Tasty Salmon Tray Bake - and not all fats are BAD fats!

Not all Fats are bad for you - Okay!
 
 
Omega - 3 fatty acids help our bodies in a number of ways and our bodies don't naturally produce this so we need to eat or supplement them.
 
This healthy fat can help lower the risk of heart disease, depression, dementia
and arthritis.
There are a number of different forms and the one found is fish is known as DHA & EPA - known to have the strongest health benefits.
 
ALA is found in walnuts, flaxseeds, leafy greens such as spinach, broccoli and edamame - so don't worry if you a veggie or vegan there are still ways to include it in your diet from natural sources.
 
Always try where you can to get your intake from natural sources but supplementing them is okay, we would suggest seeking advice if you are unsure if you need to take them - Speak with Ellie for more advice on supplements and nutrition.
 
 
Here is a delicious Baked Salmon Tray - why not give it a go and let us know how you get on. Serve with your favourite veggies of course! 7 - 10 portions a day!
 
What you need.
  • 14 oz. (400g) salmon fillet, skin removed
  • 1 tsp. honey
  • 2 tbsp. soy sauce
  • 2 tbsp. olive oil
  • 4 slices of lemon + 2 tbsp. of juice
  • 7/8 cup (200g) jasmine rice
  • 1 cup (150g) cherry tomatoes
  • handful basil leaves
  • 4 tbsp. natural yoghurt, 0% fat
 
Spices:
  • 2 tsp. paprika
  • 1/2 tsp. curry
  • 1 tsp. oregano
  • pinch of chilli flakes
What you need to do.
Cut the salmon fillet into 4 pieces. Rinse, dry and place in a bowl. Season with salt, pepper, paprika, curry, and oregano. Add honey, soy sauce, 2 tbsp. olive oil and 2 tbsp. of lemon juice, mix everything and cover the salmon.
Preheat oven to 400F (200C).
Cook the rice according to the instructions on the packaging. Drain it, then transfer into a baking dish and spread the rice over the whole surface of the dish.
Place the salmon fillets on top of the rice, add the cherry tomatoes and basil leaves, then sprinkle with chilli flakes.
Top salmon with lemon slices, and drizzle over the remaining marinade and bake in the preheated oven for 15 minutes.
Serve with a dollop of natural yoghurt.
 
Serves: 4
Prep: 5 mins
Cook: 30 mins
Nutrition per serving:
 476 kcal           19g Fats
  44g Carbs         31g Protein

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