Lunch: Herb Roasted Salmon and Barley Salad

Recipe by Woman's Day Kitchen This healthy main dish salmon and barley salad will delight with every dill-and-parsley-infused bite.

This recipe includes fertility superfoods such as:

Barley, Salmon, Lemon

Health and fertility benefits of Herb Roasted Salmon and Barley Salad

Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley. Salmon is rich in omega-3 fatty acids and also one of the best sources of vitamin D. Keeping vitamin D levels up is important to women with PCOS. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to.

Ingredients

1/2 c. pearl barley
kosher salt
Pepper
4 tbsp. fresh lemon juice
2 tsp. Dijon mustard
3 tbsp. olive oil
3/4 c. chopped fresh flat-leaf parsley
1/4 c. Chopped fresh dill
2 tbsp. Chopped fresh dill
1 tsp. lemon zest
1 1/4 lb. skinless salmon filet
1/2 c. plain low-fat yogurt
2 stalk celery
1/2 seedless cucumber
1 bunch arugula

Instructions

In a medium saucepan, combine the barley, 1 1/2 cups water and 1/4 teaspoon salt and bring to a boil. Reduce heat and simmer, covered, until the barley is tender, 20 to 25 minutes. Drain off any remaining water in the pan and spread the barley on a baking sheet to cool.
Meanwhile, in a small bowl, whisk together the lemon juice, mustard, and 1 tablespoon oil. Stir in the parsley, 4 tablespoons dill, and lemon zest. Place the salmon on a foil-lined baking sheet. Spread the herb mixture over the salmon and roast until the salmon is opaque throughout, 10 to 12 minutes.
In a large bowl, whisk together the yogurt, lemon juice, remaining dill, remaining 2 tablespoon oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Add the celery, cucumber, and cooled barley and toss to combine.
Flake the salmon into large pieces. Divide the arugula among bowls, top with the barley mixture, then the salmon.

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