Omega 3 Super Salad


Omega 3 Super Salad

Ok, so the name of this salad might be overselling it, but a bit of poetic licence is surely allowed every now and then when naming recipes?  And this salad is full of omega 3 goodness in the form of avocados and salmon and I’m pretty sure watercress, ginger, and avocado are classified as “superfoods”, so the name isn’t too far from the truth!

Omega 3 Super Salad

This recipe originally came from a Waitrose Food Illustrated magazine, however over the years I’ve made some changes to both the contents and the dressing to improve it.  It really is a yummy meal, with the flakes of salmon combining so well with the creamy avocado, peppery watercress and crunchy cucumber and the red rice adding wonderful texture and great bite.  It’s basically a revamped rice bowl really.

Omega 3 Super Salad

The cucumber and watercress together with the zingy dressing makes this a really refreshing summery meal but don’t write this off as just a summer dish (yes, I know it’s now autumn in the UK!).  It’s a great lunch dish if you’re having guests as you can assemble the salad in advance (I’ve kept it for a couple of days in the fridge and it’s been just as good on day 3 as it was on day 1) with the exception of only adding the avocado at the last-minute to make sure your beautiful green fruit doesn’t turn into an uninviting green sludgy mess.  Any leftovers also make a perfect lunchbox filler.

Omega 3 Super Salad

You can buy ready cooked salmon to make life easier and turn this into a really quick meal to throw together.  The only thing that takes a bit of time/planning is cooking the rice as you really need to wait for it to cool down before adding it to the other ingredients to ensure everything stays fresh, vibrant and, in the case of the veggies, crunchy.

Omega 3 Super Salad

Other than that, as you’ll see from the recipe below, this salad really does require minimal effort and time at the stove but the results are pretty stunning!

Omega 3 Super Salad

This time last year:  Ottolenghi’s Mee Goreng
This time 2 years ago:  Chorizo Pizza & Sausage & Fennel Pasta Sauce

Omega 3 Super Salad

Serves 2
For the salad:

100g brown or red rice, cooked according to packet instructions and cooled
75g watercress, chopped into manageable pieces
1 avocado, peeled, stoned and cut into bite-size chunks
1/2 small cucumber, peeled and finely sliced into rounds
250g cooked salmon, flaked
Small handful coriander, chopped for garnish

For the dressing:

3 tablespoons rice vinegar
1 tablespoon sesame oil
1 tablespoon runny honey
1/2 tablespoon vegetable or other flavourless oil
Thumb-sized piece of ginger, peeled and finely grated

To make:
  1. Start by whisking all of the dressing ingredients together.  This can be done a day ahead and stored in the fridge until needed.
  2. Place all the salad ingredients except the coriander in a bowl and pour on the dressing.  Mix well, garnish with the coriander and serve.
In advance:

The salad can be assembled ahead of time (up to 2 days ahead) but don’t peel and chop the avocado until you’re ready to eat as it goes brown once exposed to the air.

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