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Spring Salmon with Minty Vegetable Recipe

Spring Salmon with Minty Vegetable Recipe

Spring Salmon with Minty Vegetable Recipe

This delicious and simple salmon recipe is perfect for Spring, packed with omega 3 fatty acid and bursting with flavour!

Nutritional value of salmon

Fish as well as shellfish are nutrient dense and salmon is no exception. It is an excellent source of high-quality protein, potassium, selenium and vitamin B1. However, it is their content of omega-3 fatty acids that receives the most attention.

The omega-3 fats that naturally occur in the form of eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). These fatty acids are thought to contribute to healthy brain function, the heart, joints and general wellbeing.

Omega-3 is termed as an essential fatty acid which means the body cannot synthesise it, therefore it must be obtained from the diet. To optimise your body's supply of essential fats rich in EPA and DHA, you should aim to eat oily fish/cold water fish such as salmon, mackerel, sardines, herring and fresh tuna twice to three times per week.

In pregnancy, EPA and DHA are important for your baby’s developing central nervous system, including the brain.

Ingredients

  • 750g small new potato, thickly sliced
  • 750g frozen pea and beans
  • 3 tbsp olive oil zest and juice of 1 lemon
  • small pack mint, leaves only
  • 4 salmon fillets

Method

1. Boil the potatoes in a large pan for 4 mins. Tip in the peas and beans, bring back up to a boil, then continue cooking for another 3 mins or until the potatoes and beans are tender.

2. To make the dressing, blend the olive oil, lemon zest, lemon juice and mint in a blender to make a dressing.

3. Put the salmon in a microwave-proof dish, season, then pour the dressing over. Cover with cling film, pierce, then microwave on High for 4-5 mins until cooked through.

4. Drain the veg, then mix with the hot dressing and cooking juices from the fish.

Serve the fish on top of the vegetables.

This can also be cooked in the oven.

1. Place the salmon in an oven-proof dish, season, then pour the dressing over.

2. Cook in a moderate oven for about 15-20 minutes or until the salmon is cooked through.

3. Drain the veg, then mix with the hot dressing and cooking juices from the fish.

Serve the fish on top of the vegetables.


Topic: Recipes

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