MEDITERRANEAN ONE PAN SALMON & VEGGIES WITH WALNUT PESTOApr 05, 2023
A great recipe with a solid intake of essential fatty acids, eicosapentanoic acid (EPA) and docosahexanoic acid (DHA) from the salmon. Essential meaning that they must be acquired from the diet as our bodies cannot synthesise them.
Walnuts are a great source of nutrients, including protein, fiber, and various vitamins and minerals such as vitamin E, magnesium, and phosphorus. They also contain a sizeable amount of an essential fatty acid, alpha-linolenic acid (ALA), the vegetable omega-3 fatty acid that is the precursor of EPA and DHA.
Essential fatty acids play a role during pregnancy for brain development of baby, and are diverted to the foetus as a priority. As a result some mothers can experience poor cognition, brain function, and in some cases depressive symptoms if dietary and supplementary intake is insufficient.
Our recommendation - focus on plenty of omega 3 rich foods, including recipes like these, and supplement with high quality fish or algae oil.
Mediterranean One Pan Salmon & Veggies with Walnut Pesto
2 servings (GF) (DF)
125g cherry tomatoes, halved
1/2 bunch broccolini, end trimmed and stalks cut into thirds
2 small (160g) red capsicum, seeds removed, flesh cut into 2-3cm pieces
2 medium (250g) zucchini, trimmed and cut into 2- 3cm pieces
2 tablespoons (40ml) extra virgin olive oil
1 teaspoon dried oregano leaves
2x 160-180g pieces salmon, skin removed
Sea salt and black pepper
Fresh lemon wedges, to serve
2 cups basil leaves and stalks, tightly packed (approx 1 bunch basil)
1 cup (125g) walnuts
1 cup (250ml) extra virgin olive oil
2 cloves garlic, roughly chopped
2 tablespoons lemon juice
3 tablespoons nutritional yeast or alternatively 1/4 cup grated parmesan cheese
Heat oven to 180C. In a large ceramic baking dish (or alternatively use a tray lined with greaseproof paper) toss together cherry tomatoes, broccolini, red capsicum, zucchini, extra virgin olive oil, dried oregano leaves and a good pinch of sea salt and black pepper and spread evenly across the tray. Place the two pieces of fish over the top of the tray, cover with foil and bake for 30 minutes. Whilst the fish and veg are baking, make the pesto. Place all ingredients in a high speed blender and blitz until smooth. Once fish and veg are cooked, generously dollop some pesto over the top of the fish and serve with lemon wedges. Leftover pesto can be stored in fridge up to 1 week or freezer up to 1 month.
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