Grilled NZ Salmon with Caramelised Fennel and Buckwheat Salad

Salmon is a nutritious and versatile fish, whether it’s fresh, smoked or cured, it is a fantastic source of Omega 3 fatty acids which help to keep your heart healthy.

Salmon is also great for healthy hair, skin, nails and bones.

Buckwheat on the other hand is a great source of protein containing all the essential amino acids and antioxidants that the body requires.

Buckwheat is actually a fruit seed, making it an ideal substitute for people who are sensitive to wheat or other grains that contain protein glutens.

Today I am going to combine both of these superfoods into a delicious and nutritious power packed salad.


  • 3 baby fennel
  • ¾ cup lemon juice
  • ¼ cup olive oil
  • 2 cloves of garlic chopped finally
  • 1 lemon – finely micro plane the rind
  • 3 skinless salmon fillet portions
  • 1 cup (200g) buckwheat
  • 2 tablespoons of capers
  • ½ red onion, thinly sliced
  • 1 bunch of dill
  • Small handful of Italian parsley

Coriander and lemon dressing:

  • 2 teaspoons of coriander seeds
  • ½ cup of fresh coriander (cilantro)
  • ½ cup of lemon juice
  • 2 Tablespoons of extra virgin olive oil
  • 1 small garlic clove chopped finely
  • ½ teaspoon of Smoked paprika


Bring a medium pot to the boil and add salt. Add the buckwheat and reduce to a simmer for 20mins. Once cooked, drain and rinse with cold water. Set aside in sieve to drain and dry.

Preheat the oven to 200’C and line 2 oven trays with baking paper. Top and tail the baby fennel bulb and place into a mixing bowl and squeeze half the lemon over the fennel. This will prevent browning

Whish the olive oil, garlic, and lemon rind into a bowl and season with salt and pepper.

Drizzle half of the mix onto the fennel and toss in the bowl before laying out on the baking tray.

Place in higher level of the oven and set the timer for 15 minutes.

Meanwhile take your salmon and cut into 2cm strips, place in the bowl and add the remaining oil, garlic and lemon mix and coat evenly before laying on a tray. Once fennel has been in the oven for 10 minutes place salmon on the middle rack and cook for 5 minutes at 200’C.

After five minutes, check the fennel is browned/ likewise with the salmon before removing from the oven.

Heat a medium frying pan and add a drizzle of oil, the red onion spears and cook for 2 minutes before adding the cooked buckwheat until lightly golden brown. Then set aside.

Make the coriander and lemon dressing. Place coriander seeds in a small frying pan and toss evenly for 2 minutes until aromatic and toasted. Set aside and cool. Grind seeds in a mortar and pestle, process the toasted seeds with the remaining ingredients until smooth and combined. Season to taste.

To assemble, in a large bowl, add the caramelised fennel, and toasted buckwheat with the drained capers. Take the grilled salmon and lightly break up and add half the dill and some of the chopped parsley. Add the coriander lemon dressing and toss lightly.  Place onto a serving dish and garnish with the remaining dill and parsley and finish with cracked pepper.

Serve with your favourite wholegrain bread.

Healthy Living

For the majority of American families, homemade meals are becoming a thing of the past. Two of the major reasons are that people feel they simply do not have enough time, since they are living extremely busy lives and also not knowing what to cook, especially meals that are healthy.

Celebrity chef James Lissiman walks us through simple but delicious meals that can be prepared within 15 minutes and cater to vegetarians, vegans, meat lovers and more.

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