Hien is a mother of two, founder of Zen Essence, cooks with love and passionately believes that a natural, low-tox lifestyle begins with a drop of essential oil.

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My love for fish and cooking with it

We love to have fish once a week in my family and this particular recipe is very simple and easy to make.

Bright orange, beautiful in colour and taste, what’s not to like about salmon?

In the hands of an able cook, fish can become an inexhaustible source of perpetual delight. – Jean Anthelm Brillat Savarin

Did you know that there are four incredible benefits of adding salmon to your diet. It can:

  • Reduce inflammation: Omega-3 fatty acids in salmon increase cell membrane fluidity, helping inhibit inflammation.
  • Help burn fat: Omega-3’s can also improve fat metabolism and reduce your body’s production of triglycerides (a type of fat).
  • Control blood sugar and blood pressure: Research has shown that bioactive peptides in salmon proteins may help keep these numbers in check.
  • Protect your heart: Eating salmon regularly may improve your lipid levels and reduce cardiovascular disease risk.

One of the best bits is the skin. Salmon skin is super nutrient-dense; it’s got all of the omega 3’s, plus vitamin D and a slew of key vitamins and minerals. There’s many ways you can enjoy your salmon. Here’s one that is toddler, daddy and mummy approved! It’s a favourite in the house. Try it out and tell me how it went.

Pan fried salmon with pumpkin puree

Prep Time: 40 Minutes
Prep Time: 25 Minutes
Total time: 1 Hour 5 Minutes
Servings: 2 People


  • 2 large potatoes
  • 1 cup of cubed pumpkin
  • 1 tbsp butter
  • 1/4 cup of thickened cream
  • toothpick of Rosemary essential oil
  • 1/4 tsp garlic powder
For the pan
  • 2 cups spinach leaves
  • 1/2 tsp sesame oil
  • 2 salmon fillets skin on
  • 1 tbsp olive oil
  • 2 tbsp butter
  • 6 drops of lemon essential oil


1. Peel potatoes and pumpkin then cube and place in a saucepan. Boil to soften then drain the water.
2. Add butter, thickened cream, salt and pepper to taste, toothpick of Rosemary essential oil, garlic powder and mash thoroughly.
3. Heat a small pan with sesame oil and wilt spinach.
4. Pan-fry salmon fillet skin down first to get a crispy skin with olive oil. Turn once to fry other side. Once cooked to liking, on low heat add butter and lemon essential oil.
5. Plate up mash potato pumpkin puree, wilted spinach and salmon. Drizzle a little olive oil if desired. Enjoy!
I recommend only one brand of essential oils. Please do not use these tips if you are going to go out and buy the cheapest brands that you can find. When it comes to essential oils, you get what you pay for. There’s hardly any regulation on the essential oil market so you have to do your due diligence when purchasing oils. After research, I fell on doTERRA. DoTERRA holds themselves to the highest purity and safety standards on the market with ethical, fair trade and sustainability practices. Remember that you do not have to use essential oils in cooking, feel free to replace with the relevant raw ingredient outlined in the recipe.