An easy weeknight meal that ticks all the boxes to get you in a good mood; omega-3 rich salmon that we love for its role in reducing inflammation alongside some fibre filled and nutrient dense vegetables.
Dietary Suitability of Crispy Skin Salmon with Vegetables
Crispy Skin Salmon and Vegetables Food As Medicine
✓ Salmon
Salmon is one of the best sources of omega-3 fatty acids – specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – that are essential for healthy brain function and reducing inflammation (1). These fatty acids also support healthy mood, attention and pre- and post-natal brain development (2). Additionally, the EPA found in salmon has been shown to have a role in the management of major depressive disorder (3).
Salmon is high in protein to help keep you feel satisfied for longer and allow muscle and tissue growth and repair (4). It is also a great source of vitamin D and calcium that has an important role in bone and muscle health (5, 6).
✓ Sustainable sourcing of salmon
If you can afford it, choosing wild-caught salmon is a worthwhile investment as it will help minimise your consumption of mercury, pesticides and pollutants and that can accumulate in the skin of salmon in polluted waters. It also helps ensure you optimise your consumption of omega-3 fatty acids and vitamin D that can be diminished in farmed salmon (5, 7).
The skin of the salmon is where most of the omega-3 fatty acids are so if you can source wild caught salmon you may find leaving the skin on increases your omega-3 intake.
It is worth trying to include two to three serves of oily fish in your diet each week, such as wild caught salmon, to increase your consumption of omega-3 fatty acids (8).
Crispy Skin Salmon with Mushrooms, Sweet Potato and Greens
- Total Time: 50 minutes
- Yield: Serves 4
Description
An easy weeknight meal that ticks all the boxes to get you in a good mood; omega-3 rich salmon that we love for its role in reducing inflammation alongside some fibre filled and nutrient dense vegetables.
Ingredients
- 4 palm sized pieces of salmon, preferably wild caught or sustainably sourced
- 1 large sweet potatoes, peeled and cut into 2cm cubes
- 1 bunch broccolini
- 1 bunch asparagus
- 200g mushrooms, quartered
- 1 lemon, quartered
- Salt and pepper to taste
- Extra virgin olive oil
Instructions
- Preheat oven to 180 degrees and line a baking tray with baking paper.
- Place the sweet potato pieces onto the baking tray, drizzle with olive oil and season with salt and pepper. Bake in the oven for about 25 minutes.
- Remove the sweet potato from the oven and toss before returning to the oven to bake for another 20 minutes until slightly crispy. While the sweet potato is cooking preheat two large saucepans.
- Drizzle the first pan with olive oil (about two tablespoons) and season the skin of the salmon with salt and pepper. Add it to a hot pan with the skin side facing down. Cook the first side for about four minutes and then turn and cook for about two minutes before placing the pan in the oven for five minutes to finish cooking.
- Add about two tablespoons of olive oil to the second pan and add the asparagus, mushrooms and broccolini to stir fry for about five minutes until all of the vegetables are cooked. The broccolini and asparagus should be bright green in colour but still a little crispy.
- Divide the vegetables among four plates and top with a piece of salmon and lemon wedge.
Notes
- If you are short on time you can leave out the baked sweet potato and stir fry up some additional veggies.
- If you are looking for to add some extra flavour to the salmon try a tablespoon of this Basil Pesto recipe.
- Prep Time: 5
- Cook Time: 45