My Healthy Recipes

CCreamy Asian Salmon Soup

Ingrédients

1 salmon fillet (300–400 g), 1 onion, sliced, 2 cloves garlic, minced, 2–3 cm fresh ginger, grated, 200 g mushrooms, sliced, ½ bell pepper, sliced into strips, 2 cups shredded cabbage, 2 handfuls fresh spinach, ½ can (200 ml) coconut milk, 2 cups (400–500 ml) water, 1 tbsp curry powder, juice of ½ lemon, 1 tbsp olive oil, salt and pepper.

Preparation

  • Sauté the onion and shallots in olive oil for 4–5 minutes.

  • Add the garlic, ginger and curry powder. Cook for 30 seconds.

  • Stir in the mushrooms, bell pepper and cabbage. Cook for 5 minutes.

  • Pour in the coconut milk and water. Bring to a boil, then reduce to a gentle simmer for 10 minutes.

  • Add the salmon fillet and cook gently for 6–8 minutes.

  • Flake the salmon with a spoon.

  • Add the spinach and cook for 1 minute.

  • Remove from the heat, stir in the lemon juice and adjust seasoning.

Nutritional Highlights

Salmon: rich in omega-3 fatty acids (EPA and DHA), an excellent source of complete protein, and provides vitamin D and vitamin B12.

Coconut milk: contains medium-chain triglycerides (MCTs), provides manganese, and adds a creamy, satisfying texture.

Ginger: contains gingerols with anti-inflammatory properties, supports digestion, and may help reduce nausea.

Garlic: rich in allicin, provides antioxidants, and supports cardiovascular health.

Mushrooms: a source of beta-glucans, rich in selenium, low in calories, and naturally high in umami.

Bell pepper: exceptionally rich in vitamin C, provides carotenoids and vitamin A, and contains antioxidant compounds.

Cabbage: rich in vitamin C, an excellent source of fiber, and contains glucosinolates that have been widely studied for their protective properties.

Spinach: rich in vitamin K, folate, and lutein, supporting bone and eye health.

Lemon: high in vitamin C, enhances the absorption of plant-based iron, and adds freshness and flavor.