Trying to have more fish and vegetables in your diet? This quick salmon lime miso ginger stir-fry is big on the good stuff we all need more of, but light on time and hassle. It may be the perfect weekday dinner, what do you think?

Salmon is a good source of protein which is essential to build and repair all the cells in your body

Ashleigh Feltham (MNutrDiet)

If you are searching for a top-notch healthy recipe then stop here. I could write an essay on the health benefits of this stir-fry, but I will highlight this top recipe for you. Miso is an amazing health-promoting food. It is a source of probiotic which is needed to feed the good bacteria in your gut. These play many roles, from promoting a healthy metabolism and immune function to keeping the organs in your body healthy.

Further enhancing the immune effects are the garlic and onion which have special antioxidants which support your immunity. B6 is an important B vitamin linked to a healthy immune function and in this recipe, this vitamin is found in the mushrooms. Finally, the lime juice will make this an immune system happy meal, by providing vitamin C.

Ginger provides its own array of antioxidants and helps your digestion by soothing your gut. Asparagus is known as a great source of folate. This B vitamin is needed for your body to make new DNA and to repair the damage done to the existing DNA. Snow peas will add delicious crunch, but health benefits include potassium for healthy blood pressure and fibre for gut health and increased fullness from the meal to keep you feeling satisfied for longer.

The whole-grain noodles are another big win if you want to add more satiety to this meal. Whole grains not only add more fibre but many other vitamins and minerals including iron, magnesium, phosphorous and zinc.  Sesame oil is a great choice for your health and has two special antioxidants called sesamol and sesaminol which support the health of your body. As a largely unsaturated fat, it also supports the health of your heart and may help with controlling blood sugar levels.

Safcol Salmon in Springwater is a heart and brain loving seafood and a great source of omega 3 fat. Omega 3 fat is a healthy fat your body needs to absorb the fat-soluble vitamin A, D, E and K properly. Also assists in keeping your cholesterol in balance with more ‘good’ HDL cholesterol and less ‘bad’ LDL cholesterol and triglycerides. Omega 3 fat is essential for your brain as around 60% of your brain is made of fat. This fat also promotes a healthy heart and artery function. Salmon is a good source of protein which is essential to build and repair all the cells in your body.

Finally, salmon is a source of vitamin D which keeps your immune system functioning as it should. This recipe is a must-try for anyone who values their health but will not compromise on taste.

This nutritional information has been created using the foodstandards.gov.au online tool. While every attempt has been made to ensure accuracy, it should be considered a guide only.