Archive for Fish

This recipe is fresh and satisfying,
and is high in protein and
antioxidants thanks to the three
‘superfoods’ included, namely
salmon, spinach and mango. Each
portion provides just 260 Kcals
and 14 g fat.
Ingredients (serves 6):
1 large ripe mango, peeled and cubed
1 red onion, fi nely chopped
1 tbsp virgin olive oil
2 small chillies, chopped (red for mild; g reen for extra hot!)
Juice of half a lime
2 tbsp chopped watercress (plus 4 sprigs for decoration)
Pinch of black pepper
4 medium salmon fi llets
Half a lemon
8 handfuls of (uncooked) spinach
Method
1. In a large bowl, combine the mango, red onion, olive oil, chillies, lime
juice and watercress. Add the black pepper and mix.
2. Brush the salmon lightly with olive oil and a squeeze of lemon juice.
3. Grill salmon on each side for approximately 5 to 8 minutes, or until
cooked through.
4. Meanwhile, lightly steam the spinach. When it is cooked, shake
excess water away and make a bed of spinach on each plate.
5. Place salmon on top with a sprig of watercress and serve with the
salsa.
Serving: You could serve with some new baby potatoes or some brown
rice on the side (splash with reduced-salt soya sauce for extra fl avour).

salmon_recipeThis recipe is fresh and satisfying, and is high in protein and antioxidants thanks to the three ‘superfoods’ included, namely salmon, spinach and mango.

Each portion provides just 260 Kcals and 14 g fat.

Ingredients (serves 6):

  • 1 large ripe mango, peeled and cubed
  • 1 red onion, finely chopped
  • 1 tbsp virgin olive oil
  • 2 small chillies, chopped (red for mild; g reen for extra hot!)
  • Juice of half a lime
  • 2 tbsp chopped watercress (plus 4 sprigs for decoration)
  • Pinch of black pepper
  • 4 medium salmon fi llets
  • Half a lemon
  • 8 handfuls of (uncooked) spinach

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Categories : Fish, Healthy Eating, Recipes
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About Elaine

Elaine graduated from Trinity College with a B.Sc., (Hons) in Human Nutrition and Dietetics. She gained wide experience working as clinical nutritionist in several hospitals prior to establishing her first private dietetic clinic in 1992.

Private Practice Experience
Elaine has gained vast experience specialising in providing private individual dietetic consultations for her clients in her clinics for the past 17 years. In recent years, her main areas of interest are weight management, obesity, diabetes, heart disease and nutrition and gastro-enterology.

Elaine is an active member of the INDI and was chairperson of the Irish Nutrition and Dietetic weight management interest group from 2005 to 2007.

Dietetic and Nutrition Consultancy
Elaine has provided dietetic consultancy to a wide range of industries including private hospitals, hotels and catering companies. She has designed, piloted, implemented and coordinated workplace wellbeing programmes for several prominent companies and large international corporations.