#15: Wild Salmon With Or Without Maltese Potatoes

Salmon is, perhaps, one of my favourite fish recommendations. Coupled with some good old fashioned potatoes, you’ve zoned into the perfect meal. Of course, you could omit the potatoes altogether and go low carb.

Estimated meal price: €7.82

Below find instructions and ingredients for a recipe that falls part of a three meal a day plan for a person consuming 2,000 calories per day (that means each meal is roughly 650 calories).

Instructions

Place a 200g fillet of wild-caught salmon (€5.60) under a grill and time 20 minutes. Be sure to flip sides at the 10-minute mark.

Meanwhile, boil 150g Maltese potatoes (€0.15) for 15 minutes. Following that, drain them, cut into rounds and drizzle 1 tsp vinegar (€0.05), 1 tbsp extra virgin olive oil (€0.10) and place under a grill for another 30 minutes.

Important note: As a general rule, I would always chill potatoes and re-heat them. This little hack will render the starch within the potato as resistant starch (at least, to some degree).

Assemble a side-salad comprising of:

1. 50g greens, such as lettuce (€1.30)

2. 25g onion (€0.07)

3. 50g cucumber (€0.20)

4. 50g carrots (€0.07)

5. 30g olives (€0.28)

Nutritional Information (with potatoes)

680 calories:

• 55g protein

• 28g carbohydrates

• 35g fat

Calorie Breakdown

Nutritional Information (without potatoes)

578 calories:

• 53g protein

• 8g carbohydrates

• 35g fat