Recipes

Healthy Mediterranean Hemp Seed Dukkah Crusted Salmon and Lentils

Roasted hemp seed dukkah encrusted salmon with lentils
  • Mediterranean Hemp Seed Dukkah Crusted Salmon and Lentils. Packed with heart healthy omega-3 fatty acids!

When I tried this Roasted Hemp Seed Dukkah from @vassevalley I instantly knew this would be amazing in a Mediterranean meal… it pairs well with so many things and is a great way to boost your omega-3 and amino acid intake! It is perfectly spiced and super crunchy… grab your hands on some and save using the code BIANCA10 at checkout

With a rise in popularity of the Mediterranean diet over the last few years,  who would’ve thought that some Vasse Valley Hemp Dukkah could be the perfect secret ingredient!

Hemp seed dukkah

If you’re not yet familiar with Vasse Valley’s Roasted Hemp Seed Dukkah there is a good reason why it has been included in this recipe. It is NOT your regular dukkah.

Firstly, it contains Vasse Valley’s unique Roasted Hemp Seed Crumble, which adds a nutty, earthy flavour and crunch.

Secondly, the carefully selected spices are balanced in just the right way to give it that award-winning WOW factor. Caution – this product is highly addictive!

Benefits of the Mediterranean diet

The Mediterranean diet was popularized in the  1960s from countries like Italy and Greece.

Evidence has suggested that it is a healthy diet when compared to many American diets and lifestyles.

Furthermore, many studies now to support that the Mediterranean diet can have positive impacts on weight loss and help prevent heart disease and even type 2 diabetes!

Benefits of Salmon

Did you know that salmon is considered a fantastic source of B vitamins.

Below is the B vitamin content in 3.5 ounces (100 grams) of salmon:

  • Vitamin B1 (thiamin): 18% of the RDI
  • Vitamin B2 (riboflavin): 29% of the RDI
  • Vitamin B3 (niacin): 50% of the RDI
  • Vitamin B5 (pantothenic acid): 19% of the RDI
  • Vitamin B6: 47% of the RDI
  • Vitamin B9 (folic acid): 7% of the RDI
  • Vitamin B12: 51% of the RDI

B vitamins are involved in helping create and repair DNA and reducing inflammation and heart disease.

Benefits of Lentils

Lentils are high in fibre and are also a great source of B vitamins, magnesium, zinc and potassium.

In fact, one cup (198 grams) of cooked lentils generally provides:

  • Calories: 230
  • Carbs: 39.9 grams
  • Protein: 17.9 grams
  • Fat: 0.8 grams
  • Fiber: 15.6 grams
  • Thiamine: 22% of the Reference Daily Intake (RDI)
  • Niacin: 10% of the RDI
  • Vitamin B6: 18% of the RDI
  • Folate: 90% of the RDI
  • Pantothenic acid: 13% of the RDI
  • Iron: 37% of the RDI
  • Magnesium: 18% of the RDI
  • Phosphorous: 36% of the RDI
  • Potassium: 21% of the RDI
  • Zinc: 17% of the RDI
  • Copper: 25% of the RDI
  • Manganese: 49% of the RDI

Healthy Mediterranean Hemp Seed Dukkah Crusted Salmon and Lentils

A recipe by Bianca Juru – www.instagram.com/_thedailyfoodfeed

Bianca is a Sydney-based recipe developer and food enthusiast, with a passion for living a healthy and balanced lifestyle. Bianca’s goal is to demonstrate how easy healthy eating can be, inspiring people to cook more through simple and tasty recipes, so that they are properly fuelled to feel good both inside and out.

KEY INGREDIENTS

  • 1 Sock-eye Salmon fillet
  • 1 tbsp Vasse Valley Roasted Hemp Seed Dukkah
  • 1/2 tbsp extra virgin olive oil
  • 40g green lentils, cooked
  • 100 zucchini, cut into small fingers
  • 50g broccolini
  • 50g asparagus
  • 1 small beetroot, roasted and sliced
  • 1 garlic clove, finely chopped
  • Pickled onions (below)
  • Paprika
  • Cayenne pepper
  • Salt and pepper

BIANCA’S METHOD

Pickled onions: 1/2 small red onion, sliced. 200 ml apple cider vinegar and 1 tsp maple syrup. Serve on a bed of baby spinach, with your pickled onions, and a drizzle of plain yogurt (1 tbsp), mixed with lemon juice (1 tsp) and white vinegar (1 tsp).

1. Preheat your oven to 180 degrees.

2. Season the zucchini, broccolini and asparagus with extra virgin olive oil, half of the garlic clove, paprika, salt, pepper, and cayenne pepper. Toss to thoroughly coat. Transfer to a baking tray and cook for 30 minutes.

3. Meanwhile, in a small pot, bring to the boil the apple cider vinegar and maple syrup. While that boils, place the red onion in a heat proof jar. Pour boiling vinegar-maple mixture over the onions. Let that sit and pickle for 15-20 minutes.

4. In a small sauce pan, fry off some red onion in extra virgin olive oil. Add the cooked lentils and 1/2 tbsp of Dukkah. Stir continuously, and remove from the heat once the lentils start to turn mushy and break down.

5. Season the salmon with extra virgin olive oil, the remaining garlic and dukkah. Rub the seasoning all over the fillet. Cook for 10 minutes in the oven.
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