It is recommended that pregnant women consume oily fish roughly 2-3 times per week. Oily fish such as salmon, trout and mackerel are all rich sources of omega 3 fatty acids and choline. Choline supports proper foetal brain development and nutrient transfer across the placenta. Choline is also found in high-fibre cannellini beans. We combined these nutrient-rich wholefoods with some of our favourite Mediterranean flavours to make a speedy dinner suitable for expectant mothers and the rest of the family too!
Serves 4
Prep time 30 minutes
Cook time 20 minutes
Vegetarian suitable, Gluten Free, Nut Free
Ingredients
- 2 400g cannellini beans, drained & rinsed
- 1 zucchini, halved and thinly sliced
- 1 tbsp extra virgin olive oil
- 1 punnet cherry tomatoes, halved
- ½ cup Kalamata olives
- 4 salmon fillets, skin on
- 2 tsp dried Italian herbs
- 1 cup fresh basil leaves
- 1 lemon, cut into wedges
How to make
1. Pre-heat oven to 200/180°C (fan-forced) and line a large baking tray with baking paper.
2. Scatter the cannellini beans and zucchini over the baking tray. Drizzle over olive oil and season with salt and pepper. Place the tray in the oven to cook for 10 minutes.
3. Remove tray from oven and scatter over the cherry tomatoes and olives. Place salmon on top, skin side down. Sprinkle over dried herbs, season with salt and pepper and return the tray to the oven for a final 10 minutes (or until salmon is cooked to your liking).
4. Remove the tray from the oven, serve with basil and lemon wedges.
Notes
Leftovers can be stored in the refrigerator for up to two days.
Nutritional information
| Kilojoules |
1870kJ |
Protein |
34.7 g |
Carbohydrates, total
- sugars, total |
15.6g
4.2g
|
Fat, total
- saturated fat |
26.6 g
5.8g |
| Sodium |
770 mg |
|
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