We know how important it is to watch your carbs and even more important to plan your meals in advance ensuring you are having a balanced diet. Salmon is an oily fish, rich in vitamins and minerals and high in omega 3 fatty acids which helps to maintain a healthy heart. It is recommended to include at least two portions of fish (one of which should be oily) in your weekly diet.

Why not try this quick and easy recipe which is packed with lots of nutritional goodness and remember you can always improvise if you don’t have or like all the ingredients.

Salmon with Salsa Verde

Serves: 4              Prep and cooking: 30mins

Nutrition per serving:

kcalories Protein Carbs Fat Saturates Fibre Sugar Salt
375 33.2g 2.6g 25.9g 3.9g 1.8g 1.1g 0.7g


  • 25g dill, roughly chopped
  • 25g mint, tough stalks removed and roughly chopped
  • 25g parsley, roughly chopped
  • 25g chives, roughly chopped
  • 1½ tbsp wholegrain mustard
  • 2 tbsp capers
  • 2 tbsp toasted pine nuts
  • 200g tin green olive stuffed with anchovies, drained (85g)
  • 2 lemons, juice only
  • 4 salmon fillets

To serve (optional)

  • 175g basmati rice
  • 50g black olives
  • 75g toasted pine nuts
  • 1 red pepper, chopped


Preheat the oven to 200C/fan 180C/gas 6. To make the salsa verde, put the herbs, mustard, capers, pine nuts, olives and the juice of the 1 ½ lemons in a food processor until roughly chopped.

Put the salmon fillets on a lightly oiled baking sheet. Squeeze over the juice of the remaining half lemon and season with freshly ground black pepper. Cook in the oven for 10 – 12 minutes or until cooked through.

If serving with the rice, cook the rice according to the packet instructions. Mix together the olives, pine nuts and red pepper and mix with the rice once cooked.

Pile the salsa verde on top of the salmon fillets and serve with the rice.