Salmon and Healthy Potato Salad

Updated: Feb 9


By Clare Keating, All Bodies Nutritionist and ex-chef


Potato salad, a classic Aussie favourite only we've added a few twists and made it healthier! We've served it here with some crispy skin salmon but you could serve it with anything you like or make a big batch and take it to a BBQ


Nutrition facts:

  1. High in resistant starch: When cooked and then cooled, potatoes are a great source of resistant starch! Resistant starch feeds your gut bugs (amazing!). As your gut bugs feed on it, they produce short chain fatty acids. Short chain fatty acids pay a key role in managing blood sugars and giving you a feeling of satisfaction after a meal (super amazing!).

  2. Salmon is high in good fats: Salmon is a great source of omega-3 fatty acids. These fats are associated with heart health, brain function, muscle recovery and even a lean body composition.

  3. Potato skin is a great source of fibre! Wash your potatoes well and leave the skin on for a healthy gut.


Serves 4

Calories: 376, Protein: 28.2g, Carbohydrates: 20.7g, Fat: 19g

Ingredients:

  • 4 x 110g salmon fillets

  • 570g potatoes, roughly chopped

  • 2 spring onions, white part only finely chopped

  • 2 cups green beans, roughly chopped

  • 2 tbsp chives, finely chopped

  • 1/2 red onion, diced

  • 2 tbsp greek yoghurt

  • 2 tbsp light mayonnaise

  • 1 tsp wholegrain mustard

  • Salt and pepper


Method:

  1. Add the potatoes to a large pan of water and bring to the boil. Once boiling cook for ~6 minutes or until the potatoes are soft enough to pierce with a fork. In the last 2 minutes of cooking add the green beans and then drain the water.

  2. Meanwhile, heat a non-stick frying pan over medium heat. Add the salt and pepper to the pan and then add the salmon fillets and cook for roughly 5 minutes in each side or to your liking.

  3. In a large bowl combine the chives, red onion, greek yoghurt, mayonnaise, wholegrain mustard, green beans and potato and mix to combine. Divide into 4 portions and serve with a salmon fillet

BRISBANE & ONLINE - East Brisbane

SPORTS NUTRITION, GUT & WEIGHT LOSS