Good food for a healthy diet
NHS recommends that we should eat at least 2 portions of fish a week. The consumption of fish has long been associated with several health benefits. Fish is an important source of many nutrients, including protein and long chain omega-3 polyunsaturated fatty acids, as well as several vitamins and minerals including selenium, iodine, potassium, vitamin D and B vitamins.
My partner is Swedish, but unlike most Scandinavians he doesn’t care for fish. So over the past year it has been my goal to cook new and interesting fish dishes, both to help him enjoy it more and also so that I can get as much of my favourite food into my diet as possible.
This spicy salmon dish is one of his favourites and I wanted to share it with you so that you can enjoy it as much as we do.
- 2 lemons
- 2 tsp, equal parts mixed spice, ground coriander and paprika, and then add a pinch of cayenne and black pepper.
- 1 large or 2 small garlic cloves, crushed
- A bunch of spring onions, thinly sliced
- 3 tsp olive oil, plus extra for drizzling
- 2 boneless, skinless salmon fillets
- 140g couscous
- 2 tsp clear honey
Easy peasy method
- Zest and juice 1 lemon, then mix the zest and ½ the juice with the spice, garlic, ½ the spring onions and 2 tsp oil. Season well. Put the salmon into a shallow dish, spoon over the marinade, then leave for 10 mins or as much time as possible. The longer the better to allow all the lovely flavours to mingle.
- Meanwhile, put the couscous in a large bowl. Tip in the remaining lemon juice and oil, spring onions and 150ml boiling water, then cover and leave to stand.
- Lift the salmon onto a foil-lined baking tray, spoon over any leftover marinade, and then roast in an oven for 15 mins at 200C/fan 180C/gas 6. With 5 mins to go, pull out the baking tray and spoon 1 tsp clear honey over each fillet.
- Fluff the couscous with a fork. Serve the salmon with the couscous, spoon over the juices from the baking tray and add lemon wedges.
In Eastbourne we are lucky enough to live next to the sea, so I have been able to source a local fish company who supply the most delicious fresh and healthy fish, perfect for your 2+ meals a week.
For more healthy recipes and tips check out chiropractor Caroline’s yummy turkey recipe.
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