Holly Dreves shares some great ideas for super-healthy salmon.
1. Mini frittatas
Combine 6 eggs, 1/4 cup skim milk, 1/2 cup frozen peas and chopped dill. Slice 1 uncooked salmon fillet into thin strips and stir through egg mixture. Spray a 12-hole muffin tin with oil and pour egg mixture into tin. Sprinkle with parmesan, if desired. Bake at 180ºC for 15–20 minutes. Great for the lunchbox!
2. Salmon skewers with avocado salsa
Cut salmon fillets into cubes. Marinate for 3–4 hours in lemon juice, olive oil, chopped dill and freshly ground black pepper. Thread onto bamboo skewers and barbecue for 4–5 minutes each side. Serve with a salsa made from 1 diced avocado, 1 diced tomato, 1/2 small diced red onion and ½ cup corn kernels. Toss with a squeeze of lime juice and a splash of olive oil.
3. Upper crust
Coat 2 salmon fillets with a mixture of 1/2 cup shelled, crushed pistachios, 1 tablespoon chopped fresh mint, 1–2 tablespoons Dijon mustard and a dash of olive oil. Bake for 15–20 minutes at 200°C and serve with a green salad or steamed vegetables.
4. Salmon and asparagus risotto
Sauté an onion and 2 garlic cloves in 1 tablespoon oil in a large saucepan. Add 1 cup Arborio rice and stir to coat. Add 4 cups chicken stock, 1/2 cup at a time, stirring (this will take about 15–20 minutes). Meanwhile, pan-fry 2 skinless salmon fillets. Chop salmon and stir through risotto. Add 1 bunch halved, steamed asparagus, dill and lemon zest.
5. Summer salad
Roast 1 skinless salmon fillet and 1 cup diced sweet potato for 15 minutes at 200°C, until cooked through. Flake salmon. Toss salmon and sweet potato through a salad of spinach leaves and rocket. Top with walnuts and your favourite low-fat salad dressing.
6. Cous it’s easy…
Combine cooked couscous with 1 cooked, chopped salmon fillet, halved cherry tomatoes, baby spinach, cucumber slices, corn kernels and a squeeze of fresh lemon juice.
7. Sweet chilli salmon wraps
Mix 2 tablespoons low-fat cottage cheese with 1 teaspoon sweet chilli sauce. Spread over 2 mountain bread wraps. Top with slices of grilled salmon and a handful of rocket. Wrap up and enjoy – it’s great for lunch or a quick dinner-on-the-go!
Spread low-fat cream cheese over two toasted bagel halves. Top with thinly sliced red onion, thinly sliced cucumber, tomato slices and flaked, cooked salmon. Sprinkle with drained capers and season with black pepper.
10. Simple salmon patties
Combine 500g mashed potato, 1 cooked salmon fillet, flaked, 2 tablespoons drained capers, 1 cup corn, 2 chopped green onions and 1/3 cup breadcrumbs. Mix well and shapeto form 8 patties. Refrigerate for 30 minutes to firm. Cook patties over medium heat for 3–4 minutes each side in a lightly oiled pan. Serve with a yoghurt sauce: 1/3 cup low-fat plain yoghurt, chopped dill and a squeeze of lemon.