Grilled salmon with chilli-infused edamame

  • 30min
  • 2
  • 473 kcal
  • Easy
  • Pescatarian
  • Mediterranean diet, Ketogenic, Paleo
  • Fish, Soy

Per 336 g contains

473 kcal 1969 kj
23%
27 g
38%
4.7 g
23%
4.6 g
5%
0.5 g
8%

of an adult's recommended intake.
Typical energy values per 100g: 586kj/141kcal

This colourful dish brings together the principles of a heart-healthy 'Mediterranean Diet' 

– containing oily fish, beans, and vegetables, it is packed with polyunsaturated fats, is rich in fibre and is full of vitamins, minerals and antioxidants. 

It is low in salt and saturated fat and is a great lower-calorie meal option if you are using weight management as a strategy to improve heart health. Following a Mediterranean dietary pattern has shown to be linked with lower risks of cardiovascular disease incidence and mortality.

Ingredients

  • Rapeseed oil
    4 sprays
  • Fresh salmon fillets
    2 x 140g 5oz
    Fish
  • Juice of half a lemon
  • Edamame beans
    140g 5oz
    Soy
  • Sugar snap peas
    140g 5oz
  • Red chilli, deseeded and chopped finely
    1
  • Spinach
    160g 5.5oz
  • Dried chilli flakes
    5g 0.2oz
Show all

Cooking Method

  1. Preheat the oven to 170°C (fan oven) and line a baking tray with lightly oiled foil using two sprays of rapeseed oil.
  2. Place the salmon fillets on to the foil. Squeeze over the juice of half a lemon. Add some pepper to season if wanted and then wrap the foil around the fillets to form a loose parcel. Place in the oven and bake for 20-25 minutes.
  3. Meanwhile, add the frozen edamame to a pan of water and bring to the boil. Simmer for 4-5 minutes.
  4. In a separate pan, over a medium heat, add two sprays of oil, the sugar snap peas and fresh chilli. Stir fry for 4-5 minutes.
  5. Once the edamame beans are cooked, drain and add to the pan.
  6. To finish, add the spinach and the dried chilli flakes to the pan. Heat for 1-2 minutes or until the spinach begins to wilt. Remove from the heat.
  7. Once cooked, remove the salmon fillets from the oven and serve on top of the mixed greens.
  8. Enjoy!

Nutritional Information

Typical Valuesper 100gper 336g serving
Energy
141 kcal
586 kj
473 kcal
1969 kj
Fat
of which saturates
8 g
1.4 g
27 g
4.7 g
Carbohydrate
of which sugars
2.1 g
1.4 g
6.9 g
4.6 g
Fibre1.9 g
6.5 g
Protein14 g
48 g
Salt0.2 g
0.5 g

Salmon 

Eating two portions of fish per week, including one portion of oily fish is recommended for those at high risk of or with cardiovascular disease. Oily fish contains high amounts of omega-3 fatty acids which have been linked to protecting the heart and blood vessels from disease.

Edamame beans

Edamame beans are a great complete source of dietary protein, providing all of the essential amino acids (building blocks of protein) needed by our body. The soy protein found in these beans can help to keep your heart healthy by lowering your levels of LDL cholesterol (the 'bad' cholesterol) - which can lead to a reduced risk of developing atherosclerosis and high blood pressure. The beans are also high in polyunsaturated fats, particularly omega-3, as well as being a rich fibre source to help you to feel fuller for longer.

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