February is ‘heart health month’, which is what inspired me to write this blog. It is recommended to eat fish twice a week, one of which is oily (if you have diabetes or have had a heart attached then you need to eat at least two portions of oily fish a week).
Oily fish tends to be the darker coloured fish such as mackerel, salmon, fresh tuna, sardines and pilchards (as opposed to cod and haddock etc). Oily fish contains essential fatty acids (omega 3) which are fantastic for your heart health. The body can’t make ‘essential’ fatty acids which is why we have to get them from our diet.
I love to experiment with cooking fish and wanted to share my favourite salmon dish with you all.. it’s light, creamy and so so good for you!
Light & Creamy Salmon Parcels
- 1 salmon fillet
- 1/2 courgette
- 2 tbsp of frozen peas
- 50g extra 'light' cream cheese
- baby potatoes to serve
- Pre-heat oven to ~200 degrees C or Gas mark 6 and cut a sheet of baking parchment (paper) into a square (30cm x 30cm)
- Once washed, slice 1/2 courgette with a vegetable peeler (the same one you use to take the skin off carrots) into a pile in the middle of the paper
- Add 1-2 tablespoons of frozen peas
- Top the vegetable pile with a salmon fillet and spread approx 2 tablespoons of extra 'light' cream cheese on top of the salmon (season with lemon zest/chilli flakes if desired)
- Wrap up the salmon and vegetables like a parcel, sealing in any gaps and place on a baking tray
- Bake in the oven for 20-30 minutes until the salmon is fully cooked
- Once cooked, place the vegetables and salmon onto a plate with baby potatoes/sweet potato wedges/brown rice & enjoy!
*Nutritional stats shown are for the 1 salmon fillet (100g) plus 5 baby potatoes (100g).
Amount Per Serving
% Daily Value
Total Fat 18 g
Total Carbohydrates 26 g
Protein 30 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.