Calories: 974 kcal (or 542 kcal smaller portion)
Macros: 69g Protein, 77g Carb & 47g Fat
Braised Rainbow Chard soaked with the Soy & Ginger Sauce from the Salmon was a surprise to the system! Crunchy richly coloured stems, wilted leaves with the umami and salty vibe of the sauce is a beautiful combination. The Buttery Sweet Potato mash has more depth and flavour than normal mash, and then you add the perfectly pan-fried sesame Salmon over the top and… boom! Rich tastiness, healthy fats, low GI starchy carbs and the moreish flavours of Soy Sauce, all within a reasonable amount of calories. Done. 😋
For a smaller portion, drop to one Salmon fillet, 200g of Sweet Potato and 10g of Butter. This would save you 432 calories, without compromising on the flavours or nutritional goodness whatsoever.
- Wild-Caught Salmon (with skin) – 2x Fillets
- Soy Sauce – 1x teaspoon
- Crushed Ginger (lazy) – ½ x teaspoon
- Toasted Sesame Seeds – 1x teaspoon
- Sweet Potato – 340g
- Grass Fed Butter – 20g
- Rainbow Chard – 200g
- To Season & Garnish – Rock Salt & Coriander
- 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.
- Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to its high fibre content that slows the absorption of the carbs.
- Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore, Butter contains only trace amounts of lactose.
- Sesame seeds have a high source of cholesterol-lowering phytosterols and is a good source of iron, magnesium and fibre.
- Rainbow Chard is an outstanding way to get Vitamin A and K, with a cup meeting 60% and over 100% of your RDA respectively. Rainbow Chard has higher concentrations of Vitamin C and E compared to Swiss Chard. Furthermore, Chard is a good source fo dietary fibre and is a rich source of polyphenols and antioxidant compounds, with the highest concentration in the deeply coloured parts of stems.
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