S is for Salmon ... it's nutrient dense !

S is for Salmon … it’s nutrient dense !

Fish and shellfish are nutrient dense and salmon is no exception. It is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12) but it is their content of omega-3 fatty acids that receives the most attention, and you can read more about the health benefits of salmon here 

I have to say I/we enjoy salmon … and we enjoy other fish too! My friendly fishmonger knows me well, and when shopping I do tend to look out for special offers or reduced deals that may be available on fish and of course the other type of real fresh foods we enjoy eating too. It does pay to watch your £’s, $’s or whatever your currency may be!

If you should like salmon, then you may wish to try these recipe suggestions. 

Lemon and Chilli Crusted Salmon … with extra fine green beans

Here are the ingredients for four servings:

For the salmon

17g carbs per serving 

75g (3oz) fresh white breadcrumbs

 (you can use a lower carb bread or toasted pine nuts if preferred)

25g (1oz) grated fresh Parmesan
1 red chilli, de-seeded, finely chopped
1 lemon, zest only
large handful fresh flat-leaf parsley, chopped
large handful of basil, chopped
4 skinless boneless salmon fillets
4 tbsp. olive oil
For the beans
250g (8oz) extra fine green beans, trimmed
25g (1oz) butter
1/2 lemon, zest and a squeeze of juice
1 lemon cut into wedges, for serving 

Please find instructions/more details here

Salmon Patties with Feta Cheese Sauce

Here are the ingredients for four servings


11g carbs per serving
24 oz. (700g) skinned salmon*, filet, finely chopped
1 yellow onion, shredded
1 garlic clove, pressed
3 tbsp. fresh parsley, finely chopped
1 egg
1 tsp salt
1 oz. (30g) butter for frying
ground black pepper 
The patties can be made with canned salmon*. 

Drain off excess liquid and add to the recipe in place of the boneless, skinned, fresh salmon.

Feta cheese sauce
1 cup (225ml) sour cream
4 oz. (110g) feta cheese
2 garlic cloves, pressed
fresh parsley, finely chopped
salt and pepper
3 oz. (75g) leafy greens
8 cherry tomatoes, sliced
1 red onion, divided in half and thinly sliced
½ lemon 

Please find instructions/more details here

A variety of recipe ideas are within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

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