Better Bites: 'Super-charged' salmon

Executive Chef Mary Hunter joined us from Cork Wine & Grille with a "super charged" meal, that's perfect for any night of the week.

GRAND RAPIDS, MICH. - Super foods are high in nutrients and help you feel more energized and fight disease. But, how do you incorporate them into your daily diet?

Executive Chef Mary Hunter joined the WZZM 13 Noon News from Cork Wine & Grille with a "super charged" meal, that's perfect for any night of the week.

Watch the full demonstration in the video above.

Salmon super food salad

  • ½ cup farro
  • ½ cup quinoa
  • ½ cup chia seed
  • ½ cup dried blueberries
  • ½ cup dried cranberries
  • ½ cup sunflower seeds
  • ½ cup toasted almonds
  • 1 cup thinly chopped kale
  • fresh salmon filets

Pomegranate-coconut-poppy vinaigrette

  • ¾ cup coconut milk
  • ½ cup sherry vinegar
  • ½ teaspoon mustard powder
  • 1 teaspoon salt
  • ½ teaspoon freshly ground pepper
  • 1 cup olive oil
  • 2 tablespoons poppy seeds
  • 1 cup pomegranate juice reduced to a ¼ cup

Salad instructions:

  1. Cook farrow, like pasta, in salted water until al dente
  2. Chill in refrigerator
  3. Cook quinoa, like rice, in 1 cup of water
  4. Fluff with fork, and chill
  5. Chop kale and mix the two cooked grains with the raw chia seed, blueberries, cranberries, sunflower seeds and almonds
  6. Set aside

Vinaigrette instructions:

  1. Place the pomegranate juice in a small pot and reduce over low heat until only ¼ cup remains
  2. Chill
  3. Put the coconut milk, vinegar, mustard powder, salt and pepper in a blender or food processor
  4. While the blender is running, slowly drizzle the olive oil in to emulsify
  5. Add poppy seeds and reduced pomegranate juice until just blended

To build the plate:

  1. Season a 6oz. salmon filet with salt and pepper and sear in a hot pan with olive oil until cooked to your liking
  2. Fold ¾ cup of vinaigrette in the bowl of mixed salad to bring together
  3. Place 1 cup of the salad on the plate, add extra vinaigrette and chia seeds to garnish
  4. Top with the seared salmon

For more information on Cork Wine & Grille, click here.

(© 2016 WZZM)


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