Recipes

The FastDiet Cookbook Recipe: Salmon Fillet 3 More Ways

0 Comments 03 September 2013

FishFillet_400Swapping out red meat for some fish is one of the most powerful ways you can change your diet for the better. Start with this delicious recipe from The FastDiet Cookbook.

These recipes use salmon fillet (80 calories per 100g/31/2 ounces) because it is easily accessible and a fish that nearly everyone likes. These recipes work equally well with other fish, too. You could push out the boat and attempt any of them with tilapia, trout, arctic char, or cod.

1. Broken, with Cucumber and Dill

CALORIE COUNT: 257

31/2 ounces/100g salmon fillet
Salt and pepper
Scant 2 ounces/50g iceberg lettuce leaves
Scant 2 ounces/50g romaine lettuce leaves
Scant 2 ounces/50g baby spinach, lamb’s lettuce, or purslane
1/4 seedless cucumber, quartered, cored, and sliced into crescents
Dressing
2 tablespoons unflavored low-fat yogurt
Juice of 1/2 lime
A handful of chopped fresh dill, plus more for garnish
Lime wedges, for garnish

Season the salmon fillet with salt and pepper and place in a bamboo steamer over boiling water. Steam till opaque. Set aside to cool. Mix the dressing. Arrange the leaves and cucumber on a plate and break the warm salmon into pieces on top. Dress and garnish with more dill and lime wedges.

2. O’Kelly Fish

CALORIE COUNT: 318

Serves 4

14 ounces/400g trimmed green beans, blanched and refreshed
7 ounces/200g broccoli florets, blanched and refreshed
7 ounces/200g asparagus spears, trimmed, blanched, and refreshed
2 lemons
2 tablespoons olive oil
1 teaspoon red pepper flakes
Salt and pepper
A handful of black Greek olives (1 ounce/30g)
4 vines cherry tomatoes (6 to 8 tomatoes per vine), or 24 to 32 loose cherry tomatoes Four 31/2-ounce/100g salmon fillets

Preheat the oven to 400ºF. Place the blanched vegetables in a large roasting pan and squeeze the juice of 1 lemon over them. Drizzle with the olive oil, season with the red pepper and salt and pepper, and mix together. Scatter in the olives and place the tomatoes on top. Lay the salmon fillets, skin side down, as a top layer, and squeeze the second lemon over the top, throwing in the rinds of both lemons. Roast for 20 minutes, or till the fish is just cooked and the vegetables are beginning to char. The tomatoes and lemon will have made a wonderful juice to spoon over the fish.

3. Poached, with Green Bean Salad and Tomato-Anchovy Dressing

CALORIE COUNT: 321

Dressing

1 ripe tomato, finely chopped
1 anchovy fillet, finely chopped
1 scallion (green onion), finely chopped 1 tablespoon lemon juice
2 teaspoons olive oil

1/2 bulb fennel, sliced thinly
Salt and pepper
1 bay leaf
31/2 ounces/100g salmon fillet
31/2 ounces/100g green beans, steamed but still al dente 31/2 ounces/100g sugar snap peas, lightly steamed
A handful of torn basil

Whiz the dressing ingredients in a blender or mini food processor till pureed. Set aside. Bring a pan of water to a boil; add the fennel, salt and pepper, and bay leaf; boil for 5 minutes, then remove from the heat. Add the salmon, cover, and set aside for 15 minutes. Drain the fish and break into bite-size chunks. Serve on the steamed beans and sugar snaps, along with a little fennel from the pan. Drizzle with the dressing and top with basil leaves.

Photo Copyright © 2013 by Romas Foord from THE FASTDIET COOKBOOK, published by Atria Books, a division of Simon & Schuster, Inc.

 

The FastDiet Cookbook

The FastDiet Cookbook

Michael Mosley

Author

Mimi Spencer is a journalist and author. A feature writer and columnist for newspapers and magazines, she is the co-author of The FastDiet and the author of 101 Things to Do Before You Diet.

 

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