FANCY eating your way to better health?
Having salmon a couple of times a week can help reduce inflammation, lower blood pressure and decrease your chance of getting certain diseases.
It’s a tasty treat that is rich in omega-3 fatty acids. As if all that hasn’t whetted your appetite, these recipes will – and prove just what a versatile dish this fish can be.
Here are three very different ways to serve super salmon . . .
Fish Pie With Cheesy Crumble Topping
£3 per serving
(Serves 6)
Preparation time: 30 minutes.
Cooking time: 40 minutes.
YOU NEED:
- 450g salmon fillet
- 450g haddock fillet
- 425g whole milk, or dairy-free milk
- ½ large onion, sliced
- 2 bay leaves
- 4 eggs, hard-boiled and quartered
- 125g prawns
- 1 tbsp parsley, finely chopped
- 30g butter, or dairy-free margarine
- 30g cornflour
- 700 mashed potato, seasoned
- 6 slices white bread, whizzed to breadcrumbs
- 2 tbsp Parmesan, grated
- 2 tbsp olive oil
METHOD: Preheat the oven to 180C/170C fan/gas mark 4. Arrange fillets of fish in the base of a large ovenproof dish, and cover with milk.
Sprinkle over the sliced onion, add the bay leaves and lightly season with salt and freshly ground black pepper.
Cover the dish with foil and bake in the oven for approximately 20 minutes or until the fish is just cooked through.
Strain off the milk and reserve for making the sauce, then break the fish into bite-size pieces and arrange in the base of a clean and deep ovenproof serving dish. Then add the eggs and prawns, if desired, and sprinkle over the chopped parsley.
To make the sauce, in a small pan melt the butter, stir in the cornflour and remove from the heat. Carefully stir in the milk and mix out the lumps before adding each splash of milk.
Return the sauce to a medium heat and stir until the sauce thickens and begins to boil. Taste and season as necessary, then pour over the fish and eggs.
Spoon the mashed potato over the fish mixture and spread with a fork until all the fish is covered. Mix the breadcrumbs,
grated Parmesan and black pepper and sprinkle evenly over the mashed potato.
Drizzle olive oil all over the pie.
Bake for 20 minutes on a baking tray or until the potato and crumble is golden brown and crisp.
Salmon Pittas With Peach Salsa
£2.65 per person
(Serves 2)
Preparation time: 15 minutes.
Cooking time: 5 minutes.
YOU NEED:
- 2 white pittas
- 300g salmon fillet, skinned and diced
- 1 tsp cajun seasoning
For the salsa:
- 1 peach, chopped
- 1 small red onion, finely diced
- 1 clove garlic, crushed
- ½ red chilli, chopped
- 1 tbsp fresh coriander, chopped
- 1 lime, juice only
- 2 pinches salt and pepper, to taste
METHOD: Mix all the ingredients for the salsa (everything but the salmon, pittas and cajun seasoning) and season to taste.
Mix the diced salmon with the cajun seasoning then place on a baking tray and cook at 180C/160 fan/gas mark 4 for five minutes (or until well cooked through).
Warm the pittas, split and fill with the salmon. Top with the salsa and serve.
Salmon Fillet with horseradish crust
£1.35 per person
(Serves 4)
Preparation time: 10 minutes.
Cooking time: 8 minutes.
YOU NEED:
- 1 egg yolk
- 2 tbsp creamed horseradish
- 50g fresh white breadcrumbs
- 1 tbsp fresh flat leaf parsley, chopped
- 4 fresh salmon fillets, 175g each
- 1 tbsp olive oil
METHOD: Preheat the oven to 180 C/160 fan/gas mark 4.
Mix the egg yolk with the creamed horseradish in a bowl. Place the breadcrumbs in a dish with the parsley and season well.
Brush the top of the salmon with the horseradish mixture, then dip into the breadcrumbs.
Heat a heavy-based ovenproof frying pan until hot.
Add the olive oil and then the salmon, crust side down. Cook for 3 minutes or until the breadcrumbs are beginning to crisp up nicely.
Turn the salmon over and transfer the frying pan to the oven.
Roast for five minutes until just cooked through and tender.
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