Benefits of Salmon. Packed of Protein and a gorgeous Tuscan Recipe.



Salmon is perfect as an all-around food to help build muscle. It is packed full of nutrients, protein and the brilliant omega-3 fatty acids; which are two key nutrients to aid in building and repair muscle tissue. We cannot forget any other nutrients as well:
– Vitamin D
– B12
– Selenium and more.

High in B Vitamins

It is known that salmon is also high in B Vitamins too. 100 grams of wild salmon can contain the following:

  • Vitamin B1 (thiamin): 18% of the RDI
  • Vitamin B2 (riboflavin): 29% of the RDI
  • Vitamin B3 (niacin): 50% of the RDI
  • Vitamin B5 (pantothenic acid): 19% of the RDI
  • Vitamin B6: 47% of the RDI
  • Vitamin B9 (folic acid): 7% of the RDI
  • Vitamin B12: 51% of the RDI

These vitamins are helpful in important processes of your body, including turning the food you eat into energy, creating and repairing DNA and reducing the inflammation that can lead to heart disease

Packed of Protein

Protein is essential to have in your diet, it plays a huge amount of roles in your body, including helping your body repair after injury, protecting your bones and maintaining muscle mass during weight loss.

There have been studies that show that each meal should provide at least 20-30 grams of protein. If you cooking with salmon, ensure you are using more than 100 grams as this can contain between 22-25 grams of proteins. It is packed of good stuff. Hench!

How to place this into your diet?

One-pan creamy Tuscan salmon. Sounds yummy, right? It may be yummy, but this recipe is perfect for ensuring you are getting that high protein intake, with at least 36g of protein in this recipe.

As you can tell, it is packed full of goodness and helps you get those much-needed nutrients and vitamins. How can you use salmon in your diet you may ask? Well, check out our recipe below. It is easy to make, requires one pan and is perfect for dinner or lunch. You can even ensure it can become part of your meal prep routine.


  • 110g tomatoes, chopped (optional)
  • 1 1/2 tablespoons olive oil
  • 4 x 130g skinless salmon fillets
  • 1 onion, finely chopped
  • 3 garlic cloves, crushed
  • 200ml single low-fat cream
  • 80g baby spinach or kale
  • 1/4 cup small fresh basil leaves
  • Squeeze of lemon

    You can serve along with wholewheat pasta, quinoa or couscous. Add your own greens/veg to this too.


  • Step 1
    Heat half the oil in a large frying pan over medium-high heat. Cook the salmon for 1 minute each side or until golden. Transfer to a plate.

  • Step 2
    Warm the rest of the oil in the same pan over medium-high heat. Cook the onion and garlic, stirring often until softened. Add in the cream and 80ml water. Bring to the boil. Return the salmon to the pan. Add the tomato and any other veg. Reduce heat and simmer for 3 minutes or until salmon is almost cooked through.

  • Step 3
    Stir through the spinach/kale. Cook for 1-2 minutes or until spinach/kale is wilted. Scatter over the basil and serve up with your side or on its own.

Quick and easy right? Comment on any changes you make to the recipe and what you think!

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1 Response

  1. Mark says:

    This was so tasty! I add asparagus to this and had it with new potatoes yummy. Highly Recommend. Perfect for after the gym, or a cheeky Sunday treat. Girlfriend loved it

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