Superfood: Salmon

What is salmon?

Salmon is a satisfying, nutritious oily fish that is a great source of healthy fats, protein and minerals. It's an important inclusion in a healthy diet, as The Heart Foundation recommends that all Aussies eat two to three 150 g servings of oily fish every week.

What are the health benefits of salmon?

Salmon, like other oily fish, is a rich source of DHA, an omega-3 fatty acid. Omega-3 fats are linked to preventing heart disease, smoothing your skin, aiding weight loss, boosting your mood and reducing inflammation. Because salmon is an excellent source of healthy fats, it helps slow the rate of digestion, which makes you feel full for longer. Omega-3s are also crucial for brain function - in fact, they’re often called ‘brain food’.

Salmon is also high in protein and packed with minerals from the sea including zinc, iodine, iron and potassium.

How do you cook salmon?

Salmon cooks quickly and is delicious pan-fried, chargrilled, barbecued, baked and steamed. The healthiest ways to cook salmon are those methods that don't require the addition of butter or oil, such as steaming, baking and poaching.

Watch Judy Davie, The Food Coach, cook up a Warm French Lentil and Hot Smoked Salmon Salad

5 Ways to Cook with Salmon:

Salmon and Miso Noodle Soup
Spelt Herb Scones with Smoked Salmon and Avocado
Seared Wild Salmon with Mango Salsa
Baked Salmon with Oregano
Seared Salmon with Potato and Bean Salad