A healthy flake salad made with homemade salmon cooked in water, allowing you to adjust the salt content. Instead of mayonnaise, coconut milk and grass-fed ghee add richness, and the leftover broth makes a flavorful soup. The appeal is that you can easily adjust the volume by adding avocado and greens.
About this recipe
This is a salmon flake salad made with homemade salmon cooked in water. You can adjust the salt and fat content more than with commercially available flakes or canned goods, and make the most of the ingredients' natural flavors. With coconut milk and grass-fed ghee, it offers a mild richness and is also recommended for those who want to reduce dairy intake. When we actually made it, it had a surprisingly mild flavor and was perfect for everything from breakfast to a light dinner.Ingredients (2-3 servings)
- Natural salmon (fillet) 300g
- Bay leaves 2
- Rosemary (fresh) 1 sprig (or 1 tsp dried if not available)
- Scallions 2 (finely chopped)
- Capers 10-15 (roughly chopped)
- Cucumber 1/2 (minced)
- Coconut milk* 1 tbsp
- Grass-fed ghee** 1 tbsp
- Sea salt to taste (adjust while tasting)
- Coarsely ground black pepper to taste
- Olive oil (for finishing, optional) 1 tsp
- Avocado (for topping, optional) 1/2
- Lemon or lime 1/4 (for finishing acidity)
<Vegetable Broth>
- Water 800ml
- Onion peels and cores, celery leaves, carrot peels, tomato stems, etc., totaling about 200g
Instructions
- Sprinkle a thin layer of sea salt on the salmon and let it sit for 20-30 minutes to release excess moisture. Lightly pat dry the released moisture with a paper towel. Remove any bones with tweezers.
- In a pot, add 800ml of water and vegetable scraps for the broth, then simmer over low heat for about 30 minutes. Strain through a sieve to separate the vegetable broth.
- Return the vegetable broth to the pot, add the salmon, bay leaves, and rosemary, and simmer over low heat for about 15-20 minutes (until cooked through to the center). Turn off the heat and let it cool slightly. Chilling it in the refrigerator will allow the flavors to meld.
- Once cooled, remove the salmon, discard the skin and bones, and flake it with a fork. Add the scallions, minced cucumber, and roughly chopped capers to the flaked salmon.
- Add coconut milk and ghee, then season with salt and pepper. If needed, add lemon juice for acidity and a drizzle of olive oil to finish.
- Season the remaining broth with salt and reheat as a soup. It's also delicious with chopped parsley, coarsely ground pepper, tofu, or vegetables. Store in the refrigerator for 2-3 days; freezing is not recommended.
Nutrition & Health Points
Salmon is rich in high-quality protein and omega-3 fatty acids (EPA/DHA), which are expected to have positive effects on cardiovascular health and brain function. Vegetable broth contains minerals and water-soluble components from vegetables, allowing for efficient use of nutrients along with umami. Coconut milk and ghee add good quality plant-based and grass-fed fats, suitable for those who want to maintain satisfaction while reducing dairy intake. Since salt content can be adjusted, it is also recommended for those conscious of high blood pressure or salt reduction.Arrangement Tips
- If you use half an avocado as a bowl and fill it with the flakes, both the appearance and satisfaction will increase.
- If you want a Japanese-style flavor, you can replace the coconut milk with a small amount of yogurt or mayonnaise (sparingly), and add a little soy sauce and sesame oil.
- If you want to make it dairy-free, replace the ghee with olive oil or avocado oil.
- Serve it over rice, brown rice, or quinoa for a bowl lunch. It's also great on a green salad.
- It's recommended to change the flavor of the broth with miso or fish sauce, or add boiled vegetables and tofu to make a soup.