Calories: 1046kcal (or 581kcal)
Macros: 68g Protein, 84g Carb & 50g Fat
An oriental inspired dish that’s jam-packed with flavour. I loooove this! Especially the crunchy texture of the Pak Choi, drenched in Coconut Chilli Lemongrass sauce and balanced perfectly with the flaky Salmon fillets. This time, leave the skin on the Salmon to give that slight crunch and extra indulgence to the meal, whilst only adding approx 40 calories per fillet. Serve with a healthy portion of Basmati Rice, that is gut friendly and does not compete with the other flavours on the plate. For a smaller option, drop to one Salmon fillet and 125g of Basmati Rice, saving you 465 calories.
- Salmon Fillets – 2x Fillets with Skin/ 200g
- Coconut Oil – 1x teaspoon
- Pak Choi – 200g
- Rice Bran Oil – 1x teaspoon
- Coconut Chilli Lemongrass Stir Fry Sauce (tesco) – 1x pack
- Basmati Rice (Microwavable) – 250g / Pack
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. You get a great portion of indigestible fibre and prebiotic benefits for your guts’ microbiome (i.e. feeding the beneficial bacteria), that come with Pak Choi, plus it’s an excellent source of vitamin K, vitamin C, vitamin A (in the form of carotenoids), potassium, folate, vitamin B6, calcium and manganese
White Rice is pretty empty when it comes to nutrients to be honest, but it is so much better than choosing Brown Rice as the harmful Lectins (such as Gluten) in the wholegrain have mostly been removed. Lastly, Coconut oil (and Milk) is high in healthy fats called medium-chain fatty acids (MCFAs) that increase healthy cholesterol. MCFAs provide the perfect source of energy because they are much easier to digest and convert to energy, are not readily stored as fat, antimicrobial and antifungal.
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.