Happy Nutrition Month! If you’re just joining us, we’ve asked Alisha Miller, Central Indiana Orthopedics Physical Therapist, to share a few of her favorite healthy recipes this month. In addition to practicing as a Physical Therapist at CIO, Alisha owns a nutrition coaching company and will be explaining the nutritional benefits of each recipe she shares.
Salmon is the main ingredient in this recipe and has several benefits including being low in saturated fat, high in protein, one of the best sources of vitamin B12 and bursting with potassium and other nutrients such as iron and vitamin D. A serving of salmon, approximately 3 to 4 ounces, is about 200 calories.
The health benefits of salmon are amazing. Vitamin B12 helps keep nerve cells and blood cells working properly. There is an abundance of Omega-3 fatty acids, which are “essential” fatty acids. These essential fatty acids can help decrease our risk for cardiovascular disease, dementia, Alzheimer’s and some cancers. Also, salmon is high in antioxidant properties and can help decrease inflammation. Salmon is a lean protein and a great source for our protein needs.
Olive oil is a healthy fat, and just a single tablespoon of extra virgin olive oil provides approximately 13% of your daily recommended value of vitamin E and approximately 9% of your daily recommended value of vitamin K. Not only is olive oil heart healthy as it contains antioxidants, helps with vasodilation and is an anti-inflammatory, it also has anti-cancer properties and helps with bone health.
Another main ingredient in this recipe is couscous. Couscous is a whole grain carbohydrate but does contain gluten. If you need a gluten-free option, quinoa is a great substitute and is lower on the glycemic index.
Couscous is rich in vitamins and minerals like calcium, phosphorus, selenium, potassium and magnesium. These nutrients include the ability to strengthen your bones, muscles and immune system. Additionally, they have been associated with helping reduce the risk of chronic disease, aiding with digestive health and supporting weight loss when an appropriate calorie deficit is maintained. Pairing couscous with a protein, like salmon, will bring down the overall glycemic load of couscous.
Visit our blog next week for another healthy recipe!
Prep: 10 mins
Cook: 12 mins
Nutrition per serving
- 516 kcal
- 29g fats
- 29g carbs
- 36g protein
For the salmon:
- 2x 4 oz pieces of salmon
- 2 tsp olive oil
- 2 tsp lemon juice
- sea salt and pepper
For the salad:
- 2 cups iceberg lettuce, chopped
- 1 cup couscous, cooked
- 1/2 red onion, chopped
- 10 cherry tomatoes, chopped
- 1 tbsp feta cheese
For the dressing:
- 1 tbsp olive oil
- 1 tbsp fresh lemon juice
- 1/2 tsp Dijon mustard
- 1/2 tsp maple syrup or honey (optional)
- sea salt and pepper, to taste
- Preheat oven to 400F (200C). Rub the salmon with olive oil and season with salt and pepper.
- Place salmon skin-side down on a baking tray and pour the lemon juice over the top. Roast for 10-12 minutes until cooked through.
- In the meantime, make the dressing by whisking together all the ingredients.
- Prepare the salad by dividing the iceberg lettuce in between bowls. Top with cooked couscous, red onion, tomatoes and feta cheese.
- Once salmon is cooked, remove from oven and place on top of the salad. Drizzle with the dressing and serve.