Salmon, asparagus, spinach and mushroom

This simple salmon and veggies recipe from Bev Postma packs a hefty nutritional punch.  Salmon is a feature of many of the most nutrient-dense recipes, providing a solid amount of omega 3, phosphorus, potassium, copper, choline and amino acids. The asparagus, spinach and mushrooms balance out the vitamin and mineral profile.  

Ingredients 

DescriptionAmountUnit
Salmon200g
Mushrooms50g
Spinach50g
Asparagus 50g

Macronutrients 

One serving provides 398 calories, 55 g of protein, 17 g of fat and 3 g of net carbs.

Micronutrients 

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Directions 

  • Slice the mushrooms to the desired size with a knife.
  • Heat butter over medium-high heat in a saute pan.
  • Add the mushrooms and cook for 2-4 minutes.
  • add spinach at intervals in this pan.
  • Stir until the spinach has wilted.
  • Once the spinach has wilted, turn off the heat and remove the spinach.
  • In a separate saute pan, add asparagus and turn to medium heat.
  • Pour water to cover only the bottom of the pan.
  • Leave asparagus to steam.
  • Check after 5 minutes if asparagus is tender by piercing the asparagus with a knife.
  • Once asparagus is tender, turn off the heat and remove from pan.
  • In another fry-pan, heat over medium-high heat and add butter.
  • When hot, put the fish in the fry-pan skin side facing the bottom of the pan.
  • Leave salmon to cook for 2-3 minutes, when there is a ¾ colour change in the salmon fillet side, turn and cook for another 30 seconds.

Suitable for

  • maximum nutrient density
  • bodybuilder
  • nutrient-dense maintenance
  • blood sugar & fat loss
  • blood sugar & diabetes
  • athlete & bulking

Ranking 

The ranking of this recipe for each goal is shown below (click the link to see the highest-ranking recipes for each goal).

nutrient density97%
lean bulking/bodybuilder93%
fat loss83%
blood sugar & fat loss89%
blood sugar & diabetes 91%
athlete & bulking99%
ketogenic 50%
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