Eat Smart Diet & Nutrition blog » salmon

Easy Pasta Recipes for Active Days

Lauren James — Wed, 30 Apr 2014 21:26:03 +0000

Lamb and vegetable pasta salad Serves 4

600g lean lamb steak/backstraps

1/2 tblsp olive oil

800g pumpkin, peeled, de-seeded and diced into cubes

250g pasta bows

150g green beans, trimmed and sliced

100g baby spinach leaves

125g fresh ricotta cheese

2 tblsp toasted pine nuts

Pre-heat oven to 180C and place pumpkin on a tray lined with baking paper. Spray with oil and roast for 25-30 mins or until golden and tender.
Cook pasta in a large saucepan of boiling water as per instructions, add beans for the last 2 mins of cooking time. Drain.
Meanwhile, grill lamb for 2-3 minutes each side for medium or until cooked to your liking. Rest for 5 minutes loosely covered with foil. Slice thinly.
Toss pasta, beans, pumpkin, sliced lamb, spinach, ricotta and olive oil together. Serve garnished with toasted pine nuts.

Cheesy sausage risoni (from AIS Survival for the active family cookbook) Serves 4

500g lean beef sausages

1 onion, diced

1 clove garlic, crushed

1 carrot, diced

1 red capsicum, diced

1 green capsicum, diced

1 tbsp hot chilli sauce

3 cups beef stock

1 ½ cups risoni

½ cup grated parmesan

Cook sausages in a non-stick pan 6-8 minutes until browned. Remove and cut into bite- sized pieces.
Add onion, garlic, carrot, capsicum and chilli sauce to pan and cook for 5 mins until tender.
Add stock, risoni and sausages, stir well to combine. Simmer gently, covered, for 12 mins, stirring halfway through cooking time, or until risoni is cooked.
Stir through parmesan, then let stand, covered, for 5 mins before serving.

Salmon and pea pasta (from AIS Survival for the active family cookbook) Serves 4

375g penne

1 cup frozen peas

4 spring onions, sliced

400g can red salmon, drained

zest of 1 lemon

¾ cup extra light cream

1/2 cup reduced fat grated cheese

Dill and cracked pepper to serve

Cook pasta until tender. Add peas to pasta for last minute. Drain well.
Meanwhile, spray a pan with oil, cook spring onions, salmon, lemon zest and cream for 5 mins. Return pasta to pan and sprinkle with cheese. Gently heat until warmed through.
Season with pepper and sprinkle with dill to serve.

Healthy Soup Recipes

Lauren James — Mon, 20 May 2013 22:20:29 +0000

Lentil, bacon & sweet potato soup Serves 4

3 cups (750mL) salt reduced chicken stock

2 tsp olive oil

1 large red onion, finely chopped

2 celery sticks, finely chopped

200g lean shortcut bacon

2 garlic cloves, crushed

500g sweet potato, peeled & cut in to 1cm cubes

400g can no-added salt lentils, rinsed, drained

400g can no-salt diced tomatoes

250g broccoli, cut in to small florets

fresh continental parsley, to serve

1. Heat the oil in a saucepan over medium heat. Cook the onion, celery, bacon and garlic, until soft. Add the sweet potato. Cook, stirring for 1 minute or until combined.

2. Add the stock, lentils and tomato. Increase heat to high and bring to the boil. Reduce heat to low, simmer, partially covered for 15-20 mins or until sweet potato is tender. Add the broccoli and simmer for 3-4 mins or until broccoli is tender crisp.

3. Divide the soup among bowls and top with parsley.

Low-fat salmon laksa Serves 4

200g vermicelli noodles

2tsp peanut oil

¼ cup laksa paste

1L reduced salt chicken stock

1 can light coconut milk

1 stem lemongrass, pale section only, bruised.

600g skinless salmon, divided in to 4

2 bunches broccolini, halved

1 medium carrot, cut in to matchsticks

1 tblsp lime juice

150g bean sprouts

½ cup mint leaves, torn

lime wedges, to serve

1. Boil water and place noodles in the water to soften. Drain when just soft. Drain.

2. Heat the oil in a large saucepan over medium heat. Add laksa paste and cook until fragrant. Add the stock, coconut milk and lemon grass. Bring to the boil, reduce heat and simmer for 10 mins. Remove lemongrass.

