Fat has always been a hot topic, back in the 1990s everyone was on the no-fat and low-fat bandwagon, scared of what might happen.
However, there is now sufficient evidence to support a moderate intake of healthy fats. Overall, it is still best to have a low-fat diet, with minimal amounts of saturated and trans saturated fat (often found in processed foods, butter and fatty cuts of meat) and instead, we are encouraged to choose sources rich in heart-healthy monounsaturated fats.
Salmon and extra virgin olive oil are both excellent sources of monounsaturated fats and omega-3 fatty acids. Just one serve of this dish will provide you with roughly 150% of your recommended dietary intake (RDI) for omega-3.
Salmon is also high in Vitamin D, B12, potassium and magnesium, making it a true superfood! Now, with all these health benefits you can see why it is suggested we eat 1-2 serves of fatty fish a week.
Serves -14
Prep time -15 minutes
Cook time -10 minutes
Gluten free
Nut free
Ingredients
- 2 tbsp white sesame seeds
- 1 tsp chili powder
- 1 tsp chili flakes
- 1 tbsp plain flour
- 4 x 120g skinless salmon fillets
- 2 tbsp extra virgin olive oil
- ½ small red cabbage, finely shredded
- 3 spring onions, finely sliced
- 1 cup coriander leaves, loosely packed
- ½ cup Greek yoghurt
- 1 tbsp Dijon mustard
- 2 limes, 1 juiced and 1 cut into wedges
- Salt and pepper, to season
How to make
1. In a small mixing bowl, combine the sesame seeds, chili powder, chili flakes and flour. Season with salt and pepper and transfer to a large plate.
2. Pat salmon dry with a paper towel and then toss each fillet in the chili coating. Heat one tablespoon of olive oil in a large saucepan over a high heat and add salmon fillets to the pan. Reduce heat to medium and cook for roughly three minutes, then turn and cook for a further three minutes, or until salmon is cooked to your liking.
3. Whilst salmon is cooking, combine the cabbage, onions and coriander in a medium bowl. To make the slaw dressing, whisk together the yogurt, lime juice and remaining oil then pour over slaw.
4. To serve, divide the slaw amongst each of the plates, then place the salmon fillet and lime wedge on top.
Nutritional information
| Kilojoules |
1580 kJ |
Protein |
33.3 g |
Carbohydrates, total
- sugars, total |
8.3 g
5.3 g
|
Fat, total
- saturated fat |
22.8 g
5.9 g |
| Sodium |
90 mg |
|
Rachel Scoular is an avid foodie, APD Dietitian and founder of
@healthyhappyhabits