Grilled Salmon and Pearl Barley Salad

After a dish that ticks all the boxes for a healthy heart? This “hearty” salad is for you! Not only packed with heart-healthy fats from salmon, extra virgin olive oil and hazelnuts, this recipe is also rich in soluble fibre thanks to the barley, lentils and chickpeas. Soluble fibre is great for binding to cholesterol and excreting it from the body, a true star nutrient for keeping your heart health in check.

Serves 4

Ingredients: 

  • 4x salmon fillets

  • ¾ cup pearl barley (uncooked)

  • 1 large sweet potato (skin on), cut into bite size cubes 

  • 1 bunch of kale, stemmed and coarsely shred 

  • 2 Tbsp extra virgin olive oil (plus extra for dressing)

  • 2 tsp ground sumac 

  • 1x 400g can lentils, rinsed

  • 1x 400g can chickpeas, rinsed

  • 1 lemon juiced

  • Handful of fresh mint 

  • 3 Tbsp hazelnuts, chopped

  • ⅓ cup feta

  • Salt and pepper 

For the pickle:

  • 1 small red onion, thinly sliced

  • 2 Tbsp red wine vinegar

  • 2 Tbsp honey or maple syrup




Method:

  1. Pickle the thinly sliced onion by combining with vinegar, honey/maple syrup and warm water in a jar. Leave for 30 minutes or until softened.

  2. Preheat the oven to 190°C.

  3. Drizzle 1 tablespoon oil on sweet potato and season with sumac, salt and pepper. Roast for 30-45 minutes until golden.

  4. Cook the pearl barley according to packet instructions Drain excess water and set aside to cool.

  5. Place kale in a large bowl with 1 tablespoon of oil, salt and pepper (to taste). Massage the kale until it turns bright green.

  6. Pan fry salmon until cooked.

  7. Add all the salad ingredients in a bowl and top with mint, chopped hazelnuts and feta. 

  8. Drizzle with a little extra oil and a squeeze of lemon.

RecipesMichelle Theodosi