HEALTHY HEART

Aim to eat oily fish once a week – wild salmon is a good choice if you pre­fer a milder flavour

BBC Good Food - - Inside - Recipe SARA BUENFELD pho­to­graph ROB STREETER

A salad that’s packed with omega-3

Miso roast salmon, lentil & pome­gran­ate salad

FI­BRE 5-A-DAY 2 OF OMEGA 3

SERVES 2 PREP 10 mins COOK 20 mins EASY

80g dried puy lentils

1 tsp miso paste

2 tsp finely grated gin­ger

1 gar­lic clove, finely grated

1 lime, zested and juiced

1 tsp rape­seed oil

½ tsp black/white sesame seeds 2 x 150g skin­less wild salmon fil­lets

1 tsp ap­ple cider vine­gar

2 car­rots, cut into fine strips with a juli­enne peeler or knife 60g pome­gran­ate seeds

3 spring onions, finely sliced hand­ful fresh co­rian­der, chopped

1 Heat oven to 200C/180C fan/gas 6. Cook the lentils in a pan of boil­ing wa­ter for 20 mins un­til ten­der. Mean­while, mix the miso paste with 1 tsp of the gin­ger, the gar­lic, juice of half the lime, oil and sesame seeds. Put the salmon on a foil-lined bak­ing tray and spread 1 tbsp of the miso mix­ture over them. Roast for 10-12 mins un­til cooked through.

2 Tip the rest of the miso mix­ture into a bowl with the re­main­ing gin­ger, lime juice and zest, vine­gar, car­rots, pome­gran­ate, onions and co­rian­der. Drain the lentils and toss into the salad. Di­vide be­tween plates and add the salmon.

GOOD TO KNOW healthy • fi­bre • iron • omega 3 •

2 of 5-a-day

PER SERV­ING 503 kcals • fat 20g • sat­u­rates 4g • carbs 27g • su­gars 11g • fi­bre 10g • pro­tein 47g • salt 0.6g

& If you missed the start of June’s Healthy Diet Plan, catch up at bbc­good­food.com/ free-diet-plan

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