Nutrition & Lifestyle Coach Charlotte Lau explores the benefits of incorporating another healthy ingredient into our diets. This month it’s salmon

Oily fish is often promoted as a positive food choice due to its multitude of health benefits, but what exactly are they? Salmon is a great source of protein and typically provides 15-20g of protein per 100g. It is known as a complete protein which means that it contains all nine essential amino acids in sufficient quantities, it is also packed with omega-3 fatty acids; the important good fats. These help to maintain healthy cholesterol levels and protect blood vessels from inflammatory damage. Omega-3s are also vital for the health of the brain and the nervous system, strengthening our immune systems and cellular growth and regulating our hormones. Ultimately we need to be looking at increasing our omega-3 fats and reducing saturated and trans fats; aim for up to two portions of oily fish every week and enjoy a variety of nuts and seeds in small quantities to help achieve these goals. Salmon also contains many key nutrients including selenium, phosphorus, and B vitamins. Its unique, delicate flavour and less ‘fishy’ taste can make it more appealing than many other varieties of fatty fish, such as sardines and mackerel, which often make it a popular choice with children too.

Salmon & vegetable parcels

This tasty recipe is packed with healthy omega-3s

Serves 2

  • 2 salmon fillets
  • 1 lemon – zest and juice half and thinly slice other half
  • 1 red pepper, sliced
  • 1 green pepper, sliced
  • 1 white onion, sliced
  • 6 cherry tomatoes, halved
  • 10-12 asparagus stalks
  • 1 clove of garlic, finely chopped
  • 2 tsp capers, chopped
  • 1 sprig of rosemary
  • 2 sprigs of thyme
  • 2 tbsp olive oil
  • salt and black pepper
  1. Preheat the oven to 180°C and cut rectangles of baking paper for each salmon fillet, big enough to fold over and make into a parcel.
  2. Place 2 slices of lemon at the centre of each paper and rest the salmon on top. Add the peppers, onions, tomatoes and asparagus around the salmon and top with the garlic, capers, lemon zest and juice, rosemary, thyme and a pinch of salt and pepper. Drizzle over the olive oil.
  3. Fold the paper up and twist the ends to make an enclosed parcel. Place on a baking tray and roast for approximately 18 minutes until the fish is cooked through. Enjoy with sweet potatoes or brown rice.

Charlotte runs Plume Nutrition, where she offers support and advice for weight management, controlling cravings, sleeplessness, stress and increasing energy levels. Find out more at

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