Food Plan Info
Free Veg: 1
Restricted Veg: 1/4
Salmon not only provides exceptional flavour and nutrition found in few other foods, but is easy to prepare and is often even enjoyed by those who are not always fond of fish.
Salmon is a fantastic source of the good fats our bodies require, especially omega-3. An intake of fish rich in omega-3 fat is associated with decreased risk of numerous cardiovascular problems, including: heart attack, stroke, heart arrhythmia, high blood pressure, and high triglycerides in the blood.
In addition, it has a proven positive impact on mood and cognition, joint health through its anti-inflammatory effect and is also associated with decreased risk for several types of cancer. These cancer types include colorectal cancer, prostate cancer, and breast cancer.
We should aim to include fish in our diet 2-3 times per week including at least 1 serving of oily fish. Oily fish include salmon, mackerel, sardines, trout and herring. White fish such as cod, haddock, plaice, pollock, coley are low in fat, making them one of the healthier, low-fat alternatives to red or processed meat, which tends to be higher in fat, especially saturated fat. While white fish also contains omega-3 fatty acids, they are at a much lower level than oily fish.
Always steam, bake or grill fish as a healthier choice instead of fried. Frying can increase the fat content of fish and shellfish, especially if they’re cooked in batter.
The table below shows the amount of food group serves per personal portion of this recipe.
- 2 tablespoons chopped fresh oregano
- 2 teaspoons sesame seeds
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 1/4 teaspoon crushed red pepper flakes
- 3 boneless skinless salmon fillets cut into 1-inch pieces
- 2 lemons, very thinly sliced into rounds
- 2 tablespoons olive oil
- 1/2 courgette cut into thick slices
- 1 red onion but into 1-inch pieces
- 1 red/green pepper cut into 1-inch pieces
- Preheat the oven to 180
- In a bowl mix together the oregano, sesame seeds, cumin, salt, and red pepper flakes in a small bowl to combine; set spice mixture aside.
- Beginning and ending with salmon, thread the salmon, mixed vegetables and folded lemon slices onto metal or pre-soaked wooden skewers.
- Brush with oil and season with the spice mixture.
- Cook in the oven on a pre-lined baking tray for 15 minutes or until the salmon has cooked through. These skewers are also perfect for popping on the barbecue!