NK EZ Salmon

NutriKate EZ Salmon

Salmon – packed full of nutrients including healthy fats such as omega 3 & vitamin D.

It is recommended that you have at least 2 portions of oily fish per week. So to help you achieve this, we have a delicious salmon recipe here for you to try!

What do I need to make this dish?

  • 2 average salmon darns
  • Black pepper
  • 2 peppers, chopped (any colour)
  • 1 handful of mangetouts
  • 1 handful of sugar snaps
  • 2 cloves of garlic
  • 2tsp of green pesto
  • Low fat crème fraiche
  • 140g spaghetti
  • 5 basil leaves
  • Olive oil/1kcal cooking spray

Equipment: 1 non-stick frying pan, spatula, baking tray, cooking pot, chopping board

And what am I to do with the above?

  • Preheat your oven to 200 degrees. Line an oven tray with some tinfoil and pop your salmon darns on to it. Add some black pepper, fold the tinfoil over the salmon so they are covered and pop it into the oven for 15-20 mins
  • Add your cooking oil to a non-stick frying pan, chop the veg and garlic and add them to the pan, pop it on full heat, stir regularly
  • Add your spaghetti to a pot with boiling water from the kettle – cook until soft (takes about 10 mins)
  • While your veg, salmon and pasta are cooking, mix your pesto with the creme fraiche and add the basil. Mix again
  • Once cooked, remove the veg from heat and drain the pasta. Add the creme fraiche mix to the vegetables and mix it all together. Add the pasta and mix again
  • Serve with your salmon and enjoy!

Total prep/cook time: 30 minutes

Serves: 2

Nutrition Content:

  • Calories: 739 kCals
  • Protein: 36g
  • Carbohydrates: 69g
  • Fat: 39g

If you do try your hand at our EZ Salmon recipe please share your creation with us by tagging us on Instagram @nutrikate_com!

Hydration: an important part of performance

Did you know the human body is ~60-70% water?

Our bodies use water in all cells, organs & tissues to help regulate temperature & other bodily functions. Basically, we can’t survive without it! So ensuring we are adequately hydrated is important for optimal health. Being as little as 2% dehydrated can impair performance, both in our everyday lives & from an athletic perspective. Some of the consequences of being dehydrated include early fatigue, increased reaction times, poor concentration/focus & lethargy.

So how can you improve your hydration status?

  • Keep a water bottle/glass of water on your desk/beside your bed. This will act as a reminder, hopefully helping to avoid the ‘out of sight, out of mind’ mentality!
  • Want to monitor your own hydration status? Simply check your urine colour. A pale-straw like yellow colour indicates you are adequately hydrated. Anything darker….fluid intake needs to be improved!
  • Replace fluid lost through sweating or increased urination. During illness more fluid can be lost too. It’s important to keep fluid intake & output balanced to avoid dehydration
  • All fluids including tea/coffee contribute to your hydration status
  • Fruit/veg, salad & soups all contribute too
  • Add a slice of lemon, lime or no added sugar squash to your water for some extra flavour

Hopefully some of these tips will help you to make small changes to improve your fluid intake.