Recipes for Eye Health – Salmon

Following on from Tuesday’s blog regarding dry eyes, today’s blog and recipe is a reminder about the benefits of eating salmon, especially for dry eye.

Salmon is one of the most beneficial proteins that you can include in your diet in order to keep your eyes healthy. It is full of omega-3 fatty acids, which are beneficial for many different reasons, but they go the extra mile for your ocular health. Compared to any other fish salmon has the highest amount of omega-3s.

One of the biggest benefits of the omega-3s found in salmon are its abilities to ward off dry eye. Studies have found that people who have an abundance of omega-3s in their diet are more than 75 percent less likely to have dry eye syndrome as well as other ocular-related problems that may occur in the retina of the eye.

Salmon is also a good source of vitamin D, which helps protect against macular degeneration.

This Salmon and broccoli bowl is a quick fix for a healthy lunch or dinner and is just as tasty with tinned salmon. Plus the addition of broccoli makes it a regular go to meal in our house.

This delicious salmon recipe is bursting with flavor. Packed full of healthy fats, it makes a perfect midweek meal.


  • 1 small turnip, peeled and diced
  • ½ head broccoli, cut into florets
  • 1 tin salmon in springwater or 100g (3 ½ oz) fresh salmon fillet, skinned and deboned
  • 125ml (4 fl oz/ ½ cup) almond or coconut milk
  • freshly cracked black pepper, to taste


  • Cook the turnip and broccoli in a saucepan of boiling water for 8 – 10 minutes or until tender. Drain and set aside.
  • If using fresh salmon, put the salmon in a small frying pan over medium heat and pour over the almond milk. Bring to a boil, then reduce the heat to low and simmer, covered, for 7 minutes or until the salmon is just cooked.
  • Place the salmon, with the almond milk it was cooked in, and the cooked vegetables in a food processor and pulse to your desired consistency. Or use tinned salmon and almond milk her.
  • If you prefer a smoother consistency, add more almond milk.
  • If you prefer a chunkier version, omit the processing step and simply mix everything together in a bowl. Serve with a grind of black pepper.

Every Thursday, our Envision Optical blog brings you ‘Nutrition Thursday’ – news about nutrition for your eye health. Keep an eye on our Facebook page and like us to receive the reminders once they are posted. Each week we also include a delicious recipe for you to make:

When was the last time you had your eyes checked? 

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