Add this crunchy salad to seared salmon and you have health on a plate!
SEARED SALMON WITH NUTTY ZUCCHINI SALAD SERVES 2 HANDS-ON TIME 8 minutes COOKING TIME 12 minutes
2 tablespoons olive oil, plus extra to serve 2 x 150g salmon fillets, skin on
1 zucchini
1 carrot
1 small handful of dill fronds,
very finely chopped
1 small handful of mint leaves, finely
chopped, plus extra leaves to serve ½ cup almonds, toasted
3 tablespoons pine nuts, toasted 3 tablespoons sunflower seeds 1 tablespoon maple syrup or honey 1 tablespoon apple cider vinegar
Sea salt and freshly ground black pepper 1 lemon, zest and juice, to serve
1. Heat a frying pan over medium-high heat. Add 1 tablespoon of the olive oil to coat the pan, then add the salmon, skinside down. Cook for 5 minutes, then lower the heat to medium and turn the salmon over. Cook for a further 4-6 minutes, or until the salmon is cooked to your liking. Remove from the heat and set aside to rest.
2. Meanwhile, use a mandoline or vegetable peeler to finely slice the zucchini and carrot into ribbons, then use a sharp knife to cut the ribbons into noodle-like strands. Mix the zucchini, carrot, dill, mint, nuts and seeds in a bowl with the remaining olive oil, the maple syrup or honey and vinegar. Season with salt and pepper and adjust the seasoning if necessary: you want a nice balance of sweet, savoury, salty and citrusy.
3. Divide the vegetable mixture between two serving plates and place a piece of salmon on top of each. Sprinkle on the lemon zest and drizzle over the lemon juice and extra olive oil. Scatter on the mint leaves and serve.
NUTRITION (per serve) 3908 kJ/935 cal. Protein 44.9g. Sat fat 9.3g. Carbs 20g. Fibre 8.2g. Sodium 173mg.
A PRAWN SALAD WITH A PEANUT TWIST SERVES 2 HANDS-ON TIME 10 minutes COOKING TIME 6 minutes
10 king prawns, peeled and deveined
Sea salt and freshly ground black pepper 1 tablespoon grapeseed oil
1 large zucchini, peeled into ribbons
with a vegetable peeler
1 large carrot, peeled into ribbons
with a vegetable peeler
¼ wombok (Chinese cabbage), shredded 8 Thai basil leaves 6 mint leaves
1 handful of coriander leaves and
stalks, finely chopped
Sesame seeds, toasted, to serve
DRESSING
1 tablespoon smooth peanut butter 1 tablespoon maple syrup or honey 1 tablespoon apple cider vinegar
½ lime, juice
2 teaspoons toasted sesame oil
1. Heat a frying pan over medium-high heat. Season prawns with salt and pepper. Add grapeseed oil to the pan with the prawns and cook on each side for 2-3 minutes, or until opaque. Remove from heat and set aside.
2. In a small bowl, combine dressing ingredients and adjust seasoning if required. Combine vegetables and herbs in a large bowl. Mix some of the dressing through the vegetable mixture.
3. Divide the vegetable mixture between two plates. Add prawns, drizzle with the rest of the dressing and sprinkle over some sesame seeds to finish.
NUTRITION (per serve) 1659 kJ/397 cal. Protein 25.7g. Sat fat 3g. Carbs 21.7g. Fibre 7.9g. Sodium 512mg.
SESAME CHICKEN & BROCCOLINI STIR-FRY SERVES 2 HANDS-ON TIME 8 minutes COOKING TIME 10 minutes
2 large chicken breast fillets (about 240g each),
cut into strips
Sea salt and freshly ground black pepper 2 tablespoons sesame oil
1 large carrot, finely sliced on the diagonal 1 onion, roughly chopped
1 garlic clove, grated
2 teaspoons freshly grated ginger
4 broccolini stems, chopped into bite-sized pieces 3 tablespoons soy sauce or tamari
(gluten-free soy sauce)
1 tablespoon lime juice
½ cup bean sprouts, rinsed
1 lime, zest, to serve 1 tablespoon toasted sesame seeds, to serve 1 handful of coriander leaves, to serve
1. In a bowl, season the chicken pieces with salt and pepper. Heat a large frying pan or wok over high heat and let it get smoky. Add 1 tablespoon of the sesame oil. Carefully add the chicken and stir-fry, stirring constantly, for 4-5 minutes.
2. Add the carrot, onion, garlic, ginger and broccolini with the soy sauce or tamari and lime juice. Stir-fry for 3 minutes, or until the vegies are nice and golden but still with a bit of crunch. Season with salt and pepper to taste and add the bean sprouts and remaining sesame oil.
3. Divide the stir-fry between two plates and top with the lime zest, sesame seeds and coriander. NUTRITION (per serve) 2247 kJ/538 cal. Protein 60.8g. Sat fat 4.4g. Carbs 10.4g. Fibre 8.1g. Sodium 2367mg.