3. Add the salmon, broccolini and carrot, cook for 3 mins. Stir in lime juice.

4. Divide the noodles and bean sprouts between 4 bowls. Top with a salmon fillet. Ladle over broth. Sprinkle over mint and serve with lime wedge.

Healthy Easter Recipes

Lauren James — Mon, 11 Mar 2013 10:54:22 +0000

Having the family over for Easter celebrations? Cook a healthy meal which is full of flavour to impress the guests. What’s for dessert? Everything in moderation so enjoy a little (dark) chocolate of course!

Slow cooked lamb shanks Serves 8

3 sprigs rosemary

2 tblsp dried oregano

8 well trimmed lamb shanks

8 cloves garlic, peeled

¾ cup sherry or white wine

1.5 cups low sodium chicken stock

Preheat oven to 170 degrees Celsius. Arrange rosemary across the base of a casserole dish. Add the garlic cloves. Lay the shanks on top and sprinkle with oregano. Season to taste. Top with sherry or wine and stock.
Cover with a lid or aluminium foil and bake for 1 hour. Turn shanks and return to oven for 1.5 hours or until tender.
Remove from oven, skim off fat. Serve shanks with remaining pan juices.

NOTE: this recipe may also be cooked in a slow cooker.

Pumpkin and sage mash Serves 8

2kg butternut pumpkin, peeled & chopped

1 medium Desiree or Carisma potato, peeled & chopped

1/3 cup extra-light sour cream

2 garlic cloves, peeled, crushed

¼ cup fresh sage leaves

Place pumpkin and potato in a large saucepan. Cover with cold water. Bring to the boil and then reduce heat to medium. Cook until tender. Drain and return to saucepan, add sour cream and mash until smooth.
Spray a non-stick pan with oil, add sage leaves. Stir often, adding crushed garlic as you go. Cook sage and garlic until crisp.
Serve mash topped with crispy sage & garlic.

Baked Salmon with Pesto potatoes & veggies Serves 4

400g chat potatoes, quartered

4 x 150g salmon fillets

4 thin slices of prosciutto

300g cherry tomatoes, on the vine

400g green beans, topped

2 bunches asparagus

4 tblsp basil pesto

Preheat oven to 180 degrees Celsius. Cook the potatoes in boiling water for 8-10 mins until tender. Drain. Toss pesto through hot potatoes.
While the potatoes are cooking, wrap a prosciutto slice around the middle of each salmon fillet. Place on a greased baking tray, add cracked black pepper to taste. Bake for 5 mins, then add tomatoes to the tray. Cook for another 4 mins or until salmon is just cooked.
Meanwhile blanch the beans and asparagus in boiling water for 2 mins. Drain immediately.
Serve each salmon fillet with pesto potatoes, green beans, asparagus and tomatoes.

Healthy Recipes for Easter Entertaining

Lauren James — Mon, 26 Mar 2012 22:41:34 +0000

Easter entertaining can be healthy and tasty! Try these fresh and fabulous Easter recipes for your family and friends.

Sesame Salmon with Fresh Coleslaw Serves 4

200g (about 2 cups) thinly sliced green cabbage

1 avocado, flesh coarsely chopped

1 carrot, peeled, coarsely grated

2 shallots, trimmed, thinly sliced

¼ cup sultanas

¼ cup low fat mayonnaise

¼ cup sesame seeds

4 x 125g skinless salmon fillets

Spray olive oil

Mix cabbage, avocado, celery, carrot, shallot and sultanas in a large bowl. Add the mayonnaise, season to taste and toss to combine.
Place the sesame seeds on a plate. Season the salmon to taste. Press both sides of the salmon into the sesame seeds to coat.
Heat a non-stick frypan coated in spray oil. Cook the salmon for 3 mins per side or until cooked to your liking.
Divide the coleslaw on plates, top with salmon and serve,

Easter Salad Serves 6

1 small broccoli, cut into florets

100g sugar snap peas, trimmed

2/3 cup frozen peas

1 lebanese cucumber, quartered, sliced

1 avocado, diced

150g mixed sprouts e.g. alfalfa, mung beans

¼ cup finely chopped flat leaf parsley

¼ cup finely chopped mint leaves

¼ cup lemon juice

2 tblsp olive oil

3 tblsp toasted mixed seeds e.g. pepita, sunflower

100g reduced fat fetta, crumbled

Blanch the broccoli, sugar snap peas and peas or cook in the microwave until tender. Drain, refresh in cold water and drain once again.
Place the blanched vegetables in a bowl with the cucumber, avocado, sprouts, parsley and mint. Whisk the juice and oil, season and toss through the salad.
Serve topped with fetta and seeds.

