Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Protein, Calcium and Omega-3.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Calcium — Calcium helps build and maintain strong bones and teeth and supports normal muscle and nerve function — important throughout life and particularly around menopause.
- Omega-3 — Omega-3 fats support heart, brain and mood health, and are important in pregnancy for your baby’s brain and eye development.
Omega-3s and iodine for the brain, with protein and calcium from the greens.
Dinner · Serves 2 · Ready in 30 min · Rich in Protein, Calcium, Omega-3
Ingredients
- 2 salmon fillets
- 1 head broccoli, in florets
- 1 cup cooked quinoa
- 1 lemon
- Handful of parsley
- 1 tbsp olive oil
- Salt and pepper
Method
- Bake the salmon at 200°C for 12 to 15 minutes.
- Steam or roast the broccoli until tender.
- Toss the warm quinoa with olive oil, parsley and a squeeze of lemon.
- Build the bowls with quinoa, broccoli and salmon. Finish with lemon.
Tip: Oily fish like salmon is a top source of the omega-3 (DHA) that supports brain development in pregnancy.
Roughly per serve
- Iron: 2 mg
- Choline: 100 mg
- Calcium: 120 mg
- Protein: 32 g
- Omega-3: 1600 mg
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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