One of my favourite benefits of nourishing my body with delicious, nutrient-dense wholefoods is the impact that food has on my mood (and I’m not talking about the joy that sweet treats can bring!).
Studies show that following a healthy diet, such as the Mediterranean diet, can lower the risk of depression compared to a standard Western diet.(1)
The JSHealth philosophy has always focused on incorporating diverse, plant-rich foods, quality proteins and nourishing fats in meals that are quick and simple to prepare.
The following recipe is exactly that. This is a dinner that combines two of my (all time) favourite mid-week meals – marinated salmon and fried rice. Enjoy tender, Omega-rich salmon fillets covered in a zingy and sweet soy marinade, atop a simple fried rice brimming with gut-loving leeks and wilted kale for a boost of antioxidants. It takes just 15 minutes from fridge to table and is so satisfying.
Time to cook: 15, Serves: 2
Ingredients:
- 2 salmon fillets
- 1 tbsp extra virgin olive oil
- 1 leek, sliced
- 2 garlic cloves, sliced
- 4 stalks kale, stems removed & leaves roughly torn
- 250g (8.8oz) pack microwave rice
- 1 spring onion, chopped, to serve
For the marinade:
- 3 tbsp tamari
- 1 tbsp sesame oil
- ½ tbsp Dijon mustard
- 2 tbsp sesame seed
- 1 tbsp honey
- 1 tsp finely grated ginger, optional
Method:
To make the marinade, combine all of the ingredients in a bowl and whisk until smooth.
If using the air-fryer, place the salmon in the basket with a piece of baking paper underneath. Pour half of the marinade over the top of the salmon. Air-fry for 8-10 minutes at 180 C or 395F or until cooked to your liking. Alternatively, cook the salmon in a non-stick fry pan.
Whilst the salmon is cooking, heat a fry-pan over a medium high heat. Heat the extra virgin olive oil and then add the sliced garlic to the pan. Fry for 1-2 minutes before adding in the sliced leek. Sauté for 3 minutes until softened. Add the torn kale and stir to combine. Then add a splash of water to the pan; this helps to steam and soften the kale. Once the kale has wilted add the microwave rice. Cook whilst stirring for 3-4 minutes.
Divide the kale rice between two serving bowls. Place the cooked salmon on top. Drizzle the remaining marinade over the top and garnish with chopped spring onion or your favourite chilli oil.
References
- The effect of a Mediterranean diet on the symptoms of depression in young males (the “AMMEND: A Mediterranean Diet in MEN with Depression” study): a randomized controlled trial. Bayes J, Schloss J, Sibbritt D. Am J Clin Nutr. (2022), Vol 116(2), pp. 572-580.