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Omega 3 for a Year Round Glow?

We often hear Omega 3 is great for our skin, hair and nails- as well as our overall health- but how do we fit all that glow-inducing goodness into our diets?

Part of a regular series of quick yet tasty recipes targeting different health goals like energy, concentration levels, or mood, I’ve persuaded chef Deborah Atkinson to share one of her favourite ways to get in some quick and yummy Omega 3.


Orange Glazed Salmon with Spinach and Walnut Salad


2 Salmon fillets

150 g walnuts

100 ml olive oil

100 ml orange juice

1 1/2 tablespoons honey

1 garlic crushed

Pinch of ground cinnamon

150 g baby spinach leaves


Salmon- rich in Omega 3; an essential fatty acid which our bodies are incapable of making for themselves, and which helps moisturise skin and hair from the inside out.  Also a great source of protein (essential for building healthy skin cells), as well as antioxidants (to protect against free radical damage), and vitamin B to help reduce inflammation

Walnuts- also good source of healthy fats, which may be helpful for reducing skin inflammation

Olive oil- a source of antioxidant-rich vitamins A, D, E and K

Orange juice- a rich source of vitamin C- an antioxidant which helps protect against free radical damage- and an essential vitamin in the creation of collagen

Honey- an antioxidant

Garlic- contains allicin; an antibacterial, anti-fungal and anti-inflammatory

Cinnamon- an anti-fungal and antioxidant

Spinach- a great source of iron and antioxidant-rich vitamins A, C and E


  1. Whisk together the orange juice, oil, honey, garlic and cinnamon in a small saucepan and gently warm on a low heat (but don’t allow to boil)
  2. Taste and season sauce with salt and pepper
  3. Baste the salmon fillets with 1/4  dressing and fry in a little oil- approximately 2 minutes on each side, until cooked through
  4. Toast walnuts in a dry frying pan over a medium heat, stirring continuously for 3 minutes, or until golden
  5. Transfer to a chopping board and chop coarsely
  6. Place the baby spinach and walnuts in a serving bowl, drizzle with the remaining warm dressing and toss together
  7. Sprinkle salmon with some fresh chopped parsley and serve on salad

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