Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Calcium, Protein and Omega-3.
- Calcium — Calcium helps build and maintain strong bones and teeth and supports normal muscle and nerve function — important throughout life and particularly around menopause.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Omega-3 — Omega-3 fats support heart, brain and mood health, and are important in pregnancy for your baby’s brain and eye development.
A pantry dinner with calcium from the salmon bones and plenty of protein.
Dinner · Serves 3 · Ready in 25 min · Rich in Calcium, Protein, Omega-3
Ingredients
- 1 large can salmon, drained
- 250g pasta
- 400g can crushed tomatoes
- 2 cloves garlic
- 2 handfuls baby spinach
- 1 tbsp olive oil
- Cracked pepper
Method
- Cook the pasta.
- Soften the garlic in the oil, add the tomatoes and simmer 5 minutes.
- Flake the salmon (bones and all) into the sauce with the spinach.
- Toss through the pasta and season to serve.
Tip: Mash the soft salmon bones right through, that is where the calcium is.
Roughly per serve
- Iron: 2 mg
- Choline: 90 mg
- Calcium: 220 mg
- Protein: 28 g
- Omega-3: 1200 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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