Recipe to get your essential fats

Having good fats in your diet is especially important for women. Oily fish are a great source of Omega 3, which has to be consumed as part of your diet or in supplements as you cannot make this nutrient in your body. Omega 3 is particularly important for healthy cells enabling your metabolism and especially hormones to work well in the body. This essenial fat is also important for brain health and for keeping skin and joints supple.

Pan- grilled Salmon on Lentils (Serves 4)


4 salmon fillets, skin removed

2 tbsp sesame seeds lightly toasted

For the marinade

2 tbsp olive oil

Juice of one lime

2 tsp soy sauce

1 tsp peppercorns

1 cm fresh root ginger, peeled and finely chopped

For the lentils

1 tbsp olive oil

4 shallots finely chopped (or one small red onion)

2 carrots, finely diced

2 tins of green or brown lentils (drained) or 2 pouches of ready cooked Puy or Beluga lentils

2 cloves garlic, crushed

200ml of vegetable or chicken stock

Optional: 1 bag washed spinach


Mix the marinade, add the salmon and leave for one hour, turning once to coat well.

Heat the oil in a heavy based pan and saute the onions/shallots until soft but not coloured. Add the garlic, carrots and lentils, stir to cook for a few minutes and then add the stock and cook for 10-15 minutes until the liquid has reduced and the carrots and onions are tender. Check the seasoning.

Heat a griddle pan and drain the salmon. Pat the salmon dry and place in the hot pan. Cook for 3 minutes each side without moving so that you retain the clear griddle lines. While the salmon is cooking place the marinade in a small pan and cook to reduce by half. If using spinach add this to the lentils a minute before the end of cooking time and stir through to wilt.

When ready, serve the lentils on 4 plates, place the salmon on top and spoon over the reduced marinade and sesame seeds.

For more advice from Ceri Morgan and Ann Souter visit

Twitter       @rfhnutrition

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