Pan-fried steak with lots of beans and mustard, p49

2020-12-31 -

Roasted salmon with soy, orange and ginger dressing

There are many good reasons for choosing wild salmon over farmed. From a nutritional perspective, wild salmon has been found to have a better balance of omega-3 and omega-6 fatty acids, as well as a richer source of iron. Roasting is a simple and quick way to cook the fish, which comes with an Asian-inspired dressing and black rice. 45 MINUTES + MARINATING | SERVES 4 | EASY

wild salmon fillets 4 long-stemmed broccoli 350g

spring onions 8, halved lengthways

DRESSING

dark soy sauce 2 tbsp

toasted sesame oil 1 tbsp, plus extra for drizzling

runny honey 1 tsp

orange Ω, zested and juiced

garlic 2 cloves, crushed

ginger 5cm piece, peeled and cut into thin matchsticks

red chilli 1, thinly sliced into rounds

TO SERVE

coriander leaves cooked black rice lime wedges

1 Heat the oven to 200C/fan 180C/gas 6. For the dressing, mix together the soy sauce, sesame oil, honey, orange zest and juice, garlic, ginger and half of the chilli. Spoon half of the dressing over the salmon fillets and leave to marinate until ready to cook, but no longer than 20 minutes or the fish will start to ‘cook’ in the orange juice.

2 Meanwhile, steam the broccoli for 2 minutes until part-cooked, then refresh under cold running water. Pat dry with kitchen paper.

3 Put the broccoli and spring onions on a baking tray lined with baking paper. Drizzle with enough sesame oil to lightly coat the vegetables, season and toss with your hands until everything is coated. Roast for 20 minutes, turning once, until just tender. About 10 minutes before the vegetables are ready, put the salmon and any marinade in a roasting tin, and roast for 10 minutes until cooked but still slightly pink in the middle.

4 Serve the salmon with any marinade dressing spooned over the top, sprinkled with the remaining chilli and the coriander leaves. Serve with the roasted vegetables, black rice and some lime wedges for squeezing over.

Pan-fried steak with lots of beans and mustard

Loosely based on the Italian dish tagliata, this warm steak salad features two types of beans and a zingy mustard dressing. Buy the best steak you can afford, preferably grass-fed organic meat for ethical and health reasons. Small amounts of good-quality meat, eaten occasionally, provide a range of nutrients, including protein, omega-3 fatty acids, B vitamins, iron and zinc. 45 MINUTES | SERVES 4 | EASY | GF sirloin or rump steaks 2 x 300g

extra-virgin olive oil 4 tbsp

fine green beans 400g

small vine-ripened tomatoes 450g, halved garlic 3 cloves, thinly sliced

butter beans 400g tin, drained and rinsed

wholegrain mustard 1 tbsp

lemon 1, juiced, plus extra for squeezing

parmesan shavings to serve

1 Remove the steaks from the fridge 1 hour before cooking. Season the oil, then drizzle a little over both sides of each steak.

2 Meanwhile, heat a large griddle pan over a high heat. Toss the green beans in a little of the seasoned oil. Chargrill the beans in four batches for 4 minutes each, turning occasionally until lightly charred in places. Set aside.

3 Heat a lidded frying pan over a medium heat. Add 2 tbsp of the oil plus the tomatoes and cook, stirring, for 5 minutes until the tomatoes start to lose their shape. Add the garlic and butter beans, and cook for 2 minutes more, then stir in the mustard, lemon juice and griddled green beans. Warm through briefly, adding a splash of water if dry, and season to taste. Cover the pan with a lid and set aside.

4 Reheat the griddle pan and cook the steaks for 2 minutes on each side, depending on the thickness, or until cooked to your liking. Rest on a warm plate, covered, for 5 minutes, then slice.

5 Reheat the tomatoes and beans, if you like, then divide between four serving plates and top with the steak. Squeeze over a little more lemon juice and serve topped with the parmesan shavings.

Pan-fried steak with lots of beans and mustard, p49

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