Recipes

Why sporting champions eat Salmon

Posted on
September 30, 2017

Who ever said healthy food doesn’t taste good? Salmon not only tastes great it is good for you. Salmon boasts nutrients that are beneficial for our heart and brain health and is a regular feature of one of the AFL's  sporting champions, Tom' Mitchell's diet!

The health benefits of fish, including salmon,  have the National Heart Foundation recommend eating fish two to three times fish serves a week. One of the player's I work with at Hawthorn Football Club, 2018 AFL Brownlow Medalist Tom Mitchell reports in his winning speech that he, 'is on a strict salmon diet.' He obviously eats salmon regularly, is this his winning ingredient?

Salmon contains around 20 grams of protein per 100 gram serving, with protein being important for cell repair and muscle growth and maintenance. This protein level is similar to that in red meat however, the popular oily fish has the benefit of a higher omega 3 fat content. These healthy polyunsaturated fats are best sourced from seafood and can not be made by the body.

Omega 3 fats have been shown to reduce blood pressure and the build up of plaque in arteries and decrease the risk of blood clotting. They have anti-inflammatory properties and may assist with relief of joint pain and are important for brain health.

Salmon also contains iron, zinc, some B group vitamins such and Vitamin B6 (pyridoxine) and vitamin B12, important nutrients for our overall health and immune system.

Salmon is easy to cook and prepare. You can:

  • Bake it in the oven
  • Grill
  • Pan fry in extra virgin olive oil
  • Cut up into a pasta sauce
  • Steam with some herbs and spices and a sauce
  • Throw on the barbeque
  • If you have very fresh fillets cut it finely for sashimi


Look for fresh fillets, the flesh should spring back when you prod it and it shouldn’t smell too fishy.  Salmon is a fish that also freezes well. I sometimes buy a big fillet at the market, cut into portions and freeze. The oil in the fish helps keep the flesh nice and firm when it defrosts.

With all these nutrients and a champion footballer behind it how could you not include salmon as part of your regular diet!


References:
https://www.heartfoundation.org.au/images/uploads/main/Programs/Sources_of_omega_3.pdf
https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/fats-and-cholesterol/monounsaturated-and-polyunsaturated-omega-3-and-omega-6-fats

You Might Also Like

Spinach, Ricotta and Corn Parcels

Hands up if you love crisp golden pastry? These spinach, ricotta and corn parcels are just delicious, perfect for a cold autumn or winter’s night. You could experiment with adding different vegetables, herbs and spices. If you are looking to reduce your meals with meat being the feature this one ticks that box, with the ricotta cheese, eggs, tasty cheese and ham providing the protein. If you wanted to go meat free you could leave out the ham. As the ham is salty and so is cheese I don’t add in extra salt into the mix.

29

May

My Favourite Savoury Healthy Muffins

Muffins are tasty and versatile, enjoyed for snacks or meals. How easy it is to make a batch and pop extra in the freezer for another day. These veggie muffins go well with a hearty bowl of soup for lunch or as a great way to include some vegetables at breakfast time or a pre or post workout healthy snack. Throw in what ever vegetables and herbs you like with some of your favourite tasty cheese. Everyone in the family could be baking and eating these!

18

May

Quick Healthy Dinner Recipe: Tandoori salmon with cous cous and greens

Do you get home at the end of a long day and think, I wish dinner was ready? Since there are no magic fairies to make this happen, the next best option is a quick meal to prepare, so dinner is ready for the family in half an hour. Salmon fillets and greens can make this dream come alive! Here is my quick recipe to feed and fuel the family and is healthy at the same time!

10

Jan