Healthy Hints

Salmon is an oily fish that's rich in cardio-protective omega-3 fats. Aim to eat a portion of oily fish, such as salmon, trout, herring, mackerel, fresh tuna or sardines once or twice a week. As for canned fish, canned salmon also contains omega-3 fats, but these healthy fats are not present in canned tuna.




2 tbsp light soy sauce

1 tbsp olive oil

1 tbsp chilli flakes

1 pinch of salt

3 salmon fillets, (approx 150 g each)

1 piece of fresh ginger (10 g), peeled and cut into long thin strips

40 g spring onions, finely sliced

2–3 medium potatoes, (470 g) peeled and diced

30 g butter

½ tsp salt

What does this chart mean?

  • Calories536kcal
  • Protein35.2g
  • Fat30.2g
  • Saturated fat9.3g
  • Trans fat0.4g
  • Cholesterol110.0mg
  • Carbohydrate30.8g
  • Sugars (Total)2.1g
  • Fibre3.1g
  • Sodium895.30mg
  • Salt equivalents2.2g
  • Iron2.2mg
  • Vitamin A106.3RAE
  • Vitamin C37.6mg
  • Vitamin D9.7mcg
  • Vitamin B123.9mcg
  • Potassium1285.8mg


1. Prepare the marinade by combining the soy sauce, olive oil, chilli flakes and a pinch of salt in a small bowl.

2. Place the salmon on a plate and pour over all the marinade, ensuring both side of the fillets are covered. Cover and set aside to marinate for 10 minutes.

3. On an oven tray, place two sheets of foil to make a cross, the foil must be large enough to be able to wrap all the salmon fillets.

4. Spread the ginger and spring onions on the centre of the foil tray, and place the salmon fillets on top. Pour any remaining marinade mixture over the top of the salmon.

5. Bring up the sides of the foil and fold together tightly to make a parcel so that the no moisture cannot escape during cooking.

6. Place the tray in a preheated oven at 200°C / 400°F / Gas 6 for 10–12 minutes.

7. While the salmon is cooking, place the potatoes in a large saucepan, cover with water and boil until soft.

8. Drain off all the water, and while the potatoes are still warm, add the butter and salt and mash until smooth, ensuring no lumps remain.

9. Serve the Salmon with some of the ginger and spring onions from the tray, with the warm potato mash.

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