I grew up on fermented foods with my family in Slovakia. No one shared the health benefits then, but our gut always felt nourished. Only recently did I start paying more attention to fermented foods, and I have my favorites, like sauerkraut. Fermented foods are rich in beneficial probiotics and have been linked to a range of health benefits—from better digestion to stronger immunity. They help maintain a healthy gut flora and improve the absorption of nutrients from food. Healthy microbiome = healthy gut = more energy.
Sauerkraut has a tangy taste, a bit salty and sour, and can be added to all sorts of meat dishes, potatoes, and even fish. It was revolutionary, even for me, to add sauerkraut on top of wild salmon, but I did, and it was absolutely delicious.
Oven Baked Wild Salmon with Sauerkraut
Ingredients:
Serve 2 people
- 2 Wild Salmon
- 4-6 clove garlics, whole
- 4-6 cherry tomatoes
- Handful French green beans
- Fresh Dill
- 2 tbsp pressed or extra virgin olive oil
- 2 tsp lemon juice
- 4 tbsp Sauerkraut
- 1/2 mug of Quinoa
For Green Salad Dressing:
- Fresh Parsley
- Fresh Dill
- 4-5 tbsp Olive oil
- 2 tbsp gluten-free soya sauce
- 1 lemon, freshly squeezed
- Himalayan salts and fresh ground black pepper
- 1-2 tsp Organic honey or Maple syrup
Step 1. Marinate and Bake Salmon: Cook Quinoa:
Marinate the salmon fillets first with a bit of olive oil and fresh lemon squeeze for about 30 minutes before baking. Preheat your oven for 180 C. Then, place the marinated salmon fillets on a sheet of baking parchment and foil. Use the parchment side to place the salmon on. Sprinkle dill on the both salmon fillets. Cherry tomatoes in the middle between these two salmon fillets. Close the foil and bake for about 25mins on 180C.
Step 2. Cook Quinoa:
Rinse the quinoa under cold water. In a medium saucepan, add quinoa and 1 mug of water or miso broth to the saucepan and bring it to a boil. Once boiled, reduce the heat to very low, and cover. Simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff with a fork and set aside.
Step 3. Prepare Green Salad Dressing:
In the blender or Nutribullet, combine fresh parsley and fresh dill, olive oil, honey or maple syrup, lemon juice, salt and pepper and blend it till smooth consistency. This should take no more than 5 minutes. Store the dressing in the fridge until ready to serve.
Step 4. Cook French Green Beans:
Bring a pot of water to a boil and add the French green beans. Cook for about 10-12 minutes, or until al dente. Avoid overcooking for the best texture and nutritional value. Drain and set aside.
To Serve:
Plate the baked salmon on the top of the quinoa with cherry tomatoes and, a French green beans on the side. Drizzle the green salad dressing over a french beans or serve it on the side.
Enjoy the meal, knowing it’s packed with gut-friendly probiotics and healthy omega-3s!
Julia xx