Pan Roasted Salmon with Greened up Freekeh

Here in Australia, as the brilliant leaves begin to fall and a crisp chill enters the air, autumn ushers in a new season of flavours ripe for nourishing our bodies and souls. This time of transition provides the perfect opportunity to adapt our eating habits to align with nature's rhythms, fortifying us with the warmth and nutrients we need to thrive during the cooler days.

I have a wonderful new recipe for you today, even if it's not autumn where you are, as I know many of my friends are in the UK and USA, this new dish is transeasonal and can be eaten anytime of year!

At farmers markets and grocer's stalls, you'll find an array of antioxidant-rich produce like vibrant pumpkins, hearty pumpkin, ruby-red apples, and deep purple grapes. For optimum health, why not load up on these superstars that are packed with immune-supporting vitamins A and C to help fend off infection.

Celebrate good health with fibre-filled whole grains like freekeh, farro, and wild rice. These ancient grains add a delightfully nutty, chewy texture to salads, pilaffs, and grain bowls while providing long-lasting energy to power you through busy days.

Now is the ideal time for nourishing meals that satiate us at a deep level and stoke our inner digestion. Be sure to incorporate plenty of leafy greens like kale, chard, and collards into your diet. Their hearty textures stand up well to braising and sautéing, making them perfect accompaniments to roasted lean meats, eggs, and plant-based proteins.

When it comes to fruit, crisp apples, pears, pomegranates, and citrus are reigning supreme right now. Opt for these vitamin C-loaded fruits to strengthen your immune defences. For a cosy treat, bake a batch of pears or apples drizzled with honey, cinnamon, and a sprinkle of chopped nuts and serve with Greek Yoghurt or coconut yoghurt.

Research shows that the best diet for our health is an anti-inflammatory approach. As you build your meals, don't forget to incorporate plenty of healthy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish like salmon. These satiating fats provide long-lasting energy and help us absorb fat-soluble vitamins from our colourful produce. 

This is one of my favourite recipes to enjoy this season. Overall, itcombines nutrient-dense ingredients like salmon, freekeh, greens, and nuts in a way that allows their flavours to shine. The contrasting textures from the crispy salmon, chewy freekeh, and crunchy radishes and nuts also make it delicious to eat.

Why not make it and let me know what you think of it in the comments section below?

Pan Roasted Salmon with Greened up Freekeh

Serves 2


1 cup Freekeh
2 cups water or vegetable broth
½ cup pine nuts, toasted
2 salmon fillets
4 cups kale, stems removed and chopped
1 bunch fresh dill, chopped
1 cup radishes, thinly sliced
2 tbs dried cranberries
Salt and pepper to taste
Olive oil for frying

For the Green Dressing:

Handful of fresh mixed herbs like parsley, coriander, basil, dill
¼ cup olive oil
2 tablespoons lemon juice
1 tablespoon Dijon mustard
1 clove garlic, minced
1 teaspoon honey
Salt and pepper to taste


Rinse the Freekeh under cold water. In a medium saucepan, bring 2 cups of water or vegetable broth to a boil.

Add the rinsed Freekeh to the boiling water, reduce heat to low, cover, and simmer for 20-25 minutes or until tender. Drain any excess water and let it cool.

To prepare the Green Dressing, add all ingredients to a food processor to whisk together. Pour into a bowl and set aside in fridge.

Heat a frying pan over medium-high heat. Add the pine nuts and toast for 2-3 minutes, stirring frequently to make sure they don’t burn. Remove and set aside in a bowl. Season with a drizzle of olive oil and salt.

Pat the salmon fillets with dry a paper towel, then drizzle olive oil and massage salt and pepper on both sides.

Heat a tablespoon of olive oil in a pan over medium-high heat. Once hot, add the salmon fillets, skin side down. 

Press the salmon gently flat with a spatula to prevent it from curling. Cook for 4-5 minutes until the skin is crispy and golden. Flip the fillets and cook for another 3-4 minutes until cooked through. Remove from heat and set aside.

In a large mixing bowl, combine cooked Freekeh, chopped kale, dill, sliced radishes and dried cranberries. Pour the green dressing over the salad and toss until everything is well coated.

Divide the salad among serving plates and top each with a crispy pan-fried salmon fillet.

Drizzle any extra dressing and sprinkle roasted pine nuts over.

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