Eat more salmon to build your superpowers!

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Eat more salmon to build your superpowers!

You would be pushed to find a list of superfoods that does not include salmon at the top of the list. Superfoods generally get their title as they contain key nutrients in particularly high amounts and specifically salmon delivers on the definition of being ‘super’ thanks to its dense nutrient profile. As one of the most balanced sources of protein, rich in Omega-3, and range of B group vitamins Aussie families have lots to gain when they power their plates with salmon to support their health and wellbeing. Here are just some of the key superpowers that will be fuelled by adding salmon into the family’s diet regularly. 

Screen Shot 2019-02-28 at 6.40.22 pm1. Super Happy 

When it comes to mood-boosting, salmon is top of the charts. Make sure your family wakes up on the right side of the bed by eating their way to a happier state. Salmon contains long chain polyunsaturated Omega-3 fatty acids; DHA and EPA have been shown to play a key role in facilitating cellular communication and enhancing brain function. Eating salmon regularly can help keep your family’s brains healthy and Super Happy by keeping brain cells flexible, allowing neurotransmitters to work more effectively.

2. Super Vision 

Delicious salmon is rich in vitamin B, vitamin-E and Omega-3 fatty acids, all which can help protect our eyes. Press pause on screen time and help revitalise your little one’s eyes with some delicious Tassie salmon for dinner. Rich in B group vitamins which can help slash the risk of cataracts and vision problems by about half, instead of relying on a visit to the optician, head to the supermarket and put some Tassal salmon in your basket for Super Vision! 

3. Super Strength 

Salmon is one of a select few foods that naturally contains Vitamin D and with a massive 30g of high-quality protein in a single serve, eating salmon helps ensures that your muscles have the Super Strength they need to perform at their best. Providing the power to help you and your family’s bodies perform to their highest potential every day. 

4. Super Healing 

A powerful superfood for super heroes big and small, the dynamic Omega- 3 fats act as potent anti-inflammatory, helping to reduce inflammation at the cellular level, which helps lessen muscle pain and soreness after exercise. Studies have shown the good fat balance found in fresh salmon offers the perfect natural remedy to help buffer the daily stress we put our body under and give yourself the power of Super Healing. Whether your family enjoys a game of backyard cricket or full of fitness fanatics, salmon is the perfect protein for every super hero. 

Screen Shot 2019-02-28 at 6.40.54 pm5. Super Sparkle 

Turn to salmon instead of buying various face and body creams. Jam packed with essential Omega-3 fatty acids and Vitamin E, to naturally help moisturise your skin, hair and nails from the inside out, help to protect against excessive sun exposure, as well as being a natural anti-inflammatory. Vitamin E is one of the most powerful natural antioxidants we can consume, fighting off free radical molecules to help give our skin, hair and nails a Super Sparkle. 

6. Super Productive

Whether you’re a busy running around after your little super heroes or at your desk, your health is a priority and important you keep up with the demands around you. Super salmon is rich in B group Vitamins – B1, B3, B5, B6 and B12 – which helps keep our minds working efficiently and Super Productive., The B group Vitamins help connect the neurotransmitters which are essential for keeping your brain sharp, helping with alertness and concentration to get you powering through your to-do lists. 

7. Super Memory 

On top of being packed full of essential Omega-3 fatty acids which has been shown to help re-build brain cells, DHA’s found in salmon can also help slow cognitive decline by activating the acetylcholine transmitter for storage and memory recall. Salmon is also a rich source of B12 which studies have shown is associated with memory function and concentration. Whether your kids are learning their time tables or the science behind bee hives, fueling them with salmon can help ensure they work to their maximum potential. 

8. Super Sleeper 

We all need a sound sleep to help rejuvenate energy levels and avoid sickness after a long day of school or work. As if there weren’t already enough ‘super’ health benefits for eating salmon, the protein also contains vitamin B6, which promotes the production of the sleep hormone, serotonin, allowing little super heroes to switch off and restore their powers. Salmon is one of the key foods that boosts serotonin and being naturally rich source of the amino acids, salmon is the perfect food to fuel your Super Sleep! 

Screen Shot 2019-02-28 at 6.47.32 pm9. Super Play 

Fun and games are more than a chance to enjoy some time with the family. Play is serious business when it comes to a child’s health and development. Salmon contains Omega-3 fats, selenium, Vitamins D & E and potassium which are essential nutrients for growing children. To unlock the power of play, feed your family with Tassal salmon to help enrich thriving brains, bodies and social bonds. 

10. Super Immunity 

Feeling unwell is never pleasant so it’s wise to explore ways to boost your immune system to help ward off illness. Salmon contains selenium which help keep the immune system and thyroid working at an optimum level. Your body relies on selenium for many of its basic functions from reproduction to fighting infection, a single serve of salmon offers almost a third of your recommended daily requirement of this powerful nutrient. A great source of prevention to get your body as healthy as can be especially when under stress. 

It is these multitude of superpowers that make salmon consistently one the dietitian’s favourite superfoods. As a mum of 2, I feed my own family super salmon at least 2-3 times a week so my question to you is, are you getting enough super salmon to fuel your family’s superpowers?

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Recipe: Salmon Tacos

gluten-free | dairy-free | nut-free | egg-free | wheat-free

Serves 4 – per serve: 390 cals | 16g fat | 48g protein | 9g carbs | 8g fibre


4 Tassal Fresh Tassie salmon fillets, skin-off

10 corn tortillas, warmed

2 cloves of garlic, crushed

1 tsp ground cumin powder

1 tsp ground coriander powder

½ tsp ground chilli powder

1 tsp smoked paprika

Pinch of salt

1 tsp pepper

1 tsp extra virgin olive oil

1 jar chunky tomato salsa

1 large avocado, deseeded, peeled and diced, to serve

Preparation Method

1. Place garlic, cumin, coriander, chilli powder, paprika, salt and pepper in a small bowl and combine.

2. Place each salmon portion into the spice mix, coating all four sides, and let sit for 15 mins.

3. Heat oil in a non-stick fry-pan and cook the salmon fillets for approximately 10 mins, turning once. Once cooked, gently flake salmon into a bowl.

4. Place a spoonful of chunky salsa, avocado onto warmed tortillas, add salmon and enjoy!