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Brain Food: Simple Salmon Creations

Anyone who follows me on Instagram or Facebook knows I'm a massive salmon fan. It hits my dining table at least 3 times a week. As a kid, salmon was reserved for special occasions - namely Christmas and Easter - when I would try to eat a whole packet of the smoked stuff before anyone else could get their hands on it. The joy of being an adult is you can make your own food choices, so now I'm gung-ho on eating it whenever my mood takes me.

It's great for people who suck in the kitchen - because it tastes amazing without any sauce or complex seasoning. It's also really quick to turn into a meal - just pan-fry some salmon rashers for a few mins on either side and serve up with seasonal greens and avocado. Boom - a masterchef in the making.

Benefits of salmon

  • Packed with omega 3:
    This reduces inflammation in the body.
  • High in protein:
    Helps with strength gain and muscle repair (great post-workout!)
  • Great for your brain:
    Eating salmon regularly has been shown to reduce the incidence of depression and cognitive decline in old folk.
  • It protects your eyes, reducing the risk of macular degeneration.
  • Salmon is an excellent source of vitamin D.
    Deficiencies in this vitamin have been linked to an increased risk of cancer, arthritis and type-1 diabetes.
  • Improves sleep:
    Salmon is an excellent source of tryptophan, an all-natural sedative.

Tassal Salmon Rashers The Fit Foodie


What's the deal with Mercury?

Large fish that consume smaller fish have higher levels of mercury. Species such as shark, tuna, and swordfish are best to be eaten only occasionally because of this. Salmon on the other hand is very low in mercury as they’re small in size and eat plants.


When it comes to selection, try to look for well-sourced varieties such as Tassal’s Tasmanian grown Atlantic salmon. It's responsibly sourced and sustainably certified. Tip: Tassal's new Salmon Rashers are cut on a 70 degree angle and designed for pan frying to create a delicious crispy addition to any breakfast. It doesn't get any easier than that.

Feed Me

Try this delicious Salmon Brekkie Salad (pictured):

Pan-fry 2 rashes of Tassal Salmon Rashers for 2 minutes on each side and set aside. On a plate, arrange a handful of English spinach leaves, 1/2 sliced avocado, 1/2 cup cooked quinoa, and 1/2 cup cooked beetroot wedges. In the same salmon pan, add 1/2 cup mushrooms (I used shimeji) and sautee for a few minuts until slightly browned, then add to the salad, flake through the salmon and enjoy!

Looking for more Salmon ideas? Check out these simple recipes:

Crispy Skinned Salmon with Lemon, Asparagus and Green Bean Salad

Garlic & Paprika Roast Salmon with Orange Salad

Salmon Wrapped Asparagus with Softly Poached Egg

Share your own salmon creations by tagging #salmonrashers @tassalsalmon!

the fit foodie

Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).

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