Omega 3 fats are considered to be beneficial for heart health by increasing HDL (good) cholesterol, reducing inflammation and thinning the blood.  The richest source of omega 3 is oily fish such as salmon that contain EPA and DHA. Nuts, especially walnuts, provide a plant source of omega 3 (ALA) that the body converts into EPA and DHA. This dish is high in omega 3 and also protein, which helps the body to grow and rebuild muscle.

Ingredients:

  • 50 g walnuts
  • handful fresh parsley
  • handful fresh mint
  • 8 drops CBD oil
  • tablespoon olive oil
  • salt and pepper to taste
  • zest and juice of 1 lime, plus more to serve
  • 2 salmon fillets

Method:

  1. Preheat your oven to 200/180 fan, line an oven dish with baking paper and place your salmon fillets onto it
  2. Put the walnuts, fresh herbs, lime zest, oils and salt and pepper into a food processor and pulse until it forms a crumb like consistency.
  3. Spoon the mixture out and top each salmon fillet evenly with the mixture.
  4. Squeeze the lime juice over the fillets, then pop them into the heated oven for 20 minutes or until cooked through.
  5. Serve with seasonal veg and wedges of lime.

Serves 2
Cooking and prep time: 30 minutes

Nutritional information:


Nutrient Nutrition per serving:
Energy 537 calories
Fat 42.7 g
Sat fat 8.2 g
Carb 1.3 g
Sugar 0.9 g
Fibre 1.6 g
Protein 35.4 g
Salt 0.7 g

Other nutrition claims:

  • High in protein (more than 20% of the energy from protein) – 24% energy from protein
  • High in omega 3 (at least 80mg of the sum of EPA and DHA per 100g) – 990mg per 100g.
A rich source of: (more than 30% of the RDA):
Vitamin D 73mcg (141% RDA)
Vitamin E 7.5mg (62% RDA)
Vitamin K1 31.4mcg (42% RDA)
Vitamin B1 0.8mg (73% RDA)
Niacin 12mg (75% RDA)
Vitamin B6 0.5mg (36% RDA)
Pantothenate 730mg (36% RDA)
Potassium 126mcg (63% RDA)
Phosphorus 445mg (64% RDA)
Selenium 27.8mg (51% RDA)

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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