Nutrition highlights – Lemon Tarragon Salmon over Asparagus

Salmon Asparagus E1594199312506

Nutrition highlights – Lemon Tarragon Salmon over Asparagus


So as many of the Bottle Bazaar Wine Tasting Club members will know – India Marshall-Roads has asked me to give some nutrition information on the food that accompanies the wine…and this is an alternative meal I suggested to accompany this week’s white wine choice – the Gruner Veltliner wine.

I chose to add to this a portion of buttery new potatoes to make it more of a ‘main meal’. The nutritional highlights then…


This is a hugely nutrient dense oily fish provides lots of B vitamins including energy helping Riboflavin (B2), Niacin (B3), Vitamin B6 and B12, plus a great chunk of immune supporting Selenium, some bone building Phosphorous and Vitamin D and of course some long chain fatty acids you may have heard of known as Omega 3, DHA & EPA.

As well as some of the heart health benefits we may already know about, Omega 3 may aid bone health. A big US study found that women with higher levels of Omega 3 in the blood experienced fewer hip fractures. Omega 3 is also thought to contribute to improved memory and lower inflammation in the nervous system.



This provides folate (also known as Vitamin B9) which supports the nervous system and healthy red blood cell formation. A shortage of this could cause mouth sores or fatigue. Asparagus also gives us Vitamin C and a lot of Vitamin K which supports blood clotting and bone health. Vitamin K is a fat soluble vitamin and so eating asparagus with a fatty fish such as salmon enables greater absorption. So this is a pretty healthy bone building meal, all in all.

The radishes in this meal, along with the new potatoes and asparagus are all in season in July making sure that this meal is extra delicious, as well as nutritious.

If you’d like to make this same meal – here is the recipe(Opens in a new tab – Martha Stewart recipe)

I hope you’ve found this nutritional analysis interesting. Next week – nutritional analysis of steak, wilted spinach, sweet potato fries, and baked garlic mushrooms with thyme. Yum!

Lastly, it goes without saying that alcohol should be consumed within moderation, and the NHS has set limits (not targets!) on the maximum number of weekly units that should be consumed (14). More info on measuring units here…

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