Calories: 1046 kcal (or 608kcal)
Macros: 79g Protein, 95g Carb & 38g Fat
The key to a succulent and juicy salmon fillet is retaining more of it pinkness and for me, keeping the skin on. The skin adds another 40 calories per fillet, but makes a big difference to taste. This is perfectly balanced dinner meal, as you offset the richness of the Salmon with the tender Parma Ham wrapped Asparagus and the satisfying goodness of the Leeks. Serve with some crispy mini Sweet Potato roasties and a drizzle of Hollandaise and voila! Screams healthy, with no sacrifice on flavour or enjoyment. Lower this plate by 438 calories by reducing to one Salmon Fillet and 200g of Sweet Potato.
- Sweet Potato – 420g
- Boneless Salmon Fillets with Skin – 2x / ~400g
- Asparagus – 8x spears
- Prosciutto di Parma – 2x slices
- Leeks – 75g
- Rice Bran Oil – 1x teaspoon
- Hollandaise Sauce Mix – ½ serving
- Lactose Free Milk – 30ml
Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato. Salmon is a great source of protein, that is rich in Omega-3 Fatty Acids (great for the brain), high in Vitamin B, good source of potassium and loaded in Selenium. All combined give a host of benefits ranging from cardiovascular, improved mood and cognition, Joint protection and eye benefits. Asparagus also contains folate, vitamins A, C, E and K, as well as chromium, a trace mineral that can enhance the transport of blood sugar into your cells. You get a great portion of indigestible fibre and prebiotic benefits for your guts’ microbiome (i.e. feeding the beneficial bacteria), that come with Asparagus and Leeks.
Follow this Food Diary micro-blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.