Nutritionist Rob Hobson has created a delicious oily fish recipe in order to boost your omega 3 fatty acid intake.
The benefits associated with the Omega 3 fatty acids DHA and EPA are well understood, playing an important role in brain, heart, eye and joint health. Despite this, we often fail to reach the government target of two portions of fish a week. Omega 3 supplements provide a convenient means of plugging the gaps in your diet, but it is always best to take a food first approach.
Rich in omega 3, potassium, selenium, vitamin D, B6, B12 and C.
Ingredients
Serves 2
400 calories per serving
For the salmon
- ½ tbsp smoked paprika
- 1 tbsp ground cumin
- ½ tbsp ground coriander
- 1 pinch of dried chilli
- 1 garlic clove, finely chopped
- Sea salt
- Ground black pepper
- 2 large skinless salmon fillets, about 150g each
- Extra virgin olive oil
For the salad
- 150g baby spinach
- 1 handful of coriander, finely chopped
- 1 handful of mint, finely chopped
- 1 handful of flat leaf parsley
- ½ small red onion, finely chopped
- 2 avocados, peeled, stone removed and flesh cut into chunks
- 1 tbsp sunflower seeds
- ½ lemon, juiced
- 1 tbsp Extra virgin olive oil
- Sea salt
- Ground black pepper
Method
- Preheat the grill to medium/high
- Place the spices in a bowl with the garlic, salt and pepper then combine well. Rub the salmon with a little olive oil and then add to the bowl and fully coat with the spices
- Place the coated salmon on a grease proof baking sheet and cook under the grill for 4 minutes each side until tender
- Whilst the salmon is cooking, prepare the salad. Add all the salad ingredients in a large bowl and combine
- Serve the salmon with a generous helping of salad