Salmon, kale, and quinoa bowls with lemony tahini dressing

Recipe by Clinical Nutritionist Rosie Eyre (Adv.Dip.Nut).

Serves 2 people | Takes 30 mins

Salmon provides vitamin D and omega-3 fats. These are vital for calcium absorption and protecting against bone loss.

Quinoa adds plant-based protein and magnesium. This supports the mineralisation process that keeps bones strong.

Calcium and vitamin K are also essential for maintaining bone density. This is delivered by the:

• Kale
• Sesame seeds
• Parsley
• Tahini

A squeeze of lemon brightens the flavour. It also boosts calcium absorption and collagen formation through its vitamin C content.

Ingredients

• 2 salmon fillets (120–150g each)
• ½ cup quinoa, rinsed
• 1½ cups water or broth
• 2 cups Tuscan kale, stems removed, roughly chopped
• ¼ cup currants or sultanas
• ¼ cup parsley, finely chopped (or pre-bought)
• 2 tbsp sesame seeds (optional to toast before adding to quinoa)
• 1 tbsp olive oil
• Sea salt and black pepper

Tahini Dressing:

• 2 tbsp tahini
• 2 tbsp lemon juice
• 1 small garlic clove, minced
• 1–2 tbsp warm water (to thin)
• ½ tsp sugar
• Pinch of sea salt

Method

1. Prep all the ingredients, so they are ready to go.
2. In a medium saucepan, add quinoa and water/broth. Bring to boil, reduce heat, cover, and simmer 15 minutes until fluffy.
3. In last 5 minutes of quinoa cooking, add chopped kale leaves to quinoa, stir through and place lid back on for the finally 5 minutes. Once cooked, take lid off and allow to slightly cool.
4. Whilst quinoa is cooking; in a large frying pan, heat a good splash of olive oil. Season salmon with salt and pepper, then pan-sear 3–4 minutes per side until cooked through.