Seared salmon with beet & sprout slaw

Hero ingredient: Salmon

Serves 2

Heart & Stroke Foundation Nutrient Analysis

Per serving: 364 g

Sodium

1319 mg
moderate

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

121 mg
32.3% (high in)

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

188 mg
24% (source of)

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

>Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

1223 mg
61.1% (high in)

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Salmon

Nutrient Analysis
Ingredients
Method

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About Zola Nene

Ingredients

  • 2 x 200g Salmon fillets
  • 1 garlic clove, minced
  • 1 tsp grated ginger
  • 1 tbsp honey
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil (optional)
  • 1 tbsp olive oil

Slaw

  • 1/4 cup rice vinegar
  • 1 tsp honey
  • Freshly ground black pepper
  • 1/2 cup shredded cabbage
  • 1/2 cup julienne carrot
  • 1/2 cup julienne beetroot
  • Handful mixed sprouts

Method

  1. Place the salmon onto a plate, then top with garlic, ginger, honey, soy sauce and sesame oil. Roll the salmon in the flavours, then set aside to marinate while you make the slaw.
  2. In a bowl, combine the rice vinegar, salt, honey and a grinding of black pepper; stir to dissolve the sugar. Add the cabbage, carrot, beetroot and sprouts then toss well to dress.
  3. Heat a pan, and add olive oil. Sear the salmon for 4 minutes on each side until golden and cooked to your liking. Serve with the slaw.

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Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low