Corn salsa

Serves 4

  • 4 corn on the cob

  • ½ a bunch of fresh coriander

  • ½ a fresh red chilli

  • 4 spring onions

  • 3 ripe tomatoes

  • sea salt

  • 2 limes

  • 1 tablespoon extra virgin olive oil

1. Place a griddle pan on a medium-high heat to warm up.



2. Once hot, carefully add the corn and cook for around 15 minutes, or until hot through and lightly golden all over, turning with tongs regularly for even cooking.



3. Remove to a chopping board and leave to cool slightly.



4. Hold the charred corn steady on the board using a tea towel to protect your hand, then carefully run a knife down the sides to cut off the kernels, then put the kernels in a mixing bowl.



5. Pick and roughly chop the coriander leaves, discarding the stalks, then add them to the bowl.



6. Cut the chilli in half lengthways.



7. Hold the stalk end of each half steady, then run a teaspoon down the cut sides to scoop out the seeds and white pith.



8. Finely slice half the chilli, place in the bowl (save the rest for another recipe), then wash your hands thoroughly.



9. Trim and finely slice the spring onions, then add to the bowl.



10. Chop up the tomatoes and add them to the bowl with a tiny pinch of salt.



11. Cut the limes in half.



12. Squeeze all the juice into the bowl, drizzle over the extra virgin olive oil and mix well, then serve.



Tip:

Using the palm of your hand, press and roll the limes around on a work surface before you cut them in half – it'll help you to squeeze lots more juice out of them.

Nutritional Information

Corn salsa

A perfect little veggie side dish

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0 foodies cooked this
Sweetcorn is so kid-friendly and this corn salsa is a sure-fire winner with little ones.
Serves 4
20m
Super easy
Print this recipe
Method

1. Place a griddle pan on a medium-high heat to warm up.

2. Once hot, carefully add the corn and cook for around 15 minutes, or until hot through and lightly golden all over, turning with tongs regularly for even cooking.

3. Remove to a chopping board and leave to cool slightly.

4. Hold the charred corn steady on the board using a tea towel to protect your hand, then carefully run a knife down the sides to cut off the kernels, then put the kernels in a mixing bowl.

5. Pick and roughly chop the coriander leaves, discarding the stalks, then add them to the bowl.

6. Cut the chilli in half lengthways.

7. Hold the stalk end of each half steady, then run a teaspoon down the cut sides to scoop out the seeds and white pith.

8. Finely slice half the chilli, place in the bowl (save the rest for another recipe), then wash your hands thoroughly.

9. Trim and finely slice the spring onions, then add to the bowl.

10. Chop up the tomatoes and add them to the bowl with a tiny pinch of salt.

11. Cut the limes in half.

12. Squeeze all the juice into the bowl, drizzle over the extra virgin olive oil and mix well, then serve.

Tip:
Using the palm of your hand, press and roll the limes around on a work surface before you cut them in half – it'll help you to squeeze lots more juice out of them.

Making sure children get the right nutrition is very important to us, so for more guidance on cooking for kids, please click here.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

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 162
  • Carbs 20.7g
  • Sugar 4.7g
  • Fat 5.2g
  • Saturates 0.7g
  • Protein 4.5g
Of an adult's reference intake

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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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  • 4 corn on the cob

  • ½ a bunch of fresh coriander

  • ½ a fresh red chilli

  • 4 spring onions

  • 3 ripe tomatoes

  • sea salt

  • 2 limes

  • 1 tablespoon extra virgin olive oil