Roast salmon salad

Roast Salmon Salad

Serves 4

  • 4 x 200 g salmon fillets, from sustainable sources, ask your fishmonger

  • olive oil

  • juice and zest of 2 lemons

  • sea salt

  • freshly ground black pepper

  • 1 clove garlic, peeled

  • 250 ml fat-free natural yoghurt

  • 1 pinch cayenne pepper

  • 450 g new potatoes, boiled and left to cool

  • 150 g green beans, cooked and left to cool

  • 1 bunch watercress

  • 1 sprig fresh mint

  • 1 sprig fresh basil

Preheat the oven to 200ºC/400ºF/gas 6.



Rub the salmon pieces with a little oil, lemon juice and zest (saving some for the dressings), salt and pepper. Place them on a piece of foil and bake on a baking tray in the preheated oven for 15 to 20 minutes until cooked. Remove from the oven and leave to cool slightly.



Grate the garlic into the yoghurt and season with salt and pepper, a little lemon juice and the cayenne pepper.



Dress the potatoes and green beans in a little salt and pepper, lemon juice and zest and olive oil. Toss together with the watercress and herbs and spread out on four plates.



Break the cooked salmon up and place on the dressed beans and potatoes. Serve with a spoonful of the garlicky yoghurt dolloped on top.



Tip: If you don't like garlic, try flavouring the yoghurt with a little mustard instead.

Nutritional Information

Roast salmon salad

With fresh greens, spuds and a dollop of garlicky yoghurt

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The super-fresh flavours in this salmon salad were made for each other – a beautiful summer lunch
Serves 4
50m (plus cooling time)
Super easy
Method

Chunks of lemony fish scattered over a light salad of watercress, herbs, green beans and potatoes – all topped off with a dollop of garlicky yoghurt.

Preheat the oven to 200ºC/400ºF/gas 6.

Rub the salmon pieces with a little oil, lemon juice and zest (saving some for the dressings), salt and pepper. Place them on a piece of foil and bake on a baking tray in the preheated oven for 15 to 20 minutes until cooked. Remove from the oven and leave to cool slightly.

Grate the garlic into the yoghurt and season with salt and pepper, a little lemon juice and the cayenne pepper.

Dress the potatoes and green beans in a little salt and pepper, lemon juice and zest and olive oil. Toss together with the watercress and herbs and spread out on four plates.

Break the cooked salmon up and place on the dressed beans and potatoes. Serve with a spoonful of the garlicky yoghurt dolloped on top.

Tip: If you don't like garlic, try flavouring the yoghurt with a little mustard instead.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 567
    28%
  • Carbs 2.5g
    1%
  • Sugar 0.1g 0%
  • Fat 30.0g 43%
  • Saturates 5.1g 26%
  • Protein 0.8g 2%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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