5 HEALTHY WAYS
Rich in omega-3 and quick to cook, salmon makes for an easy, nutritious supper. Try one of our delicious recipes using this popular fish
Ideas for salmon
SERVES 4 PREP 15 mins COOK 10 mins EASY
Briefly blitz 90g raw prawns, peeled, 2 skinless salmon fillets, 3 roughly chopped spring onions, the zest of 1 lemon and 1/2 small bunch of coriander in a food processor until it forms a coarse paste. Tip into a bowl, stir in another 90g raw prawns, peeled and roughly chopped, and another 2 skinless salmon fillets, cut into small chunks. Season well and shape into four burgers. Chill for 10 mins. Mix 60g mayonnaise with 4 tbsp chilli sauce, season and add some lemon juice to taste. Toss 2 shredded Little Gem lettuces with 1 cucumber, peeled into ribbons, then dress with a little lemon juice and 1 tsp olive oil. Set aside. Heat 1 tbsp olive oil in a large frying pan and fry the burgers for 3-4 mins on each side or until they have a nice crust and the fish is cooked through. Serve with the cucumber salad on the side or in toasted burger buns, if you like, with a good dollop of the spicy mayo.
GOOD TO KNOW healthy • omega-3 • 2 of 5-a-day PER SERVING 504 kcals • fat 36g • saturates 5g • carbs 4g • sugars 4g • ibre 3g • protein 39g • salt 0.7g
SERVES 2 PREP 10 mins COOK 20 mins EASY
Mix the zest and juice of
1/2 lemon with 1 tbsp capers, drained, and 1 tbsp rapeseed oil. Set aside. Cook 1 large leek, sliced, in a pan of boiling water with 200g frozen baby broad beans and a little salt for 6-8 mins until tender. Transfer the veg to a bowl using a slotted spoon, set aside, then add 250g spinach to the pan and wilt for 1-2 mins. Meanwhile, heat 1 tsp rapeseed oil in a non-stick pan over a medium heat and fry 2 skin-on wild salmon fillets, skin-side down, for 4 mins. Turn and cook for 2-4 mins more, or until just cooked. Add a couple of spoonfuls of the broad beans to the lemon dressing, then, using a hand blender or small food processor, blitz the rest of the broad beans with the leeks to a purée, adding a splash of cooking water if it’s too thick. Drain the spinach well and divide between plates, then spoon on the purée, and top with the salmon. Spoon over the lemon dressing, scatter over some basil leaves and serve with 170g boiled baby potatoes.
GOOD TO KNOW healthy • calcium • folate • vit c • iron • omega-3 • 3 of 5-a-day • gluten free
PER SERVING 525 kcals • fat 25g • saturates 4g • carbs 28g • sugars 5g • ibre 16g • protein 40g • salt 0.5g
SERVES 2 PREP 10 mins
COOK 15 mins EASY
Heat the oven to 200C/
180C fan/gas 6 and line a baking tray with baking parchment. Combine 1/2 tbsp sesame oil, 1 tbsp soy sauce,
a thumb-sized piece of ginger, peeled and grated,
1 garlic clove, crushed, and 1 tsp honey. Put 2 sweet potatoes, unpeeled and cut into wedges, into a heatproof bowl with 1 lime, cut into wedges. Cover and microwave on high for 12-14 mins until completely soft. Meanwhile, arrange 250g purple sprouting broccoli and
2 boneless, skinless salmon fillets on the baking tray. Spoon over the marinade, season and roast for 10-12 mins. Sprinkle over 1 tbsp sesame seeds. Remove the lime wedges from the sweet potatoes, and roughly mash the potatoes using a fork. Combine the potatoes with 1/2 tbsp sesame oil, 1 finely sliced red chilli and some seasoning. Divide the mash between plates with the salmon and broccoli.
GOOD TO KNOW healthy • low cal • calcium • folate • ibre • vit c • omega-3 • 2 of 5-a-day PER SERVING 463 kcals • fat 22g • saturates 4g • carbs 29g • sugars 15g • ibre 10g • protein 32g • salt 1.1g
4 Scandi beetroot & salmon pasta
SERVES 1 PREP 10 mins COOK 15 mins EASY
Cook 50g wholemeal fusilli following pack instructions. Drain. Mix 1 tbsp fat-free Greek yogurt with 1 tbsp water, then toss with the pasta, 1 cooked beetroot, cut into wedges, 1/2 small avocado, stoned and cut into cubes, 2 sliced baby cucumbers, 2 tbsp chopped dill and 1 heaped tsp creamed horseradish. Season. Mix through 50g poached salmon, flaked, and 30g rocket, and serve.
GOOD TO KNOW low cal • calcium • folate • ibre • omega-3 • 3 of 5-a-day • gluten free
PER SERVING 453 kcals • fat 18g • saturates 3g • carbs 43g • sugars 13g • ibre 11g • protein 24g • salt 0.9g
5 Salsa verde salmon with smashed chickpea salad
SERVES 2 PREP 15 mins COOK 20 mins EASY
Heat the grill to high. Whisk 1 tsp olive oil with the zest of 1 orange, a splash of the juice and some seasoning. Put 2 skin-on salmon fillets, skin-side down, on a non-stick baking tray and pour over the marinade. Leave to marinate at room temperature. Put a small bunch of parsley, 1/2 tbsp Dijon mustard,
1/2 finely chopped shallot, 1/2 tbsp red wine vinegar, 1 tsp olive oil, and the remaining orange juice in a small food processor and blitz to a thick sauce, adding a splash of water to loosen if needed. Heat 1 tsp olive oil in a frying pan and fry 1/2 finely chopped shallot for 5 mins. Stir in a 400g can chickpeas, drained, and season. Turn up the heat and stir until the chickpeas are just crisp. Mash roughly and stir in 2 roasted red peppers from a jar, chopped, and 50g kale. Add a splash of water and cover until the kale is wilted. Keep warm. Grill the salmon for 4-6 mins until cooked to your liking. Divide the mash between plates, and top with the salmon and salsa.
GOOD TO KNOW healthy • folate • ibre • vit c • iron • omega-3 • 3 of 5-a-day • gluten free
PER SERVING 594 kcals • fat 31g • saturates 5g • carbs 27g • sugars 4g • ibre 10g • protein 47g • salt 0.6g