Tag Archive for: Salmon

Salmon in Citrus Sauce

– A guest recipe post by Anna Atkins of @lemonsqueezy – Salmon in Citrus Sauce – A yummy, quick healthy dish!

Notes from Anna:

A healthy, tasty dinner bursting with zingy flavours.  Salmon is rich in the all important Omega 3 healthy fats, while the citrus fruit adds vitamin C and antioxidants.

Flake any leftover salmon and mix with chopped tomatoes and lettuce for a delicious sandwich filling for tomorrow’s lunch.



  1. Wash the orange and lemon. Grate the zest and squeeze the juice.
  2. Peel and grate the ginger.
  3. Rinse the salmon fillets and pat dry with kitchen paper.
  4. Trim the spring onions, discarding the tougher green end and the outer leaf. Finely slice and rinse under running water.
  5. Warm 1 tablespoon of olive oil in a large frying pan. Add the salmon fillets and cook over a very low heat for 3-4 minutes on each side.
  6. Scatter the spring onion slices, the orange and lemon zest and the grated ginger on top of the salmon and continue cooking for a further 2-3 minutes.
  7. Pour the orange and lemon juice over the salmon, sprinkle with salt and cook for another couple of minutes.
  8. Serve immediately.


The importance of Vitamin D

The Importance Of Vitamin D…

Are you deficient?

Have you had any of the following issues or symptoms?

  • fatigue
  • joint & back pain
  • high blood pressure
  • increased incidence of infections
  • failure to respond to exercise
  • general muscle weakness
  • weight gain – body fat
  • poor concentration
  • low mood
  • constipation or diarrhea

The Stats:

  • 90% of the general population in the UK have insufficient Vitamin D levels
  • 1 in 3 over 65 years old are deficient

Sources of Vitamin D:

  • 10-15 minutes in strong sunlight generates 10,000IUs
  • Fish such as herring, sardines, salmon, mackeral, tuna
  • full fat milk
  • eggs
  • supplements

Getting tested:

Go to www.myvitdtest.com for information on Vitamin D and to have the most reasonably priced and accessible test around.


Thanks to Ian Craig, Pete Williams and Dr. Adam Carey the speakers at the recent Sports Nutrition Live, hosted by Functional Sports Nutrition magazine, for your inspiration to inform my readers about the health benefits of Vitamin D beyond bone density! Above notes sourced from their presentations.