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What you eat, and how much, is so important for your health and your waistline.

Cooking healthier food at home is a small, simple change that can have big benefits in the long run. We're showcasing easy recipes to help you on your way.

Give this one a go to get started today – and make sure to check back next month for another. Let's do this!

Salmon with spring onion mash

Try serving the salmon fillets with mash, flavoured with spring onions and chopped fresh parsley.

Prep: 20 mins
Cook: 25 mins
Serves 4

Nutritional information

Per serving (1/4 recipe):

  • 1,904kJ / 445kcal
  • 33g protein
  • 46g carbohydrate of which 4g sugars
  • 16g fat of which 3g saturates
  • 7g fibre
  • 0.3g salt
A fillet of fried salmon served on mashed potato mixed with spring onion and 3 florets of broccoli.

Ingredients

  • 1kg potatoes, peeled and cut into chunks
  • 6 spring onions, finely sliced
  • 1 teaspoon vegetable oil
  • 4 salmon fillets
  • 4 tablespoons 1%-fat milk
  • 2 tablespoons fresh parsley, chopped
  • 250g broccoli, broken into florets
  • 1 pinch ground black pepper

Method

  1. Cook the potatoes in boiling water for 20 minutes, until tender, adding the spring onions to the saucepan 5 minutes before the end of cooking time.

  2. When the potatoes have been cooking for 10 minutes, start to prepare the salmon. Heat the vegetable oil oil in a non-stick frying pan, brushing it over the surface.

  3. Add the salmon, skin side down. Cook over a high heat for 2 to 3 minutes, without moving the fillets. Turn the salmon over, reduce the heat and cook for a further 3 to 4 minutes.

    Information:

    Use haddock, coley or cod fillets instead of salmon, or try using trout fillets or steaks.

  4. At this point, put the broccoli on to cook in a little boiling water – it will take about 5 to 6 minutes. Let the salmon rest for a few minutes while making the mash.

  5. Drain the potatoes and spring onions and mash thoroughly. Beat in the milk and parsley. Reheat on the hob for 1 minute, beating well.

  6. Share the mash between 4 warmed plates and arrange the salmon fillets on top. Serve with the broccoli.

    Information:

    Try using chopped chives or dill instead of parsley, or use a pinch of mixed dried herbs.

More mealtime inspiration

We have loads of tasty recipes for you and your family.

Whether you're after a healthier way to kickstart the day, simple ideas to banish boring sandwiches at lunch, or quick and easy mid-week dinners, there's something for everyone.

See more healthy recipes
Mixed-veg rice made with tomatoes, peas, carrots and peppers.

Dietary advice

Better Health cannot provide individual dietary advice.

If you or someone you care for has special dietary requirements, medical needs or an eating disorder, please seek advice from a registered healthcare professional.

If you would like more information on eating disorders, Beat has lots of useful advice for adults and children.