Nutritionist Emily English shared her favourite 15-minute salmon recipe, packed with protein and fibre, using Mediterranean ingredients to create a restaurant-worthy dish
Ellen Jenne Senior U35 Spare Time Writer
03:50, 02 Mar 2026
Nutritionist Emily English shared her favourite 15-minute salmon recipe, packed with protein and fibre, using Mediterranean ingredients to create a restaurant-worthy dish(Image: bit245 via Getty Images)
Salmon proves an excellent option for midweek suppers, as it’s brimming with nutrients including omega-3 fatty acids, premium protein, and vital nutrients such as Vitamin D, selenium, and B vitamins. Nevertheless, salmon needn’t be dull, as nutritionist and influencer Emily English demonstrates.
She recently posted one of her go-to quick suppers on TikTok, where she combines Mediterranean-style salmon with an additional ingredient to elevate the fish. Emily noted in the clip’s caption: “This is one of my favourite after-work formulas when I want something balanced, quick and genuinely satisfying without thinking too hard.
“A protein base, fibre from chickpeas to keep you full, and a fast, l sauce that comes together in one pan.”
The nutritionist’s creation contains roughly 575 calories and delivers 44 grams of protein per portion. Emily loads the dish with fibre from the chickpeas, while employing an abundance of Mediterranean ingredients for taste.
Pair the salmon with a zingy and tangy lemon yoghurt(Image: Getty)
Emily remarked: “I love a good dinner recipe that even if I come home from work and I’m really tired, can’t be bothered to cook, I know I can rustle up in genuinely fifteen minutes.”
Whilst salmon forms the centrepiece of Emily’s creation, you can substitute the salmon for chicken, prawns, or even tofu. The nutritionist accompanies the salmon with a refreshing, zesty lemon yoghurt, reports the Express.
She added: “I love the contrast of textures and temperatures here. It’s so quick, but it literally tastes like something you’d get in a restaurant.”
Emily’s video has racked up over 66,700 views, garnering 3,311 likes and 15 comments. Grace wrote: “Love this kind of ‘one pan’ recipes!”
Content cannot be displayed without consent
Alexandra commented: “Heaven.”
Here’s how you can replicate one of Emily’s go-to salmon dishes at home.
Melted Feta Pomodoro Salmon Bowls
Ingredients (serves two)
Two salmon filletsOne tsp olive oil½ red onion, finely sliced200g cherry tomatoes, halvedOne garlic clove, mincedSplash of water (for deglazing)One tbsp capers60g kalamata olives, halved½ tsp chilli flakesOne x 400g tin chickpeas, drained60g feta, crumbledSmall handful fresh basil, torn150g thick yoghurtZest and juice of ½ lemon½ tsp garlic granulesPinch of salt
Method
Pan-fry the salmon fillets in a large frying pan with the olive oil over a medium-high heat, flipping to achieve even browning, until cooked through, approximately three to four minutes. Remove and set aside.
Using the same pan, add the red onion, cherry tomatoes and garlic. Sauté for one to two minutes until beginning to soften, then deglaze with a splash of water, scraping up any caramelised bits from the bottom. Stir in the capers, olives and chilli flakes.
Add the chickpeas, simmer briefly, crushing the tomatoes with the back of a spoon to form a thick pomodoro-style sauce.
Switch off the heat and crumble in the feta and torn basil, allowing it to soften and melt into the sauce.
Combine the yoghurt with lemon zest, lemon juice, garlic granules and salt.
Spread the lemon yoghurt into bowls, ladle over the melted feta chickpea pomodoro, and top with the salmon.
Ensure our latest headlines always appear at the top of your Google Search by making us a Preferred Source. Click here to activate or add us as your Preferred Source in your Google search settings.
Dining and Cooking