Dinner: Salmon with Spinach and Lemon Mash

Looks fantastic and tastes delicious.

This recipe includes superfoods such as:

Salmon, Lemon, Spinach

Health benefits of Salmon with Spinach and Lemon Mash

Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflammation, and support overall well-being. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

1 medium egg, lightly beaten
1 dash black pepper
2 oz fresh herbs, chopped (4 tbsp)
1 dash salt
2 tbsps lemon rind, finely grated
16 oz potatoes, cubes
8 oz spinach
1 medium red pepper, finely chopped
20 oz salmon steaks (4 x 5 oz)
1 oz plain flour
2 oz vegetable fat spread, reduced calorie
8 fl oz skimmed milk

Instructions

1. Cook the potatoes in boiling water for 15-20 minutes until tender.

2. Meanwhile, make the topping. Melt 1oz of the spread in a saucepan, add the flour and cook, stirring, for 1 minute. Remove from the heat and gradually stir in 7 fl oz of the milk.

3. Bring to the boil, stirring, until thickened and smooth. Add 1 tbsp of the lemon rind, herbs, seasoning, peppers and egg. Stir well.

4. Heat a non-stick frying pan or griddle and cook the salmon for 3-5 minutes on each side until golden brown. Transfer to a flameproof dish.

5. Spoon the sauce over the fish, put under a hot grill until the topping is set and the salmon is just cooked through.

6. Lightly cook the spinach according to packet directions.

7. Drain and mash the potatoes, then stir in the remaining spread, milk and lemon rind. Serve with the fish and spinach.

Share Salmon with Spinach and Lemon Mash