Warm salmon and spinach salad
Extra virgin olive oil, high in mono-saturated fats (good fats) is a key feature of the Mediterranean diet. Over the centuries scientists have linked the Mediterranean’s diet choices to reduced heart disease, but now, studies have shown that it is also good for your brain.
A recent study by the Bari University (Italy) has related diets, rich in monounsaturated fats, (present in extra virgin olive oil in the form of oleic acid) with reduced incidences of cognitive loss (memory loss) in later life.
It is no wonder Mediterranean diets are so healthy – they use extra virgin olive oil as a key ingredient in baking, roasting and dressings. Adding a drizzle of extra virgin olive oil over ingredients such as meat, fish and vegetables not only adds flavour but also gives your meal the final nutritious touch.
To get started on a healthy Mediterranean diet, why not try a warm Salmon and Spinach Salad? Low in fat and full of nutrients it can be enjoyed as a light dinner or for lunch.
WARM SALMON AND SPINACH SALAD
Beautiful warm simple salad of pan fried salmon tossed with lightly wilted spinach and finished with toasted pine nuts
Serves 4
4 tbsp extra virgin olive oil
salt and freshly ground black pepper
350g/12oz salmon fillet
450g/1lb fresh spinach, washed
2 tbsp toasted pine nuts
Extra virgin olive oil for drizzling
Heat 2 tbsp extra virgin olive oil in a pan and fry seasoned salmon fillet skin side down to begin. Watch carefully and when the fish has cooked up to almost halfway up the side edge, turn over and cook the other side for around 2 minutes, depending on thickness. This ensures perfectly cooked, moist fish. Remove from pan and keep warm.
Add remaining oil to another pan and add spinach. Lightly wilt, then season and add toasted pine nuts. Place in a large shallow bowl. Peel the skin away from the salmon fillet and break the flesh into large chunks. Add to spinach and gently toss. Drizzle with extra virgin olive oil.