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Salmon, pink grapefruit and fennel salad

WomenBe team
By WomenBe team

Salmon, pink grapefruit and fennel salad

Serves 4 as a light meal

Moist, flaky salmon tops a bright citrus and fennel salad in this simply delicious way to get one of your two or more recommended fishy fixes for the week.

You’ll also discover a foolproof way to cook salmon without worrying about under- or over-cooking it.

You can buy pink peppercorns in specialty food shops and some Indian grocers.

Why you and your body will love this

Salmon is an excellent source of omega-3s. Eating two or more serves of omega-3-rich fish a week has benefits for brain and eye health, may help relieve the symptoms of inflammatory conditions like rheumatoid arthritis, and may reduce the risk of developing dementia, heart disease and stroke.

Citrus fruits and fennel are also rich in nutrients, containing vitamin C to support a healthy immune system, the mineral manganese for healthy brain and nerve function, and fibre for digestive health.

You’ll need

For the fish

  • 2 x fresh skin-off salmon fillets, any pin bones removed with tweezers
  • Olive oil, for drizzling
  • Salt flakes for sprinkling
  • 1 tablespoon pink peppercorns, lightly crushed
  • Zest of 1 pink grapefruit
  • Zest of 1 orange

For the salad

  • 2 fennel bulbs, cut in half lengthwise and feathery tips reserved
  • 3 navel oranges, skin and pith removed, cut into segments
  • 1 pink grapefruit, skin and pith removed, cut into segments
  • ¼ cup extra virgin olive oil
  • Juice of ½–1 orange
  • Juice of ½ lemon or lime
  • Fine sea salt and freshly ground black pepper, to taste
  • Reserved fennel fronds, roughly chopped
  • 1 tablespoon pink peppercorns (extra), lightly crushed

What to do

  1. Line a small baking tray with nonstick baking paper and place the salmon fillets on the tray.
  2. Drizzle each salmon fillet with a little olive oil and rub it all over the fish surface. Sprinkle with the salt flakes, crushed pink peppercorns and the grapefruit and orange zest.
  3. Place the fish in a cold oven (that's right!) and then turn the heat to 120°C fan-forced. Cook the fillets for 25 minutes, or until the salmon just changes colour from transparent to opaque and a little bit of milky liquid seeps out from the fish. Remove from the oven and set the salmon aside on a plate. It will be perfectly cooked.

    While the fish is cooking, make the salad.
  4. Use a mandoline or a very sharp knife to cut the fennel into thin slices. Place in a medium bowl with the orange and grapefruit segments.
  5. To make the dressing, place the olive oil in a small bowl and gradually whisk in the juice of half an orange and then the juice of half a lemon or lime. Season to taste with salt and freshly ground black pepper. Taste, and if you'd like more citrus flavour, whisk in the juice of the other orange half. Adjust the seasoning to suit your taste.
  6. Add about half the dressing to the fennel, orange, grapefruit salad and toss gently with your hands.
  7. Pile the salad onto a white serving platter. Then gently pull apart the salmon fillets into rustic pieces and place them on top of the salad. Make sure you can see some of the pretty peppercorn and citrus zest topping on the salmon.
  8. Drizzle a little of the remaining dressing over the fish, and then top with the reserved fennel fronds and extra pink peppercorns. Store any extra dressing in a jar in the fridge for up to a week to toss through another salad.
  9. Serve as a light meal with crusty bread on the side.

Healthy eating and regular physical activity are important parts of living well through menopause. But if symptoms of menopause are affecting your daily life, it's time to take back control.

Start today by completing the Menopause Symptom Checklist. Then take the results to your doctor to talk about managing menopause well.

©Pfizer 2017 Pfizer Australia Pty Limited. Pfizer Medical Information: 1800 675 229. 38-42 Wharf Road, West Ryde, NSW, 2114. PP-DUA-AUS-0118, 08/2017

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