Looking for some inspiration in the kitchen to impress your family and friends? Our Head Chef, Chris Marshall, has conjured up a couple of tasty recipes for you to try at home. Bursting with healthy ingredients, Chris’s colourful salmon main course and sumptuous, low-fat cheesecake look good and taste wonderful. Check out Chef’s top nutrition tips too. Get set … and cook away those winter blues with these flavoursome, energy-boosting dishes!
Wild-Caught Salmon, Mango Salsa & Dijon Potatoes
8 Washed Salad Potatoes
2 tbsp of Dijon Mustard
1 tsp of Paprika
½ tsp of Cracked black pepper
½ tsp of salt
1 Sprig of thyme
1 tbsp of olive oil
½ Red onion
1 Red pepper
1 Sprig of thyme
1 tbsp of olive oil
2 6/8 oz Salmon fillets
4 Cloves of Garlic
1 lemon, juice and zest
Pinch of salt & pepper
2 Glasses of Chardonnay
Method: Preparation time 15 minutes – Cooking time 30 minutes
Salsa: Dice the mango, onion and red pepper. Strip the leaves from the thyme and mix ingredients together in a bowl with a tablespoon of olive oil. Cover and leave in fridge.
Potatoes: Pre-heat oven to 180ᵒC fan assisted. Quarter the potatoes and mix in a bowl with the mustard, paprika, thyme and seasoning. Place on a non-stick baking tray and drizzle over the olive oil. Place in pre-heated oven for 20 minutes.
Wild-Caught Salmon: Zest and juice the lemon, slice the garlic finely and mix together with a pinch of seasoning and spoon over the salmon fillets. After the 20 minutes’ cooking time, remove potatoes from oven, stir and add the salmon fillets to the tray with potatoes. Then replace tray in the oven for a further 10 minutes and enjoy the glass of Chardonnay while you wait!
Once cooked, portion the salmon and potatoes between two plates and spoon the mango salsa over the salmon. Serve the dish with tenderstem broccoli if desired.
Chef’s Tips on Nutrition: The main benefit derived from eating ‘Wild-Caught Salmon’ is that the fish just eat natural organisms found in their natural environment. As a result, Wild-Caught salmon is low in fat/calories and rich in natural minerals.
Although mangos can contain up to 150 calories per fruit, they are very rich in vitamins C and A, and have also been proven to help prevent the risk of cancer.
Potatoes are naturally fat free, high in vitamin C and vitamin B6 which boosts your metabolism and helps your body turn food into energy.
For dessert, I have chosen a light Lemon Curd Cheesecake which is low in fat, and thus a perfect accompaniment to follow the Salmon.
Lemon Curd Cheesecake (serves 2)
6 Low-fat Digestive biscuits
30g Low-fat Margarine
150g Low-fat Soft cheese
7 Teaspoons of sweetener
2 Tablespoons of fat-free natural yoghurt
Method: Preparation time 25 minutes
Mix the zest and juice of the lemon in a glass or metal bowl with the eggs and 3 teaspoons of sweetener. Bring a small pan of water to simmering point, and sit the bowl over the pan making sure the water does not touch the bowl. Stir the mixture continuously for around 2-5 minutes until it thickens up. Remove from the heat and stir in the natural yoghurt, and set aside to cool. Crush the biscuits to a fine crumb, and mix in the melted margarine. Press the biscuit mixture into a small cake tin or two glasses for that special “restaurant” look.
Stir 4 teaspoons of sweetener into the soft cheese and spoon mixture over the biscuits. Pour the lemon curd mixture on top and place in refrigerator for around 4 hours or overnight if made the day before, to allow it time to set.
Did you have fun cooking Chris’s recipes?
Please send your feedback to: firstname.lastname@example.org