Recipe description
June 19, 2026
Spinach mash with salmon
Gentle spinach mash with salmon supports digestion and fiber diversity
High Protein
Omega-3 Rich
82%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: fish, tree_nut, milk
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from spinach and other plant components in the mash.
- Includes protein and healthy fats from salmon for balanced nutrition.
- Simple, gut-friendly dish with potential to pair with a diverse salad.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Salmon
2
piece
Spinach
8
tablespoon
Potato
2
piece
Butter
6
teaspoon
Cream
2
tablespoon
Garlic
1
piece
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Lemon
0.5
piece
Instructions
1
Heat the olive oil in a pan over medium heat.
2
Add the spinach to the pan and sauté until wilted.
3
Season the spinach with salt and pepper.
4
Cook the salmon in another pan until it is cooked through.
5
Serve the salmon on top of the spinach mash.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
28 g
Protein
28 g
Carbohydrates
5 g
Fiber
4 g
Sugar
16 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
Is spinach mash with salmon suitable for gluten-free diets?
Yes—it's naturally gluten-free as long as you use gluten-free seasonings and stocks.
How should the salmon be cooked for this dish?
Cook until opaque and flaky, aiming for an internal temperature around 63°C (145°F).
Can I use frozen spinach?
Yes—thaw it and squeeze out excess moisture before mashing.
What greens can replace spinach if needed?
Kale, Swiss chard, or other greens work; adjust cooking time as needed.
How long can I store leftovers?
Refrigerate within 2 hours and use within 1–2 days; reheat until hot throughout.
Is this dish safe during pregnancy?
Salmon is safe when fully cooked; follow local guidelines for weekly fish intake and mercury limits.
How can I make the mash creamier?
Stir in a splash of milk or a bit of cream and press out any excess moisture from the spinach.
What would pair well with this dish to support gut health?
A light salad with varied vegetables and a simple olive oil–lemon dressing; fermented foods are fine if tolerated.
Can I freeze this dish?
Texture may suffer after freezing; best eaten fresh. If freezing, freeze components separately and reheat thoroughly.
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