Salmon with Summer Veg

Delicious simplicity. This salmon dish is just about as healthy as you're going to get and what's better, it only takes 15 minutes to make. I'm obsessed with kale and courgettes at the moment. I've had them nearly every day this week because they go so well together and are also quick to make as you can steam them together to save time. In my steamy salad recipe, I talked about the amazing health benefits of kale and it really does blow me away! It contains more iron than beef and more calcium than milk per calorie. Just one cup of kale gives more than 1,000% of your daily intake of vitamin K which supports good blood regulation. It also contains nearly four times your recommended intake of vitamin A and 100% of your vitamin C that together support bone and skin health and strengthen the immune system. Courgettes are also super healthy too! Not only are they low in calories, but they're rich in nutrients like magnesium and potassium which help to normalise blood pressure. The vitamin C content along with carotenoids stops the oxidation of bad cholesterol in the blood, thus preventing the occurrence of strokes and heart attacks. This is quick and cheap to make with a high nutritional value, so really is the perfect student meal to make. 

Serves 2

2 salmon fillets

1 tbsp of olive oil

1/2 pepper

1/2 tin chopped tomatoes

1 spring onion, finely chopped

2 handfuls of kale

1/2 a large courgette, sliced

1/2 onion, diced

salt & pepper to taste

Method

- Put a large frying pan on over a high heat and add the olive oil and the diced onion and fry for 6 minutes. 

- Put a pan on half filled with water and bring to the boil. Steam the kale for 5 minutes then add the sliced courgettes and steam for a further 3 minutes.

- Add the sliced pepper to the onions and fry for 3 minutes. Season the salmon and add to the same frying pan and fry for 2 minutes each side or until a pale pink throughout with a golden, crisp outer. Once the salmon is cooked remove from the pan. Add the chopped tomatoes and seasoning to the frying pan and stir for a couple of minutes until the tomato starts to boil. Then add the salmon again.

- Put the tomato sauce onto a plate then add the courgette and kale on top (as above) and season well. Place the salmon on top and scatter the chopped spring onions over the salmon. Drizzle with olive oil and enjoy!