salmon

600-650 kcal | 65g Protein | Full Macro & Micro Balance
Perfect for Muscle Gain, Recovery & Overall Health
Smooth, Creamy Purée with Balanced Textures

Ingredients (1 Serving)

• Protein & Base

• 125g salmon (grilled or baked)
• ¼ cup dry red lentils (makes ½ cup cooked)
• ½ medium sweet potato (about 100g), peeled & chopped

• Vegetables & Greens

• 4 homegrown cherry tomatoes (halved)
• 1 cup raw spinach (or arugula, kale, or mixed greens)

Healthy Fats & Extras (any choice of nuts – below are my choices)

• 2 Brazil nuts (selenium for thyroid & immunity)
• 2 walnuts (omega-3s for brain & heart health)
• 2 almonds (vitamin E for skin & antioxidants)
• 2 macadamia nuts (monounsaturated fats for metabolism)
• 2 cashews (zinc & magnesium for muscle function)
• ½ avocado (sliced)
• 1 tbsp tahini

Flavour & Micronutrient Boosters

• 1 tbsp lemon juice (Vitamin C for iron absorption)
• A pinch of salt or seaweed flakes (for iodine)
• ½ cup Greek yogurt (optional side for probiotics & calcium)

Cooking Method

Cook the Sweet Potato & Red Lentil Purée

• Rinse ¼ cup dry red lentils under cold water.
• Peel & chop ½ medium sweet potato into small cubes.
• In a small pot, bring 1 ½ cups water to a boil.
• Add sweet potato & red lentils, then reduce heat to low.
• Simmer for 15-20 minutes, stirring occasionally, until soft & mashable.
• Mash or blend until smooth. Add a little extra water or broth if needed for consistency.

Cook the Salmon

• Preheat oven to 400°F (200°C) or heat a grill pan over medium-high heat.
• Season salmon with salt, pepper, and lemon juice.
• Bake for 10-12 minutes or grill for 4-5 minutes per side until fully cooked.

How to Tell if Salmon is Cooked:

• Internal Temperature → 125-130°F (52-54°C) for medium or 140°F+ (60°C+) for well-done.
• Flakes Easily → Use a fork; if the salmon flakes apart easily, it’s done.
• Opaque Pink Color → The flesh should be light pink and opaque, not translucent.
  
  

Plate the Dish

• Spoon the sweet potato & red lentil purée onto a plate or bowl.
• Arrange the spinach, avocado and cherry tomatoes on top.
• Place the grilled salmon fillet over the greens.
• Drizzle tahini over the salmon and purée.
• For texture, sprinkle the finely chopped nut mix (Brazil nuts, walnuts, almonds, macadamias, cashews) over the purée or greens.
• Garnish with lemon juice & a pinch of salt.
• Serve with Greek yogurt on the side (optional).