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Benefits of Salmon & Lunch Recipe Ideas

What is Salmon?

Salmon are saltwater fish that are mostly native to the waters of Alaska, the Pacific Northwest, and California. They swim through estuaries and upstream into freshwater to reproduce, making them relatively unique among commercially harvested fish. Salmon is great for a variety of preparations, including poaching, grilling, roasting, broiling, smoking, or pickling. You’ll find them in salads and tartare, burgers and pasta dishes.

Here’s the question, why should you eat salmon?

Salmon is one of the most nutritious foods on the planet. This popular fatty fish is loaded with nutrients and may reduce risk factors for several diseases. It's also tasty, versatile and widely available.

Here are the top 5 amazing health benefits of salmon:

1. Rich in Omega-3 fatty acids

Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA. Unlike most other fats, omega-3 fats are considered "essential," meaning you must get them from your diet since your body can't create them. Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease (e.g. reducing the risk of cancer and improving the function of the cells that line your arteries).

2. Great source of protein

Salmon is rich in high-quality protein. Like omega-3 fats, protein is an essential nutrient that you must get from your diet. Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving

3. Contains the antioxidant astaxanthin

Astaxanthin is a compound linked to several powerful health effects. As a member of the carotenoid family of antioxidants, astaxanthin gives salmon its red pigment and may benefit heart, brain, nervous system and skin health. In addition, astaxanthin is believed to work with salmon's omega-3 fatty acids to protect the brain and nervous system from inflammation

4. May benefit weight control

Consuming salmon frequently can help you lose weight and keep it off. Like other high-protein foods, it helps regulate the hormones that control appetite and make you feel full. In addition, salmon is fairly low in calories. A 3.5-ounce serving of farmed salmon has only 206 calories, and wild salmon has even fewer at 182 calories. Hence, consuming salmon may help you control your weight by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat.

5. Delicious and versatile

Salmon is undeniably delicious. It has a unique, delicate flavor with a less "fishy" taste than many other fatty fish, such as sardines and mackerel. It is also extremely versatile. It can be steamed, sautéed, smoked, grilled, baked or poached.

Here are 3 below 500kcal salmon recipes to incorporate this fish into your diet:

1. Sesame salmon, purple sprouting broccoli and sweet potato mash


Serves 2

Nutrition per serving:

463 kcal

22g fat

4g saturates

20g carbs

15g sugars

10g fibre

32g protein

1.1g salt


1 ½ tbsp sesame oil

1 tbsp low-salt soy sauce

thumb-sized piece ginger grated

1 garlic clove, crushed

1 tsp honey

2 sweet potatoes scrubbed and cut into wedges

1 lime cut into wedges

2 boneless skinless salmon fillets

250g purple sprouting broccoli

1 tbsp sesame seeds

1 red chilli, thinly sliced (deseeded if you don't like it too hot)


  • Heat oven to 200C/180 fan/ gas 6 and line a baking tray with parchment. Mix together 1/2 tbsp sesame oil, the soy, ginger, garlic and honey. Put the sweet potato wedges, skin and all, into a glass bowl with the lime wedges. Cover with cling film and microwave on high for 12-14 mins until completely soft.

  • Meanwhile, spread the broccoli and salmon out on the baking tray. Spoon over the marinade and season. Roast in the oven for 10-12 mins, then sprinkle over the sesame seeds.

  • Remove the lime wedges and roughly mash the sweet potato using a fork. Mix in the remaining sesame oil, the chilli and some seasoning. Divide between plates, along with the salmon and broccoli.

2. Salmon noodle soup


Serves 4

Nutrition per serving:

265 kcal

10g fat

2g saturates

27g carbs

4g sugars

1g fibre

19g protein

0.83g salt


1l low-salt chicken stock

2 tsp Thai red curry paste

100g flat rice noodle

150g pack shiitake mushroom, sliced

125g pack baby corn, sliced

2 skinless salmon fillets, sliced

Juice 2 limes

1 tbsp reduced-salt soy sauce

pinch brown sugar

small bunch coriander, chopped


  • Pour the stock into a large pan, bring to the boil, then stir in the curry paste. Add the noodles and cook for 8 mins. Tip in the mushrooms and corn and cook for 2 mins more.

  • Add the salmon to the pan and cook for 3 mins or until cooked through. Remove from the heat and stir in the lime juice, soy sauce and a pinch of sugar. Ladle into 4 bowls and sprinkle over the coriander just before you serve.

3. Zingy salmon and brown rice salad


Serves 3-4

Nutrition per serving:

497 kcal

15g fat

3g saturates

61g carbs

6g sugars

5g fibre

34g protein

1.42g salt


200g brown basmati rice

200g frozen soya beans defrosted

2 salmon fillets

1 cucumber, diced

small bunch spring onions sliced

small bunch coriander, roughly chopped

zest and juice 1 lime

1 red chilli, diced, deseeded if you like

4 tsp light soy sauce


  • Cook the rice following pack instructions and 3 mins before it’s done, add the soya beans. Drain and cool under cold running water.

  • Meanwhile, put the salmon on a plate, then microwave on High for 3 mins or until cooked through. Allow to cool slightly, remove the skin with a fork, then flake.

  • Gently fold the cucumber, spring onions, coriander and salmon into the rice and beans. In a separate bowl, mix the lime zest and juice, chilli and soy, then pour over the rice before serving.


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