10 Minute Salmon And Vegetable Stir Fry

Looking for a healthy dinner the family is going to enjoy on a short time frame? A quick stir fry is the best option since it’s made with wholesome vegetables, healthy salmon and takes just 10 minutes create.

RELATED: Quick and Easy Smoked Salmon Recipe


3 tablespoons vegetable oil

2 cloves garlic, chopped

1 cup baby carrots

1 cup asparagus, sliced

2 cups salmon fillet

1 red pepper, diced

1 green pepper, diced

2 tablespoons rice wine

1 tablespoon soy sauce


  1. Heat the oil over a large wok, and fry the garlic until it begins to brown.
  2. Add the vegetables and cook for 2 minutes. Then add the salmon (feel free to cube or slice it into thin pieces so it can cook faster). Keep cooking for another 2 minutes until it begins to crisp.
  3. Combine the rice wine and soy sauce, and stir every few seconds. Cook for another 5 minutes, then serve immediately.

Image via iFoodReal

August 1, 2015

Grilled Salmon Sliders Recipe

Make these delicious nibbles the next time you’ve got some salmon leftover, or if you want to create a quick and tasty lunch. The recipe takes just 20 minutes to prepare and tastes amazing with avocado sauce, a touch of mayonnaise and some steamed vegetables.

RELATED: Quick and Easy Smoked Salmon Pasta Recipe


1/2 kilogram salmon (skinless, cut into smaller pieces)

3 tbsp olive oil

1 tbsp chilli flakes

1/2 tsp salt

Lemon juice

1/2 tsp black pepper

1/2 tsp cumin

Slider rolls


  1. Combine the chilli flakes, salt and pepper into a small bowl. Season the fish in the mixture with some olive oil. In the meantime, pre-heat the grill.
  2. Place the salmon skin on the bottom of the aluminium foil and cook for about 10-15 minutes or until golden brown.
  3. Remove from the grill, then season with cracked black pepper and some extra lemon. Slice the salmon into smaller strips, then place them in each slider.

Image via Eat Drink Love

May 11, 2015

Open-Faced Smoked Salmon Sandwiches

A breakfast sandwich? This delicious meal might bring negative connotations such as high in sugar, high in fat, and even worse: packed with preservatives. Create this healthy alternative which boasts protein, good fats, and even tastes great as a lunch or dinner meal!

RELATED: Why Salmon Is Better Than Botox


Thinly sliced rye bread

Butter at room temperature

Dilled mayonnaise

Salt and black pepper

Thin slices of smoked salmon


Edible flowers

Lemon for garnish


  1. Set your oven to 400ºF (200ºC) and line a tray with baking paper.
  2. Cut the bread into small rectangles or triangles (whatever you prefer). If you like your bread a little crisp, pop it into the toaster or oven for just a few seconds.
  3. Spread some dilled mayonnaise onto each slice of bread, then top off with a slice of smoked salmon.
  4. Add your greens and make sure to season with sea salt and fresh black pepper. Garnish with an edible flowers for presentation, and serve with a wedge of lemon to bring out the flavour in the salmon.

Image and Recipe via The View From Great Island

October 30, 2014

5 Nutritious Foods To Eat Whilst Pregnant

When you’re eating for two the responsibility of putting the right foods in your mouth becomes so much heavier because it’s not just your own health you need to worry about, but your unborn baby’s as well.  So to ensure you’re giving yourself and your bub the best nutrients during pregnancy consider stocking up on the following foods that not only benefit baby, but you as well.


Whilst every type of fish contains some amount of mercury, Salmon is one type of fish that has very low levels so it’s safe to eat whilst pregnant.  Experts do recommend that you limit yourself to no more than two 6 ounce servings per week, just to be safe.  Salmon is commonly known for being a rich source of Omega-3 fatty acids which help with neurological and visual development in your unborn baby as well as contributing to your brain function and reducing the rick of heart disease.


Whether you eat black beans, lentils, pinto beans or chickpeas, the result is the same – you’re stocking up on protein and essential fibre which is important during pregnancy.  Protein is essential for the growth of your baby whilst the fibre can help alleviate constipation that can be very common during pregnancy.  Not only that, but beans are a great source of folate – an essential nutrient during the very early stages of pregnancy which can reduce the risk of neural tube defects in your unborn baby.


Eggs contain more than 12 vitamins and minerals as well as protein which are vital for the growth of your baby and if you purchase omega-3 enriched eggs then they are even more beneficial.  The fatty acids in these eggs are essential for brain development and eye formation in the foetus.  Ensure you cook your eggs thoroughly to avoid any chance of contracting salmonella which can be extremely harmful for your baby and remember to avoid foods that contain raw egg such as some homemade mayonnaise, mousse and some salad dressings.

