Stuck for inspiration for dinner tonight? Look no further than salt and pepper salmon

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  • Just got home from work and can’t even think about what to cook for dinner because you’re so hungry?
  • Want to impress a boy/girl/Flatmate with a fresh, delicious meal but don’t know where to start?
  • Fancy yourself as a big of a Jamie Oliver and want to prepare tasty a tasty meal in less than 15 minutes?

Well do I have a recipe for you?! This is my go to meal when I want a super quick, easy dinner with little clean up. This meal tastes so good its hard to believe its good for you!

Health Benefits of Salmon

Kiwis are wild about their salmon. Salmon is loaded with protein and the two blockbuster omega 3s — DHA and EPA — that make us happy, smart and pain-free. As the body can’t make omega-3 fatty acids, the best way to obtain them is through the food we eat. It also contains a high level of vitamins A, B, C, D, E, and minerals like Selenium, Zinc, Phosphorus, Calcium, Iron, Magnesium and Potassium. Salmon is also a very good source of easy digestible proteins (amino acids) and B vitamins, making it one of the best protein foods you can eat.

The health benefits of eating salmon include the following:

  • Good Source of Vitamins, Proteins and Essential Minerals: Proteins, or accumulations of amino acids, are essential components of our cells, tissues, enzymes, hormones and every other body part. The proteins from salmon, and most other fishes, are easily digestible and easily absorbed into the body. They don’t have any adverse side effects, nor do they contain carcinogenic compounds like some other meats do.
  • Metabolism: The omega-3 fatty acids, vitamin-D and selenium within salmon all combine to help manage insulin levels throughout the body, thereby facilitating the absorption of sugar and the subsequent lowering of blood sugar levels.
  • Cardiovascular Health: While the omega-3 fatty acids help reduce cholesterol, maintain flexibility of arteries and veins and strengthen cardiac muscles, the essential amino acids repair damages to the cardiovascular tissues. They help reduce the blood pressure as well, by lowering cholesterol levels and preventing the hardening of artery walls. This considerably reduces the chances of heart attacks.
  • Brain & Nerves: The omega-3 fatty acids increase the efficiency of brain functions, improves memory and keep it active during long working hours. Along with the amino acids, vitamin A, vitamin D, and selenium, these fatty acids protect the nervous system from damage related to aging, acts as an antidepressant, relaxes the brain and also helps in treating Alzheimer’s and Parkinson’s disease.
  • Eye Care: Again, the omega-3 fatty acids and amino acids help to prevent macular degeneration, retinal dryness, loss of vision and fatigue of the eyes. It is a proven fact that people who eat fish regularly, or at least more than others, have better vision than those who don’t.
  • Other Benefits: Omega-3 fatty acids reduce inflammation of the arteries and the digestive system, reduce chances of colon, prostate, and kidney cancers. Furthermore, salmon can improve skin texture, add some sparkle to your eyes, skin, hair and nails and help in the growth of beneficial bacteria in the colon.

Fact of the Day…The fatter the salmon, the more nutritious and healthy it is!

So without further ado, here is my go to salt and pepper salmon recipe!

Salt and Pepper Salmon

Salt and Pepper Salmon


  • 150gm salmon per person
  • Salt and pepper
  • 2 x cups of veggies per person (I use a mix of mushrooms, capsicums, broccoli, zucchini but feel free to get adventurous)
  • 1 cup baby spinach per person
  • 1/2 Tbs soy sauce (or coconut aminos) per person


  1. Heat a pan till its hot hot hot. Note, you don’t need to add any oil because the oil in the salmon will be more than enough to stop your salmon sticking
  2. Liberally salt and pepper both sides of your salmon
  3. Add your salmon steaks skin side down and leave it there till the middle is nearly flesh coloured (Or you can feel its heated through). While you are waiting for your salmon to crisp up, chop your veggies into small, equal(ish) chunks
  4. If you have room in the pan you are cooking your salmon in throw all your veggies (except the spinach) in. Alternatively heat another pan and add your veggies when its hot
  5. When your salmon is cooked half way (about 8 minutes) flip your fish and leave it there till its finished (about 5 mins).
  6. While your salmon finishes cooking, stir fry your veggies. When they are nearly cooked to your liking add the soy sauce and toss around till all veggies are coated. Throw in the spinach at the very end and toss around till it’s just wilted.
  7. Pop the salmon and veggies on a plate and eat immediately

Salmon health benefits accredited to

3 thoughts on “Stuck for inspiration for dinner tonight? Look no further than salt and pepper salmon

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