Ingredients – serves 2
2 salmon fillets
2 tablespoons of olive oil
2 tsps Harissa paste
2 tsps Worcestershire sauce
2 tsps smoked paprika
A sprinkle of cayenne pepper
1 clove garlic – or garlic puree
Half a butternut squash
2-3 good handfuls of spinach leaves
Salt and pepper if desired
Preheat oven to 180’C fan
Mix 1 tbsp olive oil, the Harissa paste, 1 tsp Worcestershire sauce, 1 tsp of smoked paprika, a sprinkle of cayenne pepper, the juice of 1 lime and a squeeze of garlic puree together in a bowl (or 1 garlic clove)
Spoon this mixture over the salmon fillets in a baking dish, cover with foil and roast in the oven for 20 minutes
While the salmon is cooking, chop the half butternut squash into small cubes and slice up the onion
Add the squash cubes, sliced onion, 1 tsp of smoked paprika and 1 tbsp of olive oil to a pan and cook on a medium heat until the squash is tender – a small amount of water can be added during the cooking to help the squash soften
Add the spinach to the squash and onion – cook for a further few minutes
Serve the salmon fillets with the squash, spinach and onion – add an extra squeeze of lime or salt and pepper if desired
Salmon is an oily fish which is a source of high-quality protein and omega 3 fats1. Dietary guidance from the NHS recommends most adults should consume two portions of oily fish per week (note, this recommendation may differ for some groups, such as pregnant women)2. Omega 3 fats may contribute to anti-inflammatory effects in the body. In addition, oily fish, such as salmon, sardines and mackerel, also contain key vitamins and minerals. These include vitamin D, iodine, potassium, and selenium2.
Vitamin D intake is particularly important, as many people in the UK are deficient during the winter months due to a lack of sunlight (the primary source of Vitamin D). Vitamin D is crucial for the maintenance of bone, particularly during stages of growth (childhood and adolescence), and also in later life when bone matter starts to degrade. In contribution to diet, physical activity, such as brisk walking and muscle strengthening exercises, are important in maintaining good bone health throughout life3.
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