Serves: 4
Prep: 5 minutes
Cook: 8–10 minutes
Ingredients
4 salmon fillets, around 130g each
½ tbsp olive oil
1 tsp mixed herbs
1 tsp garlic granules
Black pepper, to taste
Small pinch of salt
To serve
Seasonal green vegetables, such as broccoli, green beans or spinach
Quinoa or brown rice
Method
Mix the herbs, garlic granules, black pepper and salt in a small bowl.
Lightly rub the salmon fillets with olive oil, then coat them evenly with the seasoning.
Place the salmon fillets in the air fryer basket in a single layer.
Cook at 180°C for 8–10 minutes, or until the salmon is cooked through and flakes easily. Larger fillets may need a few extra minutes.
Serve with plenty of green vegetables and a portion of quinoa or brown rice for a balanced meal.
Nutrition highlight
Salmon is naturally rich in protein and provides omega-3 fatty acids. The original recipe provides around 27g of protein per serving before adding the vegetables and grains.
Why it works well with GLP-1 treatment
Salmon provides plenty of high-quality protein, which can help support muscle mass during weight loss. It also provides omega-3 fats and several important micronutrients. Air frying keeps preparation simple, while pairing the salmon with vegetables and a small portion of wholegrains creates a balanced meal without requiring a large portion.
If your appetite is reduced, focus on eating the salmon and vegetables first, then have as much of the carbohydrate portion as feels comfortable.
Easy swaps
Salmon → cod, haddock, chicken breast or tofu
Quinoa/brown rice → baby potatoes, wholegrain couscous or lentils
Broccoli/green beans → asparagus, courgette, peas or spinach
Mixed herbs → paprika, dill, parsley or lemon pepper
Struggling with a full portion? Use a smaller salmon fillet and reduce the sides rather than forcing yourself to finish a large meal.
- Tips form Health Coach Paul -
Don’t overcrowd the air fryer: Leave a little space around each fillet so it cooks evenly.
Check it early: Salmon can dry out quickly, so start checking around 7–8 minutes.
Add lemon after cooking: A squeeze of fresh lemon adds flavour without needing extra sauces.
Keep portions flexible: If your appetite is lower on GLP-1 treatment, start with a smaller serving and eat slowly.
Prioritise the protein: If you cannot finish the whole meal, try to eat the salmon first, followed by the vegetables and grains as comfortable.
Sensitive stomach? Keep the seasoning simple and avoid adding rich, creamy or spicy sauces if these tend to worsen nausea, reflux or indigestion.