Salmon Hash
DinnerThis tasty Salmon Hash is a satisfying meal for any day of the week.
Calories618kcal
Carbs48g
Protein44g
Fats28g
For Exercise DayPerformance Benefits
This recipe will keep you full for hours and help you to meet both your protein and carbohydrate requirements, which are especially important on days of intense physical activity.
Health Benefits
Salmon is a great source of healthy fats, especially Omega-3 fatty acids, vitamin A, Vitamin B1, B3, B12 and Vitamin E. Omega-3 has been found to lower LDL cholesterol as well as help to reduce inflammation in the body.
Expert Tips
You can change the potatoes for some extra roasted vegetables on a day when you need less calories.
Equipment
- Small pot
- Medium pan (oven proof)
Ingredients
- 1 Salmon fillet large, approx 200g
- 3 Potatoes approx 400g
- 5 Eggs
- 1 Red bell pepper
- 1 Onion
- 1 clove Garlic
- 6 Mushrooms
- ½ tsp chilli powder
- Salt
- Pepper
Servings
Instructions
- Preheat oven to 180°C.
- Chop up and par boil potatoes for 10 minutes.
- Heat some oil on a pan and fry onions, garlic, mushrooms and red pepper.
- Bake the salmon for 8-10 minutes.
- Drain the potatoes and add to the pan with the vegetables for 5 minutes.
- Whisk up the eggs and pour them into the pan over the potatoes and vegetables.
- Remove the salmon from the oven, chop it up and add it to the pan on top of the mix.
- Bake in the oven at 190°C for 10 minutes.
- Grate over some cheese at this stage if desired.
Notes
Nutrition
Serving: 1ServingCalories: 618kcalCarbohydrates: 48gProtein: 44gFat: 28gSaturated Fat: 7gPolyunsaturated Fat: 4.3gMonounsaturated Fat: 6gCholesterol: 68mgSodium: 257mgPotassium: 1671mgFiber: 7.9gSugar: 10gVitamin A: 95ugVitamin C: 132mgCalcium: 53mgIron: 1.6mg
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