A summer feast for the eyes
This September, Specsavers is encouraging Irish people to prioritise eating a healthy and nutritious diet, to support their eye health.
To provide inspiration, they have partnered with nutritionist Dale Pinnock (aka The Medicinal Chef) to create a summer feast for the eyes – the ultimate eye-friendly recipe for all the family to enjoy.
Pinnock has paired salmon baked in Mediterranean vegetables with sweet potato wedges - the perfect addition to any afterschool supper. It’s jam-packed with ingredients that support overall health but particularly good eye health.
Salmon is rich in long chain omega-3 fatty acids and astaxanthin. Omega-3s are a group of essential fatty acids that may help lower the risk of eye conditions such as age-related macular degeneration (AMD), glaucoma and dry eye syndrome. These cannot be made by your body, so it’s important they’re included within your diet.
Astaxanthin, a naturally occurring pigment with antioxidant and anti-inflammatory effects is also found in salmon. Research suggests astaxanthin may help reduce the risk of eye health conditions, including uveitis and cataracts.
Mediterranean baked salmon with sweet potato wedges recipe which serves 4
1 large red onion - cut into wedges 1 large courgette - cut into half circles 1 yellow and 1 orange pepper - deseeded and sliced 4 salmon fillets 600g of tomato passata 100g feta cheese 2 large sweet potatoes - cut into slim wedges, skins left on
Pre heat oven to 180 degrees. Place the sweet potato wedges onto a baking tray and drizzle with a little olive oil plus salt and pepper, toss well then place in the middle shelf of the oven.
Check on them and turn them after 15 minutes. Bake for another 15 minutes or until softened with golden edges. Then sauté the onion, courgette and peppers in a little olive oil along with a good pinch of sea salt until they start to soften. Transfer the part cooked veg to a baking dish. Lay the salmon fillets on top of the veg, and then pour over the passata. Place on the top shelf of the oven and bake for 25 minutes until the salmon is cooked.
Sprinkle over the feta and bake for another 2-3 minutes. To present, place a few wedges on a plate, then top with a salmon fillet and tomatoey cheesy veg.