Dark Green Leafy Vegetables

Green leafy vegetables such as kale or spinach are great to eat during pregnancy because of the number of vitamins and nutrients found within.  The beta carotene is vital for your baby’s eye, skin, bone and cell growth whilst the magnesium helps to regulate your blood sugar levels, helps to control cholesterol and may prevent poor foetal growth and preeclampsia.  They’re also a great source of folate which can help to reduce the risk of neural tube defects early on in the pregnancy.

Greek yoghurt

Compared to regular yoghurt, Greek yoghurt typically has twice the amount of protein so eat more of it in the third trimester, when your baby is growing the most rapidly.  The protein will help with brain development and blood production.  Greek yoghurt is also a good source of calcium which is extremely important during pregnancy, helping with strong bones in you and your baby.  If you don’t consume enough calcium your baby will take your limited supply, depleting the calcium in your bones.

Image via

September 3, 2014

Top 8 Heart Healthy Foods

Want to improve your cardiovascular system one bite at a time? Cutting down on dangerous fatty foods is one way to make this happen, but indulging in plenty of greens, fruits and legumes will fill your body with essential nutrients to stay fit and healthy. Here are eight healthy meals which are sure to pull on your heart strings.


What isn’t salmon good for? Filled with omega-3 fatty acids, which are perfect for maintaining a healthy heart and circulatory system. Serve salmon grilled, smoked and seared to gain all the necessary vitamins and nutrients.


Filled with antioxidants, this snack is perfect to curb any sugar cravings throughout the day. Raisins also have healing properties which fight against inflammation, and help to protect the body from bacteria.


Sprinkle ground-flaxseed powder onto your yoghurt, cereal and everything in between to get a daily serving of omega-3 fatty acids. Unsaturated fats such as those found in flaxseed and salmon help to fight against heart disease.

Whole grains

Not only are whole grains filled with fibre for a healthy digestive system, but those who eat more are less at risk of suffering from heart disease. Whole grains contain antioxidants and phytoestrogens which also decrease cholesterol levels.


Next time you’re feeling hungry, why not snack on a handful of almonds instead? They are packed with omega-3 fatty acids, vitamin E, fibre, and polyunsaturated fats to regulate the digestive system, clear skin and improve the state of your heart.

Red wine

Yes, you are reading correctly! Red wine is filled with catechins which improves the amount of good cholesterol in your heart.


Sulforaphane is found in broccoli which is proven to unclog arteries and decrease the chance of stroke or imminent heart attack. Add broccoli to your meal at least 2 times a week to enjoy all the benefits.


Beans are filled with soluble fibre which target the build-up of cholesterol in the heart. These are the same benefits which are also found in red wine.

Image via Dela Casa

July 31, 2014

5 Superfoods That Promote Hair Growth

Can the food in your pantry make your hair grow longer and thicker? Super foods are not only praised because of what they can do to our bodies on the inside, but also promote clearer skin and longer hair. Stock up on these five super foods the next time you’re grocery shopping.


This all-round super food is a saviour since it works to improve the appearance of skin and promotes healthy hair growth. Snack on a few almonds each day to maintain healthy circulation, which will no doubt transform the appearance of dull and lifeless hair.


Whole grains such as quinoa are loaded with protein and vitamin E which is an essential building block of healthy hair, skin and nails. Did you know that hair is also made of protein? Eat various foods which will encourage hair growth and strengthen your locks from the inside out.

Greek yoghurt

Not only does greek yoghurt contain large amounts of yummy protein, but just a small serving each day helps to restore the body of it’s nutrients and gives a boost of protein to lack lustre hair. Serve with your favourite fresh fruits and nuts for a quick snack at any time of the day.

Kidney beans

Many types of beans are packed with zinc, iron and biotin which are all essential for long and healthy hair growth. Did you also know that people who suffer from biotin deficiencies also have overly-dry hair? Switch up your diet and watch the state of your hair transform before you know it.


Omega-3 fatty acids are extremely important if you want to maintain good health. While the human body is unable to produce them by itself, it is essential to include salmon and flaxseed oil into your diet (at least once a week). Not enough omega-3 acids will usually lead to clogged pores, over-producing dandruff and a poor circulatory system.

Image via Forbes

July 20, 2014

Oven-Baked Salmon With White Bean Puree Recipe

If you feel your body is needing a little detox (without going overboard), this recipe is perfect for packing in all the goodness and taste that your crave while being 100 per cent good for you. A great dinner or even weekend lunch recipe that the whole family can enjoy.

