Nutritious Grilled Salmon with Dulse

Grilled Salmon with Dulse Dulse Seaweed Flakes 30g Pouch - add to basket

Iodine, omega 3 and vitamin A, as well as lots of nutrients and minerals, are all properties found in this incredibly healthy dish. 

Serves 2
Time mins 15 prep,  50 mins cooking 

This delicious and wholesome recipe was created by nutritionist Louisa Copping and makes for a quick healthy evening meal. She combines grilled salmon seasoned with Dulse, with brown rice, beetroot and sweet potato puree.

This meal is sure to make you feel happy and healthy as it's full of the good stuff. Read on to see what Louisa says about the nutritional content.

Dulse: rich in iodine which helps the thyroid regulate metabolism and energy levels.

Salmon: contains essential omega 3 fatty acids that protect cell membranes and help the body respond to the hormone insulin. Omega 3 helps to reduce the risk of heart disease and also plays a part in maintaining good mental clarity and health.

Beetroot: contains many nutrients as well as nitrate which lowers blood pressure and may help to fight heart disease.

Sweet potato: high in vitamin A, needed for immune function, healthy vision, growth and reproduction.

Brown rice: a good source of the mineral selenium which plays a role in antioxidant activation, and manganese which helps with metabolism of fats, proteins and carbohydrates.


  • 2 tsp Dulse
  • 2 salmon fillets
  • 1 medium sweet potato
  • 1 cup of brown rice
  • 1 large beetroot
  • A few handfuls kale, spinach or choice of greens
  • 1 tsp olive oil 
  • 1 tsp soy sauce/tamari (gluten free) 
  • Juice from ½ a lemon and wedge to serve
  • Salt and pepper


  1. Put two pans of water on to boil. One for the rice and one for the beetroot and sweet potato
  2. Rinse the brown rice in cold water.
  3. Peel sweet potato and beetroot and chop into chunks.
  4. Drizzle the salmon with olive oil and season with pepper, lemon juice, a splash of soy sauce and a teaspoon of Dulse on each.
  5. Add rice to boiling water and leave for approximately 25 minutes or until soft enough.
  6. At the same time put the sweet potato and beetroot on to boil for approximately 20 minutes or until soft enough to blend.
  7. Put the salmon fillets in the oven for approximately 20 minutes, or until just cooked.
  8. When the beetroot and sweet potato are soft, drain off but keep some of the water as you can add this to the rice later for colour. Blend the beetroot and sweet potato together with either a hand held blender or in a food processor until it forms a puree. Add salt and pepper to season if desired.
  9. Add the spinach, kale or greens to a pan of boiling water for a minute or two, or alternatively just add in with the rice when it’s nearly cooked.
  10. Drain the rice, and take the salmon out of the oven.
  11. Pour some of the beetroot and sweet potato water into the rice if you want to add some colour.
  12. Plate up as desired, placing the puree either on the side or underneath the salmon.
  13. Serve with a wedge of lemon.

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