Salmon with Asparagus and Wild Rice
As we age, supporting bone health becomes increasingly important, especially for women. This Salmon with Asparagus and Wild Rice recipe is enhanced to maximise nutrients like calcium, magnesium, vitamin D, and vitamin K, all crucial for maintaining strong bones and preventing conditions like osteoporosis. In this recipe, we’ve incorporated nutrient-dense foods like chia seeds, yogurt, and leafy greens to further boost the dish’s bone-strengthening potential. It’s a perfect, delicious meal to include in your diet to ensure you're nourishing your body and bones.
Ingredients:
2 salmon fillets (about 150g each)
200g asparagus, trimmed
100g wild rice
1 tbsp ground chia seeds or flaxseeds
1 tbsp olive oil (or butter)
150ml fortified almond milk (or water) for cooking rice
2 tbsp plain Greek yogurt
1 tbsp tahini (optional)
2 cups kale or spinach, sautéed
Juice of 1 lemon
Salt and pepper to taste
Sesame seeds for garnish (optional)
Method:
Prepare the wild rice: Cook the wild rice in fortified almond milk (or water) according to the package instructions. Once cooked, stir in the ground chia seeds for added magnesium and omega-3.
Cook the salmon: Preheat the oven to 180°C (350°F). Season the salmon fillets with olive oil, salt, pepper, and lemon juice. Place them on a baking sheet and bake for 12-15 minutes, or until the salmon is cooked through and flaky.
Cook the asparagus: While the salmon is baking, steam or grill the asparagus until tender (about 5-7 minutes). Season with salt and a drizzle of olive oil.
Prepare the yogurt-tahini sauce: In a small bowl, mix the Greek yogurt and tahini (optional). This sauce adds extra calcium and healthy fats to the meal.
Sauté the greens: In a pan, lightly sauté the kale or spinach with a little olive oil until wilted. These leafy greens provide extra calcium, vitamin K, and magnesium.
Assemble: Serve the baked salmon alongside the wild rice, asparagus, and sautéed greens. Drizzle with the yogurt-tahini sauce and garnish with sesame seeds for an additional boost of calcium and flavour.
Why it’s good for bone health:
Salmon is high in vitamin D and omega-3 fatty acids, supporting calcium absorption.
Wild rice and chia seeds provide magnesium, which is essential for maintaining bone density.
Asparagus and leafy greens are rich in vitamin K and calcium, both of which are vital for bone mineralisation.
Greek yogurt and fortified almond milk add calcium, essential for strong bones.
This dish is nutrient-packed and delicious, offering a perfect balance of flavour and bone-strengthening power!
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Macros per serving (Serves 2):
Calories: ~520 kcal
Protein: 35g
Fat: 28g
Carbohydrates: 35g