Slim with salmon

Scottish salmon is the ideal slimming super food and is a great basis for any meal for healthy slimmers.

Tasty, easy to cook salmon is packed with protein, which helps to keep you full for longer, contains vitamin D to help the body absorb calcium and typically provides around 220 calories and 13grams of fat per (100g) portion. However, these fats include a rich source of essential omega-3s, described as such because they are beneficial for health and essential in the diet.

For sensible steady weight loss nutritionists recommend that people consume about 1600 calories and 50 grams of fat a day, so eating one salmon fillet will still leave a significant amount of calorie and fat allowance for the rest of the day.

In the UK today one in five adults is obese. Nearly two thirds of men and over half of women are either overweight or obese. Obesity in 2-4 year old children has doubled from 5 to 9% from 1989 to 1998, and trebled in 6-15 year old children, from 5 to 16% between 1990 and 2001.1

To lose excess weight and to control body weight, we need to think about both our energy expenditure and our energy intake from food and drink.

Unfortunately, there is no magic cure! A healthy and varied diet that includes plenty of fruits and vegetables combined with regular physical activity is key.
And salmon, packed with vitamins and protein is the ideal diet food for any slimmer, not only keeping you trim, but helping your skin to glow and protecting your heart.

Easy and fast to cook, it’s a tasty meal that the whole family can enjoy, even if they don’t have to watch their weight!

Poached fillet of Scottish salmon with beetroot and cous cous

Ingredients serve 4 people

4 x 175g Scottish salmon fillet
400g French beans or shredded leek
150g raw beetroot, peeled and diced
250g cous cous
400ml vegetable stock
Juice of a lime
1 walnut sized piece of ginger, peeled and finely diced
1 clove garlic, peeled and chopped

Dressing:
6 tablespoons olive oil
2 tablespoons fresh coriander
Juice of a lime
1 clove garlic
Pinch of sea salt
Freshly ground black pepper

Method:

1. Bring stock to the boil in a pan. Cook beetroot in the stock then stir in cous cous over a low heat. Once the liquid has been absorbed, break cous cous up with a fork. Add a tablespoon of olive oil, lime juice, ginger and garlic. Mix well and keep warm.
2. Poach salmon in simmering water for about 8 minutes. Remove from the pan and peel off skin. Keep warm.
3. Meanwhile, cook beans in boiling water or steam them.
4. To make the dressing, blend together all the ingredients.
5. Divide the beans between 4 serving plates and top with salmon. Spoon a pile of cous cous onto each plate. Place the dressing around the salmon and serve.

END
1. Royal College of Physicians, Faculty of Public Health & Royal College of Paediatrics and Child Health – “Reducing and Preventing Obesity – Everything Must Change”, February 2004

Notes to editors:

1. In March 2005 the Joint Health Claims Initiative (JHCI) ruled that oil-rich fish could be promoted to consumers with a positive message about its beneficial effects on the heart. For further information visit www.jhci.org.uk.
2. To view some of the health benefits of long-chain omega-3 fatty acids visit www.richinomega3.com.
3. Scottish Salmon Producers’ Organisation is a newly expanded trade association for the Scottish salmon farming industry.

For further information contact either:
Ken Hughes, Scottish Salmon Producers’ Organisation, 01738 587006 or 07974 173739
Julie Edgar, Scottish Salmon Producers’ Organisation, 01738 587000 or 0789 987 5151

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