, How to Video, Step by step
Hot-smoked salmon, egg, and radish salad
A fresh, summery salad, big on flavor.
Method
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Step 1
Prepare the potatoes – cut in half, place in large pan of lightly salted water and bring to the boil. Simmer until tender, for approximately 10 minutes, then drain and put to one side.
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Step 2
Prepare the eggs - using a spoon, gently place the eggs into a saucepan of boiling water and simmer for 9 minutes. To cool the eggs quickly and give a slightly softer yolk, run the boiled eggs under cold water.
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Step 3
Cut the radishes into quarters and finely slice the spring onions. Put to one side.
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Step 4
To create – using half of the ingredients, divide the little gem lettuce between 4 salad bowls, then place the potatoes, radishes, spring onions and flakes of salmon over the top of each. Repeat to create another layer.
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Step 5
Peel the boiled eggs and cut them into quarters. Arrange 4 pieces of egg on top of each salad.
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Step 6
Pour a little olive oil over the top of each salad and season with salt and pepper.
Nutrition
- Mark’s delicious salad is based on salmon and eggs, both of which are among the few dietary sources of two important nutrients – omega-3 fats and vitamin D.
- Omega-3 fatty acids are essential for maintaining normal blood pressure, brain function, and vision, so we require a regular dietary supply.
- Most people know that D, which we also make in the skin, is essential for healthy bones – it helps the body absorb and make use of calcium.
- However, research has shown that adequate vitamin D is also important for the immune system and fighting infections and probably involved in protecting against the risk of chronic diseases, including certain cancers, heart disease, diabetes.
- Vitamin D can be stored in the liver, which is why it is dangerous to consume too much as supplements. Therefore, eating eggs and oily fish like salmon will help top up your supplies.
- It’s recommended that a healthy diet should contain at least two portions of fish a week (a portion is about 140g), including at least one portion of oily fish.
- Eggs have been given a clean bill of health on all fronts. The cholesterol in eggs is not a problem for most of us, it’s the saturated fats, in foods such as fatty meats, pastries, and creamy desserts, that are more likely raise blood cholesterol levels.
- Always look for eggs with the lion stamp – this means that they are British and come from hens that have been vaccinated against salmonella.
- A portion of this lovely salad would also provide about one of your 5 A Day.
DR JULIET GRAY, NUTRITIONIST
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