Baked Salmon with Leeks and Peppers

Oily fish is an excellent source of omega 3 fats. They cannot be made in the body and are vital for good health. Omega 3 fats can help to stop blood clots in the arteries, lower triglycerides (type of fat in the blood), and help to lower blood pressure.  Theuy are also incredibly important for brain health, especially in relation to memory and emotion. Omega 3 in oily fish such as salmon, trout, sardines, tuna and mackerel can be beneficial against depression and has been linked to reduced risk of type 1 diabetes and other autoimmune diseases. Salmon is also particularly high in vitamin D, an important nutrient that over 40% of people may be deficient in. It is recommended to eat fish 2 to 3 times per week and include oily fish at least once.

SERVES 4

Ingredients:

4 salmon darnes (approx. 2.5oz each)

2 tablespoons olive oil

½ teaspoon butter (optional)

2 large red, yellow or orange peppers cored and diced

3 medium leeks, sliced

½ teaspoon salt

1 teaspoon dried tarragon OR thyme

4 lemon wedges

4 teaspoons dry white wine (optional)

Method:

In a large pan heat oil and butter (if using) over medium heat

Stir in sliced leeks and peppers

Sprinkle on salt and tarragon

Cook for 10-15 minutes until vegetables are soft

Preheat oven to 375 degrees F/190 degrees C

Prepare 4 foil pieces (approx. 12cm x 12cm)

Portion leek and pepper mixture evenly onto centre of foil squares

Top each one with a salmon darne

Sprinkle each one with teaspoon of wine if using

Fold foil packets allowing a little room for salmon but seal so steam doesn’t escape

Place salmon packets on baking sheet and place in middle of oven for 10-12 minutes

Sprinkle with lemon juice or serve with lemon wedges

Blog Post by Claire Jackson