One Pot Salmon

Putting The Fun Into Healthy Living

Positive role models and strong healthy leaders like the Big Bash League's Hobart Hurricanes squad, assist in educating families about the best ways to achieve an active lifestyle, good nutrition and positive physical outcomes.

According to Hobart Hurricanes Dietitian Emilie Burgess, the secret to whipping up no-fuss meals is to keep things simple using good ingredients, straightforward recipes and protein staples like Tassal fresh salmon.

"I have a busy work schedule and raise three young children at the same time and cook a lot of salmon dishes at home for the family, not just because it's something I grew up with, but because of the health benefits, versatility and being both easy and quick to make," Emilie said.

"Australias love their seafood and salmon is the most popular eating fish however, we tend to lack confidence in our abilities to cook it perfectly. The beauty of salmon is that it's quite simple to cook and super easy to achieve perfectly cooked salmon that's tender, flaky and full of flavour."

Olympic gold medallist and Hobart Hurricanes High Performance Manager, Drew Ginn, highlights the benefits of salmon for an athlete's nutrition, especially for athletes and even everyday exercise enthusiasts who want to perform at peak levels.

"Fuelling with the right foods is a key part of the team's training strategy and salmon is one of the best sources of protein and high in vitamin D, an important part for maintaining strong, healthy bones.

"Salmon contains higher levels of heart healthy omega-3 fatty acids, most beneficial and easily absorbed and used by the body. Omega-3 also acts an anti-inflammatory at the cellular level, which can also help lesson pain and soreness. Players can use this excellent protein source to help repair and rebuild muscles after intensive practices and exercise."

To inspire family meal time, Tassal and the Hobart Hurricanes have created a guide to perfecting your most delicious salmon dish, with secrets and handy tips that will put a smile on the faces of your loved ones and keep you active this summer.

Tassal And Hobart Hurricanes Formula For Creating The Perfect Healthy Lifestyle

Tip: Optimising the time of your meals.
It's important to eat regular protein meals and snacks across the day. To support a fun, active lifestyle, where possible, families should eat together, focus on as many whole fresh foods as possible (vegetables/salad and a protein choice like salmon) and eat to appetite and activity levels for the day.

Tip: Best time to exercise
The right time to exercise is different for everyone therefore it's best to play around with daily your exercise times as a way of testing which could suit you better. Try exercising in the morning for couple of weeks, try exercising at lunchtime for a couple of weeks and try exercising in the evening some time. Think of it as little bit of a personal experiment to find out when exercise tends to work best for you.

Tip: Exercises to consider as part of a fun, active lifestyle
Creating an active lifestyle for our children is about making exercise fun for your kids and involving movement into your everyday life in fun and playful ways.

Show your kids the easy ways in which exercise is fun through family outings, backyard sports like cricket, running in the park. Moving off the couch and being physical is an important factor into overall health and talking to your kids about the benefits of exercise is important.

Tip: Use fewer ingredients to create variety and save time
Kids can actually enjoy eating fish, and salmon is a particularly great choice. It has a mild flavour that goes perfectly with sauces like Teriyaki or Mustard & Dill and fresh salmon is the perfect partner for creamy pasta dishes, it's quick, easy and delicious!

Tip: Start with a protein, finish with a sauce
You can find elaborate salmon recipes that have you experimenting, or you can keep it simple by cooking on a grill for a few minutes or baking it in the oven. With the extra time you can make a seriously delicious honey mustard sauce, made up of 4 basic ingredients; mayonnaise, honey, mustard and chives. Combine all ingredients in a medium bowl and mix together. Spoon the sauce over the fish, spreading it evenly all over and bake for 7 minutes. Alternatively, you can play with many different combinations of seasoning, sauces and sides.

Tip: Breaking down the barriers
It's time to realise how unbelievably simple salmon is to cook and overcome your fears of cooking with salmon! Quick and easy on the pan or in the oven, at a minimum all you need are a few pantry staples such as olive oil, butter, salt, pepper, and lemon, plus of course, a salmon fillet.

One last tip: heat a little oil in a frying pan over medium heat. Cook salmon skin-side down, for 4-5 minutes, turn and cook for 3-4 minutes. Test with a fork and if it flakes easily, it's ready!

One Pot Salmon

45 minutes
Serves 4

Ingredients
4 Tassal Fresh Salmon Portions
400g chat potatoes, halved
4 fresh beetroot, peeled and cubed
8 asparagus spears, trimmed and halved
1 bunch brocollini, trimmed and halved
8 small vine tomatoes
2 lemons, cut into quarters

4 garlic cloves, peeled
2 Tbsp olive oil
1 bunch of fresh rosemary

Method
Pre-heat oven to 200°C
Place the potatoes, beetroot, garlic, rosemary and 1 Tbsp of olive oil into an ovenproof casserole dish and roast for 30 mins until starting to brown.
Toss the asparagus into the casserole dish, broccolini, tomatoes and lemons to pot, and nestle the salmon amongst the vegetables. Return to the oven for a final 10-15 mins until the salmon is cooked.
Remove from oven and drizzle with the remaining oil and garnish with basil leaves. Serve hot from the pot.