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Power of protein

Fill up on nutrient-rich, delicious protein to help maintain a strong and healthy body throughout the year

It’s no secret that a good source of protein is essential for a healthy body, especially if you're thinking about upping your exercise routine. This hard-working nutrient helps to build tissue and cells and is particularly important in helping muscles recover and grow after working out.

Some foods are naturally richer in protein than others, such as eggs and fish. A medium egg has around 6g of protein so it makes a great pre-gym breakfast or recovery snack. Salmon is also a good option as it’s typically low in fat and high in heart-healthy omega-3 fatty acids.

Pot of protein

Recipe: Salmon and ricotta brunch

Salmon and ricotta brunch recipe

Ready in 50 minutes
Serves 8

Ingredients

50g unsalted butter
50g plain flour
300ml semi-skimmed milk
75g parmesan, finely grated
4 medium eggs, separated
240g bag washed ready-to-cook spinach
250g ricotta
2 salmon fillets, ready-cooked and flaked (approximately 182g)

 

Method

  1. Heat the oven to 200°C/180°C fan/gas 6. Line a Swiss roll tin or a deep baking tray, about 23 x 33cm, with a sheet of baking parchment.
  2. Melt the butter in a medium saucepan and whisk in the flour, then cook for about 1 minute. Add the milk and cook for 4-5 minutes, whisking all the time until the mixture is thick and smooth. Reserve 2 tbsp parmesan, then add the rest with a generous pinch of salt and pepper. Remove the pan from the heat.
  3. Whisk the egg whites in a bowl until they form stiff, glossy peaks. Beat the egg yolks into the cooled mixture in the pan. Take a large spoonful of egg white and mix in well to loosen the mixture. Carefully fold in the rest of the egg white. Pour the mixture into the prepared tin, gently spreading it into the corners. Sprinkle 1 tbsp of the reserved parmesan over the mixture and bake for about 15 minutes, until risen and golden.
  4. Meanwhile, cook the spinach in the bag following the pack instructions. When cooled a little, squeeze out the liquid from the spinach and finely chop it. Mix it into the ricotta, season and set aside.
  5. Place a sheet of baking parchment on to the work surface. When the roulade is cooked, flip it onto the parchment. Peel away the parchment that was used to line the tin.
  6. Spread the ricotta mixture over the roulade and top with the flaked salmon. Take a short edge of the roulade and use the parchment to help you tightly roll it up. Cut into slices and sprinkle with the remaining parmesan. Serve immediately, while still warm, with roasted vine tomatoes, if you like.

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