MEDITERRANEAN SALMON AND SALAD
MEDITERRANEAN SALMON AND SALAD
PREP: 10 min
COOK: 15 min
TOTAL: 25 min
SERVES: 2
INGREDIENTS
· 300g (2x 150g portions) salmon fillets, raw
· 4 cups mixed salad greens, raw
· 6 medium olives
· 4 cherry tomatoes, sundried
· 2 tsp capers, drained
· 50g artichoke, raw
· Spice Mix: ½ tsp paprika, ½ ground, dried ginger, ½ tsp dill, raw
METHOD
1. Preheat the oven to 200⁰C. Line a tray with baking paper (to wrap the salmon in).
2. Place salmon fillets on the baking paper and rub dry spice mix into flesh.
3. Fold the sides and ends of the baking paper, creating a packet. Bake for 20-25 minutes, or until the salmon is cooked through.
4. Remove the salmon from the oven and unwrap the baking paper. Serve with salad leaves, chopped olives, sundried tomatoes, capers and chopped artichoke.
NUTRITION INFORMATION
ENERGY: 298 kcal (1791 kJ)
PROTEIN: 42.1 g
TOTAL CARBS: 46.8 g
SUGARS: 16.3 g
FIBRE: 11.4 g
TOTAL FAT: 8.0 g
SATURATED FAT: 0.9 g
SODIUM: 821 mg
CALCIUM: 193 mg
EPA: 50 mg
DELIGHTFUL “DID-YOU-KNOWS”
Salmon – The Fatty Fish for the Brain and Heart
* An exceptional source of polyunsaturated omega-3 fatty acids (EPA and DHA), which are essential for brain development, cognitive function, and cardiovascular health. These fats reduce inflammation, support healthy cholesterol levels, and may lower the risk of heart disease.
* It is a high-quality protein, providing all essential amino acids needed for muscle maintenance, tissue repair, and immune function.
* Rich in fat-soluble vitamins, particularly Vitamin D, which supports bone health and immune regulation, and Vitamin A, important for vision and cellular growth.
* Contains trace amounts of calcium which supports bone health, and iodine, which supports thyroid function and metabolism.
Olives – The Savoury Fruit for Your Heart
* Rich in monounsaturated fats (like oleic acid), olives help support healthy cholesterol levels and reduce risk factors for heart disease.
* Contains compounds such as polyphenols and Vitamin E that help reduce inflammation and protect cells from oxidative stress.
* Low in carbohydrates and naturally satisfying, olives add flavour and promote satiety without the added calories.
Mixed Salad Greens – Iron & Antioxidant Powerhouse
* Highly nutrient dense vegetables packed with iron, folate, Vitamin K, Vitamin A (beta-carotene),Vitamin C, magnesium, potassium, and plant nitrates.
* Iron supports oxygen transport in the blood and helps prevent fatigue.
* Folate works alongside iron in producing healthy red blood cells.
* Contains potassium and magnesium which assist in blood pressure regulation, and natural nitrates that may support vascular function.
Aromatics (Paprika and Ginger) – Small but Potent
* These aromatics contribute antioxidants, prebiotic fibres, and anti-inflammatory compounds that support digestion, immunity, and metabolic health whilst enhancing flavour without added salt or fat.
* Paprika contains beta-carotene and capsanthin, which are bioactive compounds that help fight oxidative stress and support overall health, including eye and skin health.
* Ginger offers gingerols, which have anti-inflammatory and digestive benefits and may help reduce nausea and improve gut motility.