IF World Salmon Day on October 8 slipped you by, don't worry: any day can be salmon day... and it's so good for you.
Salmon producer Tassal has a host of tasty, nutritious recipes on its website sure to please the most discerning of family diners.
Recent research by the company found that while salmon is a popular choice for Australians, almost three-quarters of us aren't sure how best to cook it. And, on average, Aussies only know two salmon-based recipes compared to seven chicken and five beef.
So Tassal teamed with leading nutritionist Susie Burrell to highlight just how easy it is to prepare salmon for different meals of the day.
It wants us to embrace the 5 + 5 + salmon made super routine - an easy, efficient method where a fillet of salmon is grilled on each side for five minutes before being served.
Ms Burrell said salmon is one of the most nutrient-dense food options available.
"It's one of the richest sources of omega-3 fats, it's high in protein and contains vitamin D, vitamin E and a range of B group vitamins and antioxidants," she said.
"There are few food that offer so many key nutrients in a single serve, which is why salmon is frequently referred to as brain food."
To get you started, here's an easy recipe:
Tassal crispy skin salmon with Asian vegetables
Ingredients
4 Tassal Fresh Salmon Fillets, skin on
2 tbsp vegetable oil
1 red onion, sliced
4 baby bok choy, cut in half
1 carrot, shredded or julienned
1 bunch baby asparagus, trimmed and cut in half
Fresh coriander leaves, to serve
1/4 cup chopped cashew nuts, to serve, optional
Dressing
2 cloves garlic, finely chopped
4cm piece ginger, finely chopped
1 small red chilli, finely chopped
2 tbsp lime juice
2 tbsp fish sauce
1 tbsp soy sauce
Method
- Combine dressing ingredients in a jar then set aside.
- Heat 1 tablespoon oil in a large non-stick pan over high heat. Place the fillets of salmon skin side down for 5 mins until the skin goes crispy, then turn and cook for a further 5 mins. Remove from pan and set aside in a warm place.
- Add remaining oil to pan and add the vegetables all at once. Toss to cook for 3-4 minutes or until cooked to desired texture.
- To serve, divide vegetables between 4 bowl plates and top each with a fillet of fish. Pour a little dressing over the fish and vegetables and garnish with a sprinkle of chopped cashew nuts and coriander leaves.
For more nutritious and easy recipes from Tassal, click HERE
