THE shops may be full of turkeys and festive food but make sure you get your weekly quota of oily fish such as mackerel, sardines, trout and salmon.
These are all rich in fatty acids that can help prevent heart disease, as well as being a great source of vitamins, minerals and protein.
It’s important to get your weekly quota of oily fish such as mackerel, sardines, trout and salmon[/caption]
To get the best benefits, eat a portion of oily fish at least twice a week.
Here are three tasty and simple salmon dishes that are perfect at any time of year.
Salmon in pastry with ginger and lime
Preparation time: 20 mins
Cooking time: 20 mins
Cost: £13.20, £2.20pp
- 6 fresh salmon fillets, each about 125g, skinned
- 6 slices prosciutto crudo ham
- 1 lime rind, finely grated
- 2 knobs of stem ginger, chopped
- Freshly ground black pepper
- 500g Jus-Rol frozen all-butter pastry block, thawed
- 1 egg, beaten
- Wedges of lime, to serve
METHOD: Preheat the oven to 200C/180C fan/gas 6.
Place each salmon fillet on top of a piece of prosciutto. Sprinkle a little lime rind, finely-chopped ginger and black pepper over each fillet. Fold the prosciutto over the top of each one.
Cut the pastry into six, saving a little strip. Roll each piece out cmthinly to an oblong big enough to enclose each fillet – about 18 x 15cm.
Wrap each fillet in pastry, sealing the edges with a little water.
Roll out the remaining pastry, cut out fish shapes, stars – or whatever you fancy – and decorate the parcels.
Place on a baking tray and chill for 30 minutes.
Brush the parcels with beaten egg, then bake for 20 minutes until the pastry is golden brown, puffed up and crisp.
Serve with lime wedges.
TIP: Perfect served with a salad or new potatoes and asparagus.
Poached salmon with parsley sauce
Preparation time: 5 mins.
Cooking time: 10 mins.
Cost: £4.80, £1.20pp.
- 4 salmon fillets
- 40g flour
- 40g butter
- 300ml pint semi-skimmed milk
- 1 lemon
- 2 tbsp fresh parsley Salt and pepper
METHOD: Boil water in a pan. Lower to a simmer, add the salmon and poach for eight minutes.
For the sauce, add the flour and butter to a pan on a medium-low heat. Whisk it around, allowing the flour to turn into a roux.
After about a minute of this (do not let it brown) add a splash of milk and keep whisking to remove any lumps.
Grate in the zest of one lemon and add a pinch of salt and black pepper.
Keep whisking and add another splash of milk. The flour will thicken the milky sauce, so keep whisking to stop lumps forming and keep adding the milk until you get to the consistency you like best – it should be thick but loose. Stir in a tablespoon of chopped parsley.
When the salmon is poached, take it out of the water, drain, and serve on a warm plate.
Taste the sauce and add more seasoning necessary. Pour on top of the salmon.
Sprinkle the remaining parsley on the top and drizzle over any remaining lemon zest.
TIP: Serve with mashed potato and broccoli or spinach, plus a wedge of lime.
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Mustard crusted salmon
Preparation time: 10 mins.
Cooking Time: 10 mins.
Cost: £9.88, £2.47pp.
- 4 salmon fillets, 200g each
- ¼ teaspoon salt, or to taste
- Freshly ground pepper, to taste
- 4 tbsp reduced-fat sour cream
- 2 tbsp stone-ground mustard
- 2 tsp lemon juice
METHOD: Preheat grill. Line a baking sheet with foil, then coat it with cooking spray or a light brushing of oil just to stop the salmon sticking.
Place salmon pieces, skin-side down, on the prepared sheet. Season with salt and pepper.
Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon.
Grill the salmon 5in from the heat source until it is opaque in the centre, ten to 12 minutes. Serve with lemon wedges.
TIP: Serve with new potatoes and green vegetables or with a fresh salad and crusty bread.