Salmon is a prized fish because it is high in Omega-3, a essential fatty acid required for brain development and to reduce risk of chronic pulmonary diseases. This recipe is not only satisfying and convenient, it brings out the natural flavours of a Wild Caught Salmon.
Prep Time: 15min
Cook Time: 30min
4 x 200g Wild Caught Coho Salmon Fillet
1 yellow zucchini, sliced into half moons
1 green zucchini, sliced into half moons
400g of pumpkin, chopped into bite-sized cubes
2 shallots, 1 thinly sliced and 1 chopped
1 clove garlic, minced
2 1/2 tbsp olive oil
salt and freshly ground black pepper
1 1/2 tbsp fresh lemon juice
2 large tomatoes, diced
1 tbsp chopped fresh thyme
3/4tsp dried oregano
- Pre-heat over to 200C. Cut 4 sheets of aluminium foil into 50cm lengths
- Toss zucchini, pumpkin, sliced shallot, garlic together with 1 tbsp olive oil. Season with salt and pepper to taste and divide among 4 sheets of foil, placing veggies in center of foil.
- Brush Salmon Fillets with 1 tbsp of olive oil, season both sides with salt and pepper then place one fillet over each layer of vegetables on foil. Drizzle lemon juice over Salmon.
- Toss together tomatoes, remaining diced shallots, thyme and oregano and 1 1/2 tsp olive oil, season lightly with salt and pepper. Divide tomato mixture over salmon fillets. Wrap sides of foil inward then fold up ends to seal. Place on a rimmed baking sheet and bake in preheated oven until Salmon has cooked through, about 25-30 minutes. Carefully open foil packets and serve warm.
To get a delicious dinner on the table in no time, there’s nothing better than a one-skillet recipe. One-skillet recipes make cooking easy and healthy without dirtying every pot and pan in the kitchen. This Mediterranean Chicken recipe is a delectable way to use common ingredients, guarantees quick cleanup, so that you can spend time with your dinner guests. Not only is it paleo-healthy, it is gluten free too!
1/2 yellow onion, diced
2-3 cloves garlic, minced
227g mushrooms, sliced
3 tomatoes, diced
250g brussel sprout, liquid drained
113g cup sun-dried tomatoes, chopped
75g cup olives, chopped
450g oven-roasted chicken breasts, sliced
125g Fresh Baby Spinach
2-3 Tbsp olive oil (1-2 tbsp to sauté the veggies, another 1 tbs for cooking)
1 Tbsp balsamic vinegar
1 tsp dried parsley
1 tsp dried oregano
2 Tbsp fresh basil, chopped for garnish
Salt & pepper to taste
- In a large skillet over medium heat, add 1 Tbsp of olive oil and sauté the chopped onions for 3-4 minutes
- Add the minced garlic in with the onions, and sauté together one more minute
- Add the sliced mushrooms to the sautéed onions and garlic and cook 5-7 minutes until the mushrooms are golden. Add salt and pepper to taste while cooking
- Add 1 Tbsp olive oil to the pan, and toss in the tomatoes, sun-dried tomatoes, brussel sprouts, and olives. Sprinkle in the parsley, oregano, and stir a few minutes
- Next add the chopped chicken and spinach to the pan – stir and cook 1-2 minutes, or until chicken is heated through. Add more salt and pepper if needed.
- Serve hot garnished with the fresh basil
The Mediterranean diet is known to be a heart-healthy diet that adopts recipes based on Mediterranean-style cooking and foods.
Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, The Dietary Guidelines for Americans recommends this diet as an eating plan that can help promote health and prevent diseases. The diet emphasizes eating primarily plant-based foods, such as fruits, vegetables, nuts and grains. Using herbs and spices for flavour, Olive oil is the main cooking fat and/or salad dressing. The diet limits red meat to no more than a few times a month, and encourages fish and poultry as alternatives and consumed at least twice a week. Grains in the Mediterranean region are typically whole grain and bread is eaten plain or dipped in olive oil.
10 reasons to introduce more seafood to your meals
Great for your heart
It’s no coincidence that fish-eating Inuit populations in the Arctic have low levels of heart disease; seafood is low in saturated fat and high in omega-3, (which can both) protect the heart from disease and lower the amount of cholesterol in the blood. One study has even suggested that an extra portion of fish every week can cut risk of heart disease in half.
Clearing the vessels
Eating fish can improve your circulation and reduce the risk of thrombosis. The EPA and DHA – omega-3 oils – in seafood can save your body from having to produce eicosanoids, a hormone-like substance which can make you more likely to suffer from blood clots and inflammation.
Eating fish as a regular part of a balanced diet has been shown to ease the symptoms of rheumatoid arthritis. Recent research has also found a link between omega-3 fats and osteoarthritis, suggesting that eating more seafood could help to prevent the disease.
The eyes have it
Eating oil-rich fish regularly can help to keep the eyes bright and healthy. A recent study has suggested that omega-3 fatty acids can help to protect the eyesight of those suffering from age-related macular degeneration (AMD).
Seafood provides the body with many essential nutrients which keep us running smoothly, including iodine, selenium, zinc and potassium. Iodine is important for the thyroid gland, and selenium makes enzymes which can help to protect us from cancer. Fish and shellfish are also excellent sources of many vitamins, including vitamins A and D.
Take a deep breath
A number of studies have indicated that fish and shellfish may help to protect our lungs. Not only can seafood relieve the symptoms of asthma in children, but it has shown signs of preventing it. Eating a lot of fish can also keep your lungs stronger and healthier as you age in comparison to those who don’t eat a lot of fish.
Brighten your outlook
Seafood may also play a large part in preventing depression; research has highlighted links between low omega-3 levels and a higher risk of depression. Seafood could also help us to avoid Seasonal Affective Disorder (SAD) and post-natal depression.
Your skin looks great
Not only does omega-3 help to protect the skin from the harmful effects of the UV damage, but eating lots of fish can also help with the symptoms of skin conditions such as eczema and psoriasis. Fish is also a great source of protein, which is an essential ingredient of collagen, a substance which keeps the skin firm and flexible.
Good for down below
Evidence suggests that a diet rich in fish oils can help to protect us against serious inflammatory bowel diseases (BD) including Crohn’s disease and ulcerative colitis. There is also evidence to suggest that omega-3 could help to slow the progression of inflammatory bowel disease in some sufferers.
Boost your brainpower
The human brain is almost 60% fat, with much of this being omega-3 fat. Probably for this reason, research has indicated that people who eat plenty of seafood are less likely to suffer dementia and memory problems in later life. DHA, an omega-3 fat found in seafood, has also been linked to improvements in children’s concentration, reading skills, behaviour, and Attention Deficit Hyperactivity Disorder (ADHD).Read more