Bone Booster: Baked Salmon Pearl Couscous
by Tenille Hoogland
For these cold and dark months when we lack sunlight, your body needs plenty of Vitamin D for bone health and Vitamin C to support the immune system and for antioxidant properties. This recipe provides both. Red peppers are high in Vitamin C and onion and kale are high in antioxidants. Add salmon and you have a rich food source of Vitamin D. Plus it only takes one dish to make, 20 minutes to prepare plus baking time (25 minutes) and tastes delicious.
1 small/medium onion, chopped
2 cloves garlic minced
1 small red pepper, chopped
2 cups shredded kale, stems removed
1.5 cups zucchini, chopped
1 medium tomato, chopped
1 cup dry pearl (Israeli) couscous
½ cup olives (optional)
½ cup feta, crumbled
½ tsp red chile flakes
Pinch of paprika
Fresh pepper (to taste)
1 cup soup stock or water
½ lemon, squeezed
1 tbsp olive oil
2 salmon steaks seasoned with salt and pepper
1. Preheat oven to 400 C.
2. Chop onion, red pepper, zucchini and tomato into small, similar sized pieces. Shred the kale and finely dice the garlic. Mix together with the couscous in a square baking pan (20 cm x 20 cm).
3. Warm the stock and add spices, lemon juice and oil. Mix.
4. Combine all ingredients except the feta in the baking pan. Cover the mixture with crumbled feta. (Note: You can make this dish without salmon. Simply omit salmon, cover and bake for the same duration)
5. Place the seasoned salmon steaks on top of the couscous. Add one slice of lemon on top and cover pan tightly with tin foil.
6. Bake for 25 minutes. Fluff the couscous with a fork before serving.
Nutrients Per Serving (without salmon)
Fibre 3 g
Fat 11 g
Sodium 571 mg
Potassium 160 mg
Protein 9 g
Nutrients Per Serving (with 2 salmon steaks)
Fibre 2 g
Fat 15 g
Sodium 641 mg
Potassium 280 mg
Protein 32 g
Tenille Hoogland is a former pro triathlete and two-time Ironman 70.3 Champion. She is a health and wellness coach at triwholehealth.com