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Citrus salmon with spinach, broccoli and peas

Tags: omega 3 , Prostate , salmon , men

Nutritional Info
Calories522
Fat34g
Saturates9g
Total Sugar5g

A tasty recipe packed full of essential nutrients to maintain a well-balanced lifestlye.

Citrus salmon with spinach, broccoli and peas

The UK charity Prostate Cancer Foundation recommends that eating oily fish may help to prevent prostate cancer. Oily fish is a good source of omega 3 fats that have been shown to be beneficial for maintaining healthy cells. There was recently some media controversy on the potential of fish oil supplements increasing prostate cancer risk, however, most health professionals continue to recommend that oily fish such as salmon, mackerel and fresh tuna remain part of a healthy diet for men.

Prep time: 25 mins
Cooking time: 15 mins
Total time: 40 mins

Ingredients (Serves 2)

  • 25g butter
  • 2 x 150g salmon fillet
  • 2 oranges, quartered
  • Juice of 2 lemons
  • 1 tsp cinnamon
  • Pinch chilli flakes
  • 1 tsp brown sugar
  • 1 tbsp balsamic vinegar
  • Salt and freshly ground black pepper
  • 300g spinach
  • 1 small head of broccoli, cut into florets
  • 100g frozen peas
  • 2 tbsp olive oil

Method

Place the broccoli and peas into a pan of boiling water and simmer for 7 minutes, drain and set aside.

Melt the butter in a frying pan and place the salmon fillets into the pan along with orange segments, juice of 1 lemon, cinnamon, chilli flakes, sugar and vinegar.

Season and cook for 3-4 minutes on each side until completely cooked through.

Remove the salmon from the pan and flake into pieces. Return the frying pan to the heat and simmer the sauce left in the pan for 4-5 minutes, adding the broccoli and peas for the last 2 minutes.

Place the spinach, olive oil and juice from the second lemon into a large bowl and mix well. Add the peas, broccoli and all the juices from the pan and then place the flaked salmon on top.

Serve with new potatoes if desired.

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