chopped finely

• 2-3 spring onions, chopped finely

• 1 red chilli, finely chopped (optional)

Dressing

• 4 tbsp sesame oil

• 6 tbsp soy sauce

• 1 tbsp unsweetened peanut butter

• 1 tbsp mirin

• 1 small garlic clove, grated

• Juice 1 lime

Method

• Preheat the oven to 180°C

• Mix all the dressing ingredients together by shaking vigorously in a jar or whisking with a fork in a bowl.

• Line a baking tray with parchment and place the salmon fillets on it leaving a few cm space in between each one. Drizzle lightly with olive oil and season.

• Roast in the oven for 12-14 minutes until just cooked through. Set aside to cool.

• While the salmon is in the oven, boil a kettle full of water and add to a large saucepan. Put in the noodles and simmer for 5 minutes, or as per packet instructions.

• Steam the edamame over the noodles for 3-5 minutes, or until just defrosted.

• Chop and grate all the veggies.

• Drain the noodles and then cool quickly by running under the cold tap, drain thoroughly. Do the same with the edamame so they stop cooking, or put them straight in a bowl of iced water, but drain thoroughly afterwards.

• Once the noodles are drained well, put them back in the dry pan and add about half the dressing, mix well.

• Remove the skin from the salmon and break up gently into large flakes with a fork.

• Get a large serving plate and layer the salad: start with a layer of noodles, then veggies and salmon, drizzle with 1-2 tablespoons of dressing, repeat.

• Sprinkle with spring onion and red chilli, if using, to serve.

BBQ salmon with lemon & dill yoghurt dressing

We all love a BBQ don't we? There's nothing better than eating outside on the sunny day, drinking a few beers. One fine day last week I bought a side of salmon, Greek yoghurt, dill, some salad and set about making one of the tastiest and best looking BBQ dinners ever! Nothing too complicated, but it was just a really nice combo.

Salmon works really well on the grill as it's quite a firm, oily fish, so it stays together rather than flaking like cod. Make sure you get a piece with the skin still on. We had it with a yoghurt, dill, lemon and cucumber dressing; caprese salad and some fresh green leaves.

Serves 4

BBQ Salmon

Ingredients

• 500g half side salmon
• Bunch parsley
• 2 lemons / zest one of them

Cucumber & lemon yoghurt

• 5 tbsp Greek yoghurt
• 1/2 cucumber
• 1 tablespoon chopped dill
• Olive oil

Method

• Turn the salmon skin side up and make about 3 or 4 diagonal slashes across it.
• Push in a mixture of chopped parsley, lemon zest and some small thin slices of lemon; rub lightly with olive oil on both sides and set to one side while the BBQ coals go white and ready for cooking.
• Peel the cucumber; chop in half and take the watery seeds out of the middle. Grate the rest of the cucumber and put in a sieve for the water to drain out for around 10 minutes.
• Sprinkle with a little salt to help this process along, give it a squeeze with your hands from time to time. Dehydrating the cucumber in this way will make the dressing less watery and more flavoursome.  
• Place the fish on the grill skin side down and cook for around 4/5 minutes depending on how hot your grill is. It is a little hard to be precise with timings as BBQs are a bit of a law unto themselves! They're all so different. 
• Gently turn over the fish with a metal spatula and allow to cook for a further 4/5 minutes. Lift the skin and take a peak inside the flesh to check it is cooked. 

Lemon & cucumber dressing

• Mix together the yoghurt, fully squeezed out cucumber, juice of one lemon, plus zest to taste and season.
• Spinkle in some chopped dill, again, to taste and there you have a super fresh dressing for the salmon which lifts the whole dish.