Salmon is the most commonly consumed fish in Australia, that is praised for its high protein content and omega-3 fatty acids. It has been shown to protect heart health, brain processes, and thyroid function.
Leading dietitian and Tassal ambassador Susie Burrell has shared her nutrition tips and favourite salmon recipes with us:
We are well into 2023, and everyone is either feeling significant momentum with their New Year’s resolutions of “eat less sugar” and “cut back on alcohol” or they are feeling guilty for slipping a little on their nutrition plan and goals.
As a dietitian, I am not a fan of any short-term, restrictive plans that are not sustainable. Ideally, we need to find programs that suit us as individuals as we adjust to being back at work, starting new hobbies or even balancing the people in our lives.
Therefore, it’s important to consider incorporating nutrient-dense foods like leafy greens, Omega-3 rich foods like Tassal Tassie Salmon, nuts, seeds and whole grains into your diet that will support your body during these busy and soon-to-be stressful times. If we take the time to improve our meals, we have an opportunity to rebuild our health and get to an ideal routine for our respective lifestyles. This can happen in small changes like grocery shopping; it does not have to be a drastic change.
Naturally, as a dietitian my shopping trolley is full of minimally processed, whole foods like fruits, vegetables, proteins and healthy fats, to form the base of meals and snacks. Simple swaps too can make a big difference. For example, while all types of fish are good for us, offering protein and vitamins and minerals, if you compare Tassal Tassie Salmon to tuna, it offers more Vitamin D, which is essential for bone health and is also much higher in Omega-3 fats, which studies have shown can improve our cell membrane and support balanced hormones, cellular communication and blood flow in the body.
To help you get inspired with your healthy journey, I have prepared some recipes that will keep you satiated and feeling good about yourself. I have taken some classic recipes and swapped out the proteins for salmon to ensure we are getting all the necessary nutrients and vitamins to help us tackle those long days.
COOKED SALMON & ANCIENT GRAIN SALAD
- 1 x 150g Tassal Hot Smoked Salmon Natural or cooked Tassal Atlantic Salmon Skin Off
- 1 bunch, broccolini, halved and steamed
- 60g baby spinach
- 125g ancient grains microwave rice, prepared according to packet instructions
- 1/2 cup tinned lentils, drained and rinsed
- 1/2 cup edamame beans
- 1/4 cup crushed walnuts
- 2 tbsp Persian feta, crumbled
- 1 tbsp extra virgin olive oil
- Juice of 1/2 lemon
- Salt and pepper
Combine all ingredients in a large bowl and divide the amount into 2 bowls to serve
Flake Tassie Cooked Salmon on top of salad
SALMON TRAY BAKE WITH HERB SALSA AND VEGGIES
- 2 x 300g Tassal Tassie Fresh Salmon, skin on
- 500g baby potatoes, halved
- 2 bunches vine tomatoes
- 1 cup green beans, trimmed
- 1/4 cup Kalamata olives
- 2 tablespoons extra virgin olive oil
- Sprinkle salt and pepper
- Fresh lemon to serve (optional)
- 1/4 cup parsley, finely chopped
- 1/4 cup basil, finely chopped
- 1/2 red onion, finely diced
- 4 tablespoons extra virgin olive oil
- 2 tablespoon white wine vinegar
- Sprinkle salt and pepper
Preheat the oven to 180°C. Spread the potatoes out evenly, drizzle with olive oil and bake for 30 minutes.
Meanwhile, make the herb salsa in a small bowl and set aside. Remove the tray with potatoes, spread out the salmon fillets, green beans, cherry tomatoes and olives and bake for 15-20 minutes.
Remove the tray from the oven, drizzle the salmon with herb salsa and serve with fresh lemon.
Susie Burrell, one of Australia’s leading dietitians, with 2 Honours degrees in Nutrition & Dietetics and Psychology. She is well known for her practical, easy-to-understand approach to diet, nutrition and wellbeing.