Pan Seared Sumac Salmon With Freekeh & Broccoli Tabbouleh

After having been dealing with a family tragedy recently I have had some down time, soul-searching so to speak. After such deep loss and sadness we tend to question our purpose and way of life. It is important to find the positives even when faced with such difficult times. There is always something to be grateful for even if it is just the air that we breathe and the roof over our heads.

Someone very dear to me said remember to stop and enjoy life because it can all be taken away from you in an instance. We can all get caught up in working and providing for ourselves and our families and wanting to buy the latest and the best, it human nature. But it is when you are faced with such tragedies do we stop and think why? and for what? At the end of it all we only leave behind the memories so make them count and plentiful.

I know this has nothing to do with Salmon.. well yes it does actually indirectly because looking after ourselves and nourishing our bodies with healthy nutritious food can help in the prevention of illness and diseases more than you realise. Provide your body with good food  and can only hope that we are never faced with the pain and suffering of the sick.

Live Well. Eat Well. Love Well

Caz  ♥

Pan Seared Sumac Salmon with Freekeh & Broccoli Tabbouleh

  • Servings: 4
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Ingredients

4  fresh salmon fillets skin off

1/2 cup uncooked freekeh rinsed

1 broccoli head cut into florets

1/2 bunch fresh asparagus finely chopped

1/2 small red capsicum diced

3 green onions finely sliced

400g tin chickpeas drained

200g grape tomatoes sliced

1 cup fresh flat leaf parsley finely chopped

1 sliced chilli optional

1/2 cup pistachio nuts roughly chopped

Lemon Sumac Dressing:

1/2 cup olive oil

1/2 cup fresh lemon juice

1 garlic clove crushed

2 tsp sumac

1 tsp salt

cracked pepper

Directions

  1. Place all the dressing ingredients in a jar and shake. Set aside
  2. Place salmon in a dish and Add 4 tablespoons of the sumac lemon dressing to the salmon. Place in the fridge to marinade till needed.
  3. Bring 2 cups of water to the boil in a small saucepan
  4. Once boiling add freekeh and cook with lid on for 25 mins. Drain and cool
  5. Place broccoli, asparagus, capsicum, onion, tomatoes, chickpeas, parsley, chilli and pistachios in a large bowl with the freekeh. Mix to combine
  6. Add the rest of the dressing and mix well
  7. Heat a medium pan or grill pan to high heat. Place salmon fillets in pan and cooked for 3-4 mins and each side.
  8. Serve with Freekeh & Broccoli Tabbouleh and extra lemon if desired.

Notes- you can easily substitute salmon or white fish

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Have you heard of Freekeh?

Have you heard of Freekeh? Well apart from being around for thousands of years this ancient grain has become quite popular over recent times for its high nutritional value earning it a place as a ‘Superfood’. Freekeh is 100% wholegrain so does contain gluten as it is a wheat, it has a similar taste and texture to rice. It is great in soups, pilafs, stirfries etc. wherever you would normally use rice you can replace with Freekeh.

freekah

Why Freekeh? It is high in protein and iron much like the ever popular Quinoa  making it very popular amongst vegetarians and plant-based foodies. It is very low in fat practically none and  very high in fibre which unless you are eating nothing but vegetables we all could do with more in our diet. 

freekah-pack
I use this brand easily found in supermarkets

How to Cook? 1 cup cracked Freekeh = 1 1/2 cup of water usually  

*For this ratio = Bring  water with freekeh up to the boil,  I like to use a teaspoon of Himalayan pink salt and a few teaspoons of olive oil  in the water like you would when cooking  pasta (or regular salt if you prefer) With the lid on simmer for 15-20mins until water is absorbed and Freekeh is soft.

 

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Freekeh with Feta, Roast Tomatoes and Herbs

  • Servings: 4
  • Difficulty: easy
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credit:  This recipe was sourced from iquitsugar.com

Ingredients

  • 200 g cracked freekeh.
  • extra virgin olive oil, for drizzling.
  • 1 teaspoon  sea salt, plus extra for seasoning.
  • 3 tablespoons olive oil.
  • 175 g mixed cherry tomatoes.
  • 1/4 teaspoon ground cumin.
  • 1/4 teaspoon smoked paprika.
  • freshly ground black pepper.
  • 1 large onion, halved and thinly sliced.
  • 1 red capsicum (pepper), chopped.
  • 1 tablespoon tomato paste (concentrated puree).
  • 150 g greens such as silverbeet, spring greens, beetroot greens, baby spinach or kale, cabbage thinly sliced.
  • finely grated zest of 1/2 lemon.
  • 2 handfuls mint leaves, chopped.
  • 1 handful parsley or coriander (cilantro) leaves, chopped.
  • 200 g feta cheese, cut into cubes.

Directions

    1. Preheat the oven to 200°C
    2. Put the freekeh in a saucepan and cover with 4 cups water. Add the salt and 3 teaspoons of the olive oil and bring to the boil, then reduce the heat to low, cover and cook for 25-30 minutes or until the grains are tender. Most of the water should be absorbed by this time, but drain off any excess. Set aside in a sieve set over a bowl so the grains dry out a little and drain completely.
    3. While the freekeh is cooking, put the tomatoes in a ovenproof dish, sprinkle with the cumin and paprika, generously season with sea salt and black pepper, and drizzle with another 3 teaspoons of the olive oil. Toss to coat the tomatoes in the spices and oil, then roast for about 10 minutes or until the skins have burst and the tomatoes are just tender. Set aside.
     
  1. Meanwhile, warm the remaining 30mL olive oil in a frying pan over medium-low heat and add the onion and capsicum. Gently cook for about 15 minutes or until the onion is golden brown and soft. Stir in the tomato paste and cayenne pepper, and cook for a couple of minutes until you can smell the tomato paste starting to caramelise. Add the greens and a splash of water and toss so all the ingredients are well combined. Reduce the heat to low, cover (use a baking tray if your pan doesn’t have a lid) and cook until the greens are just tender.
  2. To assemble, combine the freekeh with the onion and greens mixture, and lemon zest and most of the herbs. Tip out onto a serving platter and check for seasoning, adding more salt and pepper if necessary. Gently fold in the feta, then arrange the tomatoes on top and spoon on any tomato juice left in the roasting tin. Drizzle with extra virgin olive oil and sprinkle over the remaining herbs to serve.

 

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