Food for Vision: Salmon - Sparks & Feros Optometrists

Food for Vision: Salmon

Salmon is good for your vision!

Salmon is a great source of Omega-3 fatty acids, which aids in the prevention of macular degeneration (AMD) and dry eyes. Salmon also contains selenium, which when combined with carotenoids and Vitamins C and E, may reduce the risk of AMD.

Salmon is also a great source of niacin, which helps reduce the risk of cataracts. If you love salmon, you will be happy to know it is recommended to consume salmon or other oily fish such as tuna 3-4 times per week.

Here's a recipe we love to get you started!

Warm potato and salmon salad


  • 1 kg baby new potatoes
  • 500 g salmon fillets
  • 1 cup(240 grams) sour cream
  • 2 tsp lemon juice
  • 1 tbsp coarsely chopped fresh dill
  • 2 cloves garlic, crushed
  • 100 g baby spinach leaves


  1. Boil, steam or microwave potatoes until just tender; drain. Slice potatoes thickly.
  2. Meanwhile, in a large frying pan, add salmon and just enough simmering water to barely cover fish. Simmer, covered, about 4 minutes or until salmon is cooked as desired; drain on absorbent paper.
  3. In a small jug, place sour cream, juice, dill and garlic; whisk to combine.
  4. Divide potato, spinach and sliced salmon among serving plates; drizzle with dressing.