Healthy Recipes

Healthy recipe: Chia-crusted salmon with Asian greens

Try this gluten-free recipe from nutritionist, food writer and recipe developer Chrissy Freer's new book Supergrains: Cook your way to great health.

Supergrains Chia Crusted Salmon recipe

Supergrains Chia Crusted Salmon recipe
Photo by Julie Renouf

Chia seeds, the highest plant source of omega fatty acids, and salmon ensure this meal is packed with essential fatty acids. Asian greens are rich in vitamins A, C and K, and are a good source of potassium and calcium. Chia seeds are also a great alternative to bread crumb crusts for those on a gluten-free diet.

Preparation time: 10 minutes

Cooking time: 10 minutes
Serves: 4

3 tablespoons white chia seeds
3 tablespoons black chia seeds
4 x 6 oz skinless salmon fillets
2 bunches choy sum (1 lb or 9-12 oz), washed and trimmed
3 tablespoons sunflower oil
1 1/4 inch piece ginger, peeled and julienned
2 cloves garlic, thinly sliced
Noodles* or steamed brown rice, to serve tamari dressing
3 tablespoons oyster sauce*
3 tablespoons tamari*
1 1/2 tablespoons Chinese rice wine 1 teaspoon sugar


1. Combine the white and black chia seeds on a plate. Press each salmon fillet in the chia seeds to evenly coat one side, then set aside.

2. Remove the stems from the choy sum, cut in half if long and reserve. To make the tamari dressing, put all the ingredients in a small bowl and stir to dissolve the sugar.

3. Heat 1 tablespoon of the oil in a large nonstick skillet over high heat. Cook the salmon, chia side down, for 2–3 minutes (or until golden). Turn and cook for a further 2 minutes (for medium) or until cooked to your liking. Set aside and keep warm.

4. Meanwhile, heat the remaining oil in a large wok or skillet over high heat. Add the ginger and garlic and stir-fry for 30 seconds. Add the choy sum stems and stir-fry for 1–2 minutes, then add the choy sum leaves and stir-fry for 1 minute more or until almost wilted. Add half the dressing and toss to combine.

5. To serve, divide the choy sum among serving plates, top each with a piece of salmon and drizzle over a little of the remaining dressing. Serve with noodles or steamed rice.

*If you want this dish to be gluten free, make sure you use gluten-free noodles, oyster sauce and tamari.

Supergrains: Cook your way to great health is available now.