When the sunny days arrive, our nutrition expert admits to favoring simple, quick and balanced meals that highlight seasonal products. However, this recipe is one of his favorites in spring. “It is ready in just 15 minutes, requires little preparation and allows you to compose a complete plate combining proteins, fiber, vegetables and good fats”, she confides. So many good reasons to adopt it now!
Spring bowl with crispy salmon and green vegetables
Ingredients for 2 people:
- 2 steaks of fresh salmon (around 120 g each);
- 250 g of new potatoes;
- 200 g green asparagus;
- 100 g of peas;
- 1 tablespoon of olive oil;
- The juice of half a lemon;
- A few sprigs of dill or chives;
- Salt and pepper.
The preparation:
1. Preheat your Air Fryer to 190°C.
2. Cut the new potatoes in half then mix them with half the olive oil, salt and pepper. Place them in the Air Fryer for 10 minutes.
3. Then add the seasoned salmon steaks and continue cooking for 7 to 8 minutes depending on their thickness.
4. Meanwhile, cook the asparagus and peas for a few minutes in simmering water or steam so that they remain slightly crunchy.
5. Arrange the vegetables and potatoes in deep plates, add the salmon then sprinkle with lemon juice. Finish with fresh herbs just before serving.
Why is this recipe nutritionally interesting?
This plate allows you to combine all the elements of a balanced meal.
- Salmon provides high-quality proteins which help maintain muscle mass, but also omega-3, fatty acids known for their beneficial effects on cardiovascular health;
- Asparagus and peas are rich in fiber, vitamins and minerals. They contribute to satiety while providing few calories;
- Potatoes complete the meal with their complex carbohydrates which provide energy gradually.
“Finally, olive oil provides protective monounsaturated fatty acids for health,” underlines Melissa de Guardia.
“This is why I particularly appreciate this meal in spring, because it is simple, filling, colorful and quick enough to easily integrate into everyday life,”
she concludes.
The expert’s bonus tip: To save even more time, you can prepare the vegetables in advance and store them in the refrigerator. All that’s left to do is cook the salmon and potatoes at the last minute!