Mediterranean Diet 101

Steamed Broccoli and Salmon Filets

Steamed broccoli and salmon is one of the healthiest meals one can have. It takes only few minutes to prepare steamer and maybe 20-25 minutes to cook.

Taste? Well, I prefer grilled fish, but steamed fish is healthier and easier to make. And in the end, all what you have to clean is steam cooker, plate and fork - nice :o)


steamed broccoli and salmonHow to steam frozen vegetables? Put a bag of frozen broccoli in steamer, flush little bit with hot water to defrost vegetables ...
steamed broccoli and salmon

... and add salmon filets on top of broccoli. Add some salt if you prefer and other spices, just be careful - steamed food has stronger taste that for example boiled.

steamed broccoli and salmonAfter 20-25 minutes, broccoli and salmon are done. And that is all cooking regarding this and similar steamed meals.
steamed broccoli and salmonServe the food on the plate and enjoy your very heathy meal.

Nutrition data of this meal:

Food Amount Protein Carbs Fats Fibers
Salmon 400g 75g 0g 20g 0g
Broccoli 400g 11g 26g 2g 10g
Total: 86g 26g 22g 10g
Calories: 344 kcal 104 kcal 198 kcal -

Total ~650 kcal.

As one can see, this is caloric meal with around half of the calories coming from protein, one third from fat and rest from carbohydrates. Fiber content is also very good - 10g of fiber which is around one third of recommended daily fiber intake.

If 650 calories is little bit too much, then adjust ingredients - if you use only 200g of salmon, than you have meal:

Food Amount Protein Carbs Fats Fibers
Salmon 200g 38g 0g 10g 0g
Broccoli 400g 11g 26g 2g 10g
Total: ~50 g 26g 12g 10g
Calories: 200 kcal 104 kcal 108 kcal -

Total calories ~420 kcal.

Most calories (around half) comes from protein and quarter from carbs and quarter from fats.

Salmon is fatty fish with fat content varying from season, salmon variety and similar. Anyway, never be afraid of some healthy fats like salmon's.

To improve taste of this meal, I steam ingredients with some salt added and nothing more. After cooking I regularly add some fresh garlic (but not much) and no oil of any kind - not even olive oil. 20g of fats are enough for single meal even for 100+ kg people.

I recommend this gourmet salmon recipe and similar meal recipes to everyone, especially to endomorphs on carb cycling and similar diets, even on low carb days.

This is very filling meal, but since it is digested relatively quickly, it is not the best last meal of the day.

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