This is the world’s easiest healthy lunch recipe: you really don’t need to cook anything for this dish as most of these ingredients can be shop bought if you are eating your lunch at work. Alternatively, all of the ingredients can be prepared in bulk at home so that all is left to do is to assemble them on your plate. Poached salmon is a fantastic source of healthy protein and Omega 3 essential fatty acids that our bodies need to maintain maximum levels of health and well being. Adding a sweet fruit to salmon offsets its natural richness and saltiness. Adding a healthy green vegetable, well, its just the right thing to do no matter what diet plan or nutrition program you are on!
Ingredients: (1 portion)
– 1 piece of poached (or grilled) salmon approximately 125gr
– 1 dry bay leaf
– ½ fresh mango
– 5 sprigs of asparagus
– 1 tables spoon of balsamic vinegar
– salt and pepper (to taste)
1. Fill a small pot with freshly boiled water and keep it on a medium heat. Add a piece of salmon and a bay leaf and poach in simmering water for 5-7 minutes until cooked.
2. Fill another pot with freshly boiled water and keep it on a medium heat. Add your asparagus and simmer/boil for the same duration as the salmon.
3. Peel mango of its skin, half it and slice one half only into thin strips.
4. Carefully arrange all ingredients on a plate and drizzle with a little balsamic vinegar and a generous sprinkle of freshly ground pepper.
Salmon is a great fish to add if you are looking to reduce overall inflammation in your body (eczema, rheumatoid arthritis, dermatitis, IBS) due to its incredibly high levels of Omega 3 fatty acids. If you are not a fan of salmon then you can safely substitute it for trout, mackerel or sardines without compromising on the Omega 3 levels as all of these are extremely high in Omega 3 as well. If none of the above is available then a good old tuna is still a good contender! If you are using salmon (or even smoked salmon) then I would advise to omit dressing it with oil of any type as the fish is already naturally high in healthy fats.
Wishing you a great health and Bon Appetite.
Disclaimer: please consult your health care practitioner or doctor if you experience any health problems before making drastic changes to your diet and daily eating habits.