Wild Alaska Salmon Tray Bake & Why Omega-3 is Key
Guest blog post by the Gut Health Doctor: Megan Rossi
Omega-3 fatty acids are a family of essential fats, which means two things: 1) we need them to function; and 2) our body can’t make them by itself – so essentially we need to get them through diet.
When it comes to gut health, studies have linked omega-3 intake with increased gut bacteria diversity as well as with microbes that produce the gut-loving short chain fatty acids (SCFA). These clever little SCFAs in the gut (especially one called butyrate) are thought to play a role in protecting us against things like bowel cancer, diabetes and depression.
Where can I get my Omega-3 and how much do I need?
Omega-3 is most famously found in oily fish and government guidelines recommend we eat two portions of fish per week, including at least one oily fish, such as salmon, mackerel, sardines, herring, kippers, trout and anchovies. They’re packed with the main, active types of Omega-3 (DHA and EPA).
While there are many good reasons people may follow a completely plant-based diet, it can be a little trickier to get the quantities we need through plant sources alone, so it needs a bit of extra attention (more on that in my post here) – however, good plant sources of another type of omega 3 (ALA) include walnuts and flaxseeds. Our body can convert ALA to the active DHA and EPA, although it’s not overly efficient.
Wild Alaska salmon is naturally rich in DHA and EPA , as well as being low in saturated fat and a good source of vitamin D and selenium. I’ve teamed up with Alaska Seafood to create this quick, easy and deliciously nutritious dish, packed with plant-based diversity and a hit of Omega-3 from the succulent salmon fillets.
This one-pot wonder is perfect for our busy lifestyles – a tasty and convenient way to get 10 points towards your 30 different plant-based foods a week (remember, diversity is key!), as well as boost your Omega-3 intake.
Wild Alaska Salmon Traybake
Ingredients (serves 3)
- 3 fillets of wild Alaska salmon (I used Sockeye)
- 1 large sweet potato, cut into chunks
- 1 aubergine, sliced and halved
- 1 courgette, sliced
- 1 red pepper, sliced
- 1 green pepper, sliced
- 12 Brussels sprouts
- 1 large red onion, cut into chunks
- 1 pack of vine tomatoes, approx. 16
- 4 tbsp Extra Virgin Olive Oil
- 1 tbsp dried basil
- 1 tbsp paprika
- 3 garlic cloves, crushed
- Handful of Kalamata olives
- 1/2 lemon, cut into wedges
- Preheat the oven to 180c.
- In a small bowl, combine the dried basil, paprika, crushed garlic and extra virgin olive oil.
- Brush some of the mixture onto the wild Alaska salmon fillets and place them back into the fridge.
- Scatter the sweet potato chunks onto a large roasting dish and drizzle them with a tiny bit of the seasoning mix.
- Place the sweet potato in the oven for 15 minutes.
- Take out of the oven and add the aubergine, courgette, red and green peppers, Brussels sprouts and red onion to the roasting dish. Coat with rest of the seasoning and place the dish back in the oven for 15 minutes.
- Next add the wild Alaska salmon, tomatoes and olives, then place the dish back in the oven for a further 15 minutes (or until the salmon is cooked, depending on it thickness and your preferences).
- Serve with a squeeze of lemon and dig in.