Serves 4


2 small garlic cloves, minced

1 tbsp fresh parsley, finely chopped

1 tsp extra virgin olive oil

4 salmon fillets (120g each)

Salt and pepper

1/2 lemon, juiced (plus lemon wedges to serve)

White Bean Puree

1 tbsp fresh parsley, finely chopped

400g can white beans, drained

2 garlic cloves

1 tsp fresh lemon juice

1 tsp extra virgin olive oil

Salt and pepper


  1. Preheat oven to 180 degrees C. Line a tray with baking paper.
  2. Combine garlic, parsley and olive oil. Arrange the salmon on the tray and spread the garlic mixture evenly over the fish. Sprinkle lightly with salt and pepper. Bake for 10-15 minutes.
  3. Meanwhile, combine all white bean puree ingredients into a blender and blitz until desired consistency.
  4. Plate a large spoonful on four plates. Place salmon on puree, drizzle with lemon juice and serve with lemon wedges, a garden salad and vegetables.

Recipe via The Healthy Mummy

May 22, 2014

Why Salmon Is Better Than Botox

We know we should eat oily fish for our health, but did you know eating salmon is one of the best things you can do for your skin? We chat with APD nutritionist and dietitian Ngaire Hobbins on why salmon really is the ultimate anti-ageing food.

Why is eating salmon beneficial to good skin, especially during winter?

Salmon is considered to be one of nature’s superfoods as it’s such a rich source of Omega 3 and other nutrients. Just two serves per week provides the recommended intake of Omega 3, essential for maintaining moisture in the skin during the winter months.

Tell us why Omega 3 and antioxidants are good for our skin?

When we eat oily fish such as salmon we load up on essential fatty acids including Omega 3 and antioxidants, helping our skin hold off damage and maintain moisture.

Antioxidants combat the everyday wear and tear that skin cells suffer constantly and Omega 3 fats also help nourish skin and help it retain vital moisture. These help protect our skin from whipping winter winds and drying central heating. Antioxidants are found in all sorts of foods but are generally highest in those which are intensely coloured. The key is getting as many different antioxidant substances in as natural a form as possible. All antioxidants work together to fight oxidative damage which damages skin from the inside. Moisturisers and other products applied to the surface of the skin can only do so much. It’s the work done by antioxidants and omega 3 fats from the inside, or through the foods we eat, which have the potential to help your skin most in the winter.

What about the Vitamin D in salmon?

The UV light from the sun fast tracks the ageing of our skin by affecting collagen, which reduces elasticity, causing lines. As a result any sensible woman nowadays should be avoiding the sun if they want good skin. But less exposure to sun means our bodies makes less vitamin D – a big problem for our bones, skin and other body systems.

In winter especially, with shorter days and much more time spent inside, any food which can supply vitamin D is of great benefit for our health. Fortunately oily fish, like salmon, is one of the best natural sources of this vitamin which is not found in many other foods. In fact, one portion of Tassal Atlantic salmon (150g) contains 8mcg of vitamin D, which is over half of the recommended daily intake for adults.

Click here for a delicious skin-loving recipe for Roast Pumpkin Salad With Feta And Spinach Salad by Kevin Horgan, Tassal Research and Development Manager and trained chef.

July 11, 2013

Spicy Low-Fat Salmon And Prawn Soup

Looking for a lighter dish after all that feasting? This delicious broth is also a great way to use up any leftover seafood – but can you guess how it’s so low in fat? Replace coconut milk with real coconut essence (not imitation) and light evaporated milk.

Ingredients 2 Tbs sunflower oil 2 Tbs laksa paste 375ml light evaporated milk 3-4 tsp coconut essence (we like Queen Natural Coconut Essence) 1/2 cup chicken stock 1 Tbs brown sugar 4 kaffir lime leaves 4 x 125g salmon fillets 400g cooked prawns, peeled, devained with tails intact 2 Tbs lime juice 2 Tbs fish sauce Method 1. Heat 1 Tbs oil in wok or large deep frypan over medium-high heat. Add laksa paste and stir for 20 seconds. Add light evaporated milk, stock, lime leaves and sugar. Simmer for 3 minutes. Add coconut essence and simmer for a further 2 minutes. 2. Meanwhile, heat remaining oil in non stick frypan over medium-high heat. Season fish. Fry for 1/2 minutes each side until cooked but still pink in the centre. Set aside. 3. Add prawns to pan and heat through for 1 minute. Add juice and sauce to broth and remove from heat. Divide seafood into shallow bowls, pour over broth and garnish with coriander. To make the soup even healthier, add vegetables like baby spinach, snow peas or brocolli florets at the end of Step 1. What are your favourite light dishes to enjoy during the holidays?

December 28, 2011