SEAFOOD CEL­E­BRA­TIONS

Light and tasty sal­mon and snap­per recipes

Weight Watchers Magazine (Australia) - - News -

SLOW-COOKER SAL­MON & ASPARAGUS MORNAY

Smart­points VALUE PER SERVE 4 SERVES 4 PREP 15 mins COOK­ING TIME 3 hours 40 mins (Low) 1 hour 50 mins (High)

2½ cups (625ml) skim milk 4 x 150g skin­less sal­mon fil­lets 2 fresh lemon thyme sprigs 30g Weight Watch­ers But­tery Spread, melted 2 tbs plain flour 1 bunch asparagus, cut into 5cm lengths ¼ cup chopped fresh chives

1 Place milk, sal­mon and thyme in a 4.5 litre (18-cup) slow cooker. Cook, cov­ered, on Low for 2 hours (or High for 1 hour) or un­til sal­mon is cooked through. 2 Us­ing a slot­ted spoon, trans­fer sal­mon to a plate and set aside. Re­move and dis­card thyme. 3 Stir spread and flour in a small bowl un­til smooth and com­bined. Grad­u­ally whisk flour mix­ture into milk mix­ture. Cook, un­cov­ered, on Low, stir­ring oc­ca­sion­ally, for 1 hour 20 min­utes (or High for 40 min­utes) or un­til sauce slightly thick­ens. 4 Add asparagus and cook, un­cov­ered, on Low for 20 min­utes (or High for 10 min­utes) or un­til asparagus is ten­der. Flake sal­mon into large chunks, dis­card­ing any bones. Stir sal­mon into mornay and cook un­til heated through. Serve sprin­kled with chives.

SERVE WITH 0 Smart­points steamed green beans plus mashed potato. Boil, steam or mi­crowave 500g pota­toes (chopped) un­til ten­der. Drain. Mash in a bowl with ’ cup (80ml) skim milk and 2 tea­spoons Weight Watch­ers But­tery Spread. Add 3 Smart­points value per serve.

TIP If you don’t have a slow cooker you can also cook this recipe in a large saucepan on the stove­top. In Step 1, gently sim­mer the sal­mon un­til cooked through. In Step 3, place flour mix­ture in a clean pan and grad­u­ally whisk in milk mix­ture un­til smooth, then add asparagus and cook un­til sauce has thick­ened and asparagus is ten­der. In Step 4, add flaked sal­mon and stir un­til heated through.

SNAP­PER WITH DILL AVO CREAM

Smart­points VALUE PER SERVE 2 SERVES 4 PREP 15 mins COOK­ING TIME 5 mins

50g light cream cheese, at room

tem­per­a­ture ½ small av­o­cado, mashed ½ small gar­lic clove, crushed 2 tbs chopped fresh dill, plus ex­tra

sprigs to gar­nish 1 tbs lemon juice 4 x 150g snap­per fil­lets, skin on

(see note) Lemon wedges

1 Com­bine cream cheese, av­o­cado, gar­lic, chopped dill and juice in a bowl. Sea­son with salt and pep­per. 2 Lightly spray a medium non-stick fry­ing pan with oil and heat over

medium-high heat. Cook fish, skin-side down, for 2–3 min­utes or un­til skin is crisp. Turn and cook for 2–3 min­utes or un­til just cooked through. 3 Top fish with dill mix­ture and ex­tra dill. Serve with lemon wedges.

SERVE WITH 0 Smart­points value steamed su­gar snap peas, plus sweet potato wedges (lightly spray wedges with oil and bake in an oven pre­heated to 200°C for 45 min­utes or un­til golden and ten­der). Add 4 Smart­points value for 120g wedges per serve.

BAKED SAL­MON WITH OR­ANGE & GIN­GER

Smart­points VALUE PER SERVE 1 SERVES 4 PREP 15 mins COOK­ING TIME 10

1 or­ange, thinly sliced 4 x 120g skin­less sal­mon fil­lets 5cm gin­ger, cut into match­sticks 2 tbs or­ange juice 2 tbs light soy sauce 1 tbs rice wine vine­gar 1 tbs brown su­gar 4 green shal­lots, cut into

match­sticks Fresh co­rian­der sprigs

1 Pre­heat oven to 200°C. Line a bak­ing tray with bak­ing pa­per. Ar­range or­ange slices over base of pre­pared tray. Place sal­mon fil­lets on or­ange slices. Sprin­kle gin­ger over sal­mon. 2 Com­bine juice, soy sauce, vine­gar and su­gar in a small jug. Driz­zle over sal­mon. Bake for 10 min­utes or un­til sal­mon is lightly browned and just cooked through. 3 Mean­while, place shal­lots in a bowl of iced wa­ter. Set aside for 5 min­utes or un­til curled. Serve sal­mon and or­ange slices driz­zled with pan juices and topped with shal­lots and co­rian­der.

SERVE WITH 0 Smart­points value steamed baby bok choy plus jas­mine rice. Add 4 Smart­points value for ½ cup (85g) cooked rice per serve.

HERB-BAKED SAL­MON WITH WARM POTATO SALAD

Smart­points VALUE PER SERVE 4 SERVES 4 PREP 15 MINS COOK­ING TIME 35 MINS

600g medium pota­toes, un­peeled,

each cut into 8 chunks 2 tsp finely grated lemon rind ¼ cup chopped fresh flat-leaf pars­ley

leaves 2 tbs chopped fresh dill 2 tbs lemon juice 4 x 125g skin­less sal­mon fil­lets ¼ cup (60g) low-fat Greek-style

nat­u­ral yo­ghurt

1 Pre­heat oven to 180°C fan-forced. Line a bak­ing tray with bak­ing pa­per. Place pota­toes on pre­pared tray and lightly spray with oil. Bake for 35– 40 min­utes or un­til golden and ten­der. Set aside to cool slightly. 2 Mean­while, com­bine rind and half each of the pars­ley, dill and juice in

a small bowl. Cut 4 x 30cm squares of bak­ing pa­per. Place a piece of sal­mon in the mid­dle of each square. Spread herb mix­ture evenly over sal­mon. Fold bak­ing pa­per to en­close sal­mon and form a sealed par­cel. Place on a bak­ing tray and bake for 12 min­utes or un­til sal­mon is cooked to your lik­ing. 3 Com­bine yo­ghurt with re­main­ing pars­ley, dill and juice in a large bowl. Sea­son with salt and pep­per. Add warm pota­toes and toss to com­bine. Serve with sal­mon parcels.

SERVE WITH 0 Smart­points value steamed broc­col­ini.

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