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Salmon is a popular food. Classified as an “oily fish”, salmon is considered to be healthy due to the fish’s high protein, high omega-3 fatty acids, and high vitamin D content. Salmon is also a source of cholesterol, with a range of 23–214 mg/100 g depending on the species. According to reports in the journal Science, however, farmed salmon may contain high levels of dioxins. PCB (polychlorinated biphenyl) levels may be up to eight times higher in farmed salmon than in wild salmon.

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Omega-3 content may also be lower than in wild-caught specimens,and in a different proportion to what is found naturally. Omega-3 comes in three types, alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA); wild salmon has traditionally been an important source of DHA and EPA, which are important for brain function and structure, among other things.

Here is a tasty meal.


200g New potatoes

4 Salmon fillets

Juice of half a lemon

Freshly milled pepper

100g Peas

10ml / 2 teaspoons olive oil

1 tablespoon Parsley, chopped

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1. Pre-heat oven to 190oC / put grill on medium heat.

2. Cook the potatoes in boiling water for 10-15 minutes.

3. Lay the fillets on a foil-lined baking tray. Squeeze lemon juice over the salmon and sprinkle with pepper.

4. Bake / grill the salmon for about 6 minutes. The flesh is cooked when the salmon is opaque and flakes easily with a fork.

5. When the potatoes are nearly cooked, add the peas and cook for a couple of minutes. Drain through a sieve and return to the pan.

6. Season the potato and pea mixture with pepper, then add oil and parsley. Crush roughly with a wooden spoon / masher.

7. Serve the salmon on heated plates, on top of the crushed potato mixture.

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How To Make An Easy Salmon Meal was originally published on

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