HEMP CRUSTED SALMON with thyme roasted veg & chimichurri sauce

hemp seeds are a healthy and versatile cooking ingredient
  • If healthy recipes are your thing this one ticks all the boxes. Salmon and hemp seed provide a good hit of protein and omegas and the herbs in the chimichurri sauce provide a mix of nourishing vitamins, minerals, terpenes and flavonoids.

If there is one thing most of us don’t get enough of in our diets, its omega 3. In this recipe we combine salmon, one of the best animal sources of omega 3, with hemp seed, one of the best plant-based sources of omega 3.

Omega 3 benefits

Most of us know that omega 3 is good for us. But do you know why?

Basically, every cell in our body contains essential fatty acids. If we don’t get enough of the right type of fats, the body cannot function properly and things start to go wrong.

To find out more about omega 3s read our blog 4 scientifically proven omega 3 benefits.

Recipes with hemp hearts

Hemp hearts are the inner core of hemp seeds. They are rich in high quality protein and essential fatty acids. They also contain potassium, calcium, zinc, iron, phosphorus and vitamin E.

Hemp hearts are not yet mainstream in Australia as they were only legalised for human consumption in 2017.

With a lovely, mild flavour it is only a matter of time before these tiny nutritional powerhouses are a staple ingredient in every Australian’s pantry.

Chimichurri Sauce

Also known as Argentinian Pesto, chimichurri is a fabulous green sauce made mainly from herbs, garlic, lemon juice.

Herbs have been used for centuries for flavour, medicine and as a preservative.

Herbs contain a range compounds (including terpenes and flavonoids) that have important health benefits. For more information, read our blog 5 ways terpenes can optimise your health. 

HEMP CRUSTED SALMON with thyme roasted veg & chimichurri sauce

a recipe by Chione Sofianidis

Chione is a Sydney based student of clinical nutrition. She is passionate about creating healthy, simple versions of Australian family favourites. Follow Chione on instagram @healthwithchi.

Chi presents her hemp crusted salmon recipe

Hemp crusted salmon:

Brush the salmon fillet with lemon and olive oil, then coat in a mix of hemp seeds (hearts), parmesan, and cracked pepper. Place in the oven for 10-12 minutes.

Chimichurri sauce:

In a blender, combine a large handful of parsley, 1/2 tsp dried oregano, a little bit of red onion, 1 garlic clove, 1 tbsp olive oil, 1 tbsp red wine vinegar, a squeeze of lemon, half a jalapeño chilli and salt/pepper. Mix until you reach your desired consistency. Add water if you need to thin out / help it blend.

Thyme roast veg:

Coat sweet potato (I used purple and red) in olive oil and fresh thyme. Place in the oven for 15 minutes. After 15 minutes, add zucchini and carrot (also drizzled with olive oil and thyme) and cook for a further 10 minutes. Finally, add kale (coated in a little bit of olive oil) and cook for 8-10 more minutes.


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