Pesto salmon dinner

Eating oily fish at least twice a week supports heart health, immune function, infant brain development, insulin sensitivity, and cognitive function in later life. Oily fish is a rich source of EPA and DHA, omega-3 fatty acids that are easily absorbed by the body. Although walnuts, flax, and chia seeds also provide omega-3s, they require conversion to EPA and DHA, which is less efficient, resulting in lower availability compared to oily fish. I wanted to point this out, as it's important to be aware of this difference.

Now, it’s time for the recipe:

Ingredients (serves 2):

• 2 salmon fillets

• 2-3 tbsp of basil pesto

• 2 tsp of pine nuts or chopped pistachios

• 10g (or more, depending on taste) parmigiano reggiano

• 180g of broccoli 

• 100g of frozen peas

• Lemon

• Olive oil

• Chilli flakes

Serve it with:

• Whole grain penne pasta

• Wild or whole grain rice

Method:

Set the oven to 200°C on fan settings. Cook the pasta or rice following pack instructions, and put the peas in for the last 2 minutes. On the other hob boil the broccoli for 5-6 min. Season them with lemon squeeze, olive oil and chilli flakes.

Prepare the salmon by squeezing a bit of lemon on the fillets, then spread a generous layer of pesto. Top it up with the pine nuts or pistachio, or go crazy and do both, and parmigiano reggiano. Bake the salmon for 10 min.

Serve the salmon with the broccoli and carbs of choice with the peas and enjoy.