Salmon, asparagus, spinach and mushroom

This salmon and veggies recipe 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. Asparagus, spinach and mushrooms balance out the micronutrient profile.


This recipe provides 400 calories, 55 g protein, 17 g fat and 3 g of net carbs 


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



  • Scant amount of butter for frying
  • 50 g mushrooms, sliced 
  • 50 g asparagus, chopped 3 cm lengths
  • 50 g spinach
  • 200 g salmon, skin on
  • Salt and pepper


  • Heat butter over medium-high heat in a saute pan.
  • Add mushrooms and asparagus, cook for 2 – 4 minutes until cooked to your liking.
  • Add spinach at intervals in this pan.
  • Once spinach has wilted, turn off heat.
  • In another frypan, heat over medium-high heat and add butter.
  • When hot, put the fish in the frypan 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.
  • Plate up the vegetables and top with the salmon.
  • Add salt and pepper to taste.

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