Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Omega-3, Protein and Choline.
- Omega-3 — Omega-3 fats support heart, brain and mood health, and are important in pregnancy for your baby’s brain and eye development.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Choline — Choline supports brain, nerve and liver health, and is especially important during pregnancy and breastfeeding for your baby’s brain development.
A quick pan-fried salmon dinner with a sesame crust, rich in omega-3 and choline.
Dinner · Serves 2 · Ready in 20 min · Rich in Omega-3, Protein, Choline
Ingredients
- 2 salmon fillets
- 2 tbsp sesame seeds
- 1 tbsp tamari (gluten-free soy sauce)
- 1 bunch broccolini
- 1 cup green beans
- 1 tsp sesame oil
Method
- Brush the salmon with tamari and press the sesame seeds onto one side.
- Pan-fry sesame-side down for 3-4 minutes, then flip and cook a further 3-4 minutes.
- Steam the broccolini and beans until just tender.
- Serve the salmon over the greens with a drizzle of sesame oil.
Tip: Salmon skin crisps up nicely and holds extra omega-3 — leave it on if you enjoy it.
Roughly per serve
- Choline: 90 mg
- Protein: 28 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.
Keep exploring