Grilled salmon with chilli-infused edamame
- 30min
- 2
- 473 kcal
- Easy
- Pescatarian
- Paleo , Ketogenic
- Soy
Per 336 g contains
of an adult's recommended intake.
Typical energy values per 100g: 586kj/141kcal
This colourful dish brings together the principles of a heart-healthy 'Mediterranean Diet'
– containing oily fish, beans, and vegetables, it is packed with polyunsaturated fats, is rich in fibre and is full of vitamins, minerals and antioxidants.
It is low in salt and saturated fat and is a great lower-calorie meal option if you are using weight management as a strategy to improve heart health. Following a Mediterranean dietary pattern has shown to be linked with lower risks of cardiovascular disease incidence and mortality.
Ingredients
- Rapeseed oil4 sprays
- Fresh salmon fillets2 x 140g 5oz
- Juice of half a lemon
- Edamame beans140g 5ozSoy
- Sugar snap peas140g 5oz
- Red chilli, deseeded and chopped finely1
- Spinach160g 5.5oz
- Dried chilli flakes5g 0.2oz
Cooking Method
- Preheat the oven to 170°C (fan oven) and line a baking tray with lightly oiled foil using two sprays of rapeseed oil.
- Place the salmon fillets on to the foil. Squeeze over the juice of half a lemon. Add some pepper to season if wanted and then wrap the foil around the fillets to form a loose parcel. Place in the oven and bake for 20-25 minutes.
- Meanwhile, add the frozen edamame to a pan of water and bring to the boil. Simmer for 4-5 minutes.
- In a separate pan, over a medium heat, add two sprays of oil, the sugar snap peas and fresh chilli. Stir fry for 4-5 minutes.
- Once the edamame beans are cooked, drain and add to the pan.
- To finish, add the spinach and the dried chilli flakes to the pan. Heat for 1-2 minutes or until the spinach begins to wilt. Remove from the heat.
- Once cooked, remove the salmon fillets from the oven and serve on top of the mixed greens.
- Enjoy!
Nutritional Information
| Typical Values | per 100g | per 336g serving |
|---|---|---|
| Energy | 141 kcal 586 kj | 473 kcal 1969 kj |
| Fat of which saturates | 8 g 1.4 g | 27 g 4.7 g |
| Carbohydrate of which sugars | 2.1 g 1.4 g | 6.9 g 4.6 g |
| Fibre | 1.9 g | 6.5 g |
| Protein | 14 g | 48 g |
| Salt | 0.2 g | 0.5 g |
Salmon
Eating two portions of fish per week, including one portion of oily fish is recommended for those at high risk of or with cardiovascular disease. Oily fish contains high amounts of omega-3 fatty acids which have been linked to protecting the heart and blood vessels from disease.
Edamame beans
Edamame beans are a great complete source of dietary protein, providing all of the essential amino acids (building blocks of protein) needed by our body. The soy protein found in these beans can help to keep your heart healthy by lowering your levels of LDL cholesterol (the 'bad' cholesterol) - which can lead to a reduced risk of developing atherosclerosis and high blood pressure. The beans are also high in polyunsaturated fats, particularly omega-3, as well as being a rich fibre source to help you to feel fuller for longer.
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