I am a diet expert


SALMON is the new superfood, according to experts.

But while the extremely healthy fish is exported to more than 50 countries from our shores, in Scotland we don’t eat enough of it.


Salmon and other fatty fish have many health benefits
Dietician and Health Writer Dr Carrie Ruxton


Registered Dietitian and Health Writer Dr. Carrie Ruxton

A new university report has found that we eat less than a quarter of the recommended amount of fatty fish – like Scottish salmon – per week. This is despite the versatile protein having a wide range of health benefits.

Dr Carrie Ruxton, registered dietitian and health writer, said: “Glossy magazines are full of imported superfoods, like acai, quinoa, moringa and avocados, although experts have questioned their supposed health benefits as well as their cost.

“But we’re missing a trick by ignoring a cheap local food that really has evidence of health effects – salmon.

“A recent analysis from the University of Stirling found that Scottish farmed salmon contains more vitamin D and omega-3s than previously thought and is high in protein.

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“A serving of salmon provides about 70% of our daily vitamin D goal, 40% of our vitamin E, and over four and a half times the omega-3 recommendation, making it a simple nutritional hack.”

Research from the University of Abertay, commissioned by Food Standards Scotland (FSS), found that Scots eat just 33g of oily fish each week, with the government recommended portion being 140g.

Expert dietitians recommend adults and children eat two weekly servings of fish and say one should be oily fish like Scottish farmed salmon.

Dr Ruxton said this was concerning, given the rest of our diet.

She said: “We are doing much better at reducing sugar and processed meats, but intakes of good foods have stagnated.

“Fruit and vegetable intake languishes at half the optimal amount of five a day, fiber is far too low and we only get a quarter of the weekly serving of oily fish – like salmon, trout and mackerel – recommended by the Scottish Dietary Buts.

“In contrast, a quarter of our daily calories come from cakes, cookies, desserts, soft drinks, chips, crisps and alcohol – usually ultra-processed. The result of these distorted eating habits is that we are seriously lacking in key nutrients that could help with some of our health issues.

And the boosts we get from our very own Super Salmon make it a no-brainer to add to the weekly dinner table.

The expert said: “A study published in the British Journal of Nutrition found beneficial changes in blood fats when healthy young adults swapped more than half of their meat dishes for different types of fish for a month. .

“Triglycerides – a type of fat linked to heart disease – decreased and levels of ‘good’ HDL cholesterol increased, but only when fatty fish was eaten.

“Meanwhile, marine omega-3s are anti-inflammatory, help protect blood vessels, and target dangerous types of cholesterol and blood fats that can clog arteries.

“They can also reduce variations in heart rate, which helps keep the heart rate stable.”


IF the prospect of cooking fish is sending you into a spin, fear not, it’s easier than you think.

Here’s a super easy family recipe made with salmon to help give your body a boost.

Spicy salmon noodles for four


300g egg noodles

A small chopped onion

One medium carrot, chopped

A chopped red pepper

Four salmon fillets

Four teaspoons of light soy sauce

A pinch of fresh coriander

A teaspoon of garlic puree

A teaspoon of ground ginger

Two teaspoons of mild curry powder

Tablespoon of rapeseed oil Pinch of ground white pepper


1. Cook the noodles in boiling water until tender. Drain and reserve.

2. Steam the salmon in a covered tin until cooked through, or alternatively cover and cook in a preheated 175°C oven until cooked through. Cut the salmon into small pieces.

3. Heat the oil in a large skillet. Sauté the onion, carrot and bell pepper until softened. Add the mashed garlic, ginger, white pepper and curry powder and sauté for a few minutes.

4. Add the drained noodles and soy sauce to the vegetables, adding a little extra water to loosen the sauce if necessary.

5. Gently toss salmon with noodle mixture and garnish with chopped cilantro to serve.

Besides doing wonders for the body, Dr. Ruxton also believes that eating more salmon will also help us save the planet.

She added: “Reversing the Scottish diet and ensuring we benefit from our own local superfoods won’t be instantaneous, but it is still possible.

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“The heightened awareness of climate change has highlighted our shopping habits and exposed our dependence on ultra-processed foods, often imported from afar.

“The simple act of swapping two meals of meat a week for one serving of fatty Scottish fish, like farmed salmon, plus one serving of white fish, like haddock or cod, could help us all be healthy. healthier and more sustainable in the future.”

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