Rob Hobson, Healthspan's Head of Nutrition October 05, 2015

The benefits associated with the Omega 3 fatty acids DHA and EPA are well understood, playing an important role in brain, heart, eye and joint health. Despite this, we often fail to reach the government target of two portions of fish a week. Omega 3 supplements provide a convenient means of plugging the gaps in your diet, but it is always best to take a food first approach.

To help you do just that registered dietician Robert Hobson has put together two quick and delicious recipes packed full of omega 3.

Cajun salmon with avocado and spinach salad

Serves 2

400 calories per serving

For the salmon

• ½ tbsp smoked paprika

• 1 tbsp ground cumin

• ½ tbsp ground coriander

• 1 pinch of dried chilli

• 1 garlic clove, finely chopped

• Sea salt

• Ground black pepper

• 2 large skinless salmon fillets, about 150g each

• Extra virgin olive oil

For the salad

• 150g baby spinach

• 1 handful of coriander, finely chopped

• 1 handful of mint, finely chopped

• 1 handful of flat leaf parsley

• ½ small red onion, finely chopped

• 2 avocados, peeled, stone removed and flesh cut into chunks

• 1 tbsp sunflower seeds

• ½ lemon, juiced

• 1 tbsp Extra virgin olive oil

• Sea salt

• Ground black pepper

Method

1. Preheat the grill to medium/high.

2. Place the spices in a bowl with the garlic, salt and pepper then combine well. Rub the salmon with a little olive oil and then add to the bowl and fully coat with the spices.

3. Place the coated salmon on a greaseproof baking sheet and cook under the grill for 4 minutes each side until tender.

4. Whilst the salmon is cooking, prepare the salad. Add all the salad ingredients in a large bowl and combine.

5. Serves the salmon with a generous helping of salad.

Rich in omega 3, potassium, selenium, vitamin D, B6. B12 and C.

Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when this isn’t possible supplements can help. This article isn’t intended to replace medical advice. Please consult your healthcare professional before trying supplements or herbal medicines.

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