Caramelised figs with chocolate ricotta Serves 4

1 cup low fat fresh ricotta

40g good quality dark chocolate, finely chopped

2 tblsp dried cranberries

2 tblsp chopped pistachio kernals

2 tblsp sifted icing sugar

4 large ripe figs

1 tblsp honey, plus 1 tblsp extra to serve

Combine ricotta, chocolate, apricot, pistachio and icing sugar in a bowl.
Preheat grill on high. Cut each fig in half and place cut side down on a baking tray. Drizzle with ½ tsp of honey over each half of the fig.
Grill figs for 2-3 minutes or until slightly caramelised. Divide figs amongst serving plates and top with ricotta. Drizzle with extra honey to serve.

Tasty, healthy fish recipes

Lauren James — Mon, 26 Mar 2012 22:39:24 +0000

Recipes using fresh fish from Holly, Kerry, Lauren, Joe, Jess, Kristute and Jacki

March 5 – 18, 2012

Gone are the days where fish is served out of the deep fryer with a side of greasy chips. Grilled, baked or steamed/poached – fish is a versatile protein that is so easy to prepare. With flavoursome, quick, healthy recipes such as these, the local fish and chip shop may very well go out of business!

Tomato and Basil Crusted Fish Serves 4

4x170g firm white fish fillets (eg blue eye cod or kingfish)

40g fat-free semi dried tomatoes, chopped

60g unsalted nuts such as cashew or pistachio, chopped finely

1 tbsp lemon juice

¼ cup fresh basil, chopped

2 tbsp grated Parmesan

2 cups steamed green beans

400g steamed potatoes, mashed with 2 tblsp skim milk

Preheat oven to 200 degrees. Line baking tray with bake paper.
Combine lemon juice, semi-dried tomatoes, nuts, basil and parmesan in a bowl. Mix well.
Press mixture on top of each fillet. Bake for 10minutes or until just cooked through.
Serve with mashed potato and beans.

Sesame Seed (Tahini) Fish Serves 4

4x170g firm white fish fillets (eg ling or bream)

1 tbsp Tahini (sesame seed paste)

2 tbsp warm water

200g low-fat natural yoghurt

1 tbsp lime juice

2 cloves garlic, crushed

1/2c chopped coriander

cooking spray

2 tsp mild curry powder

2 cups broccolini, steamed

2 medium carrots, chopped and steamed

4 medium potatoes, steamed

Lemon wedges to serve

Combine yoghurt, lime, water, Tahini, garlic and coriander in a bowl. Mix well.
Spray fish with oil and sprinkle with curry powder.
Heat chargrill or bbq to high temperature and cook 2-3minutes each side or until cooked and has a brown crust.
Serve with with Tahini sauce and steamed vegetables. Squeeze extra lemon before serving.

Sweet Potato Fish Parcels Serves 2

2 red onions, sliced thin

2 star anise

1 tbsp white wine vinegar

¼ tsp saffron threads

2x 170g snapper fillets

150g sweet potato, sliced very thin

1 lemon

fresh thyme

Olive oil spray

Pre heat oven to 180 degrees.
Spray a non-stick pan with oil and place over low heat. Add onion, saffron, white wine vinegar and star anise and cook until soft.
Place two 30cm length pieces of bake paper on a baking tray. In the centre of each piece of paper, divide the onion mix and then the fish on top.
Layer the sweet potato pieces on top of the fish then spray with olive oil and flavour with thyme and pepper.
Bring the paper edges together to form a secure parcel and fold the other edges until they are well sealed.
Bake for 20minutes. Open carefully and serve with a squeeze of lemon and a fresh green salad.

Asian Poached Salmon and noodles Serves 4

4x 150g Atlantic Salmon portions

1.5L water

2 tbsp miso paste

50g dried shitake mushrooms, rinsed

200g Asian noodles eg. Soba or udon

3 cups bok choy (Asian greens), sliced

1 Lebanese cucumber, cut into thin batons

1 carrot, cut into thin batons

1 medium red capsicum, cut into thin batons

Soak mushrooms in warm water for 10min to rehydrate. Drain and slice.
Fill a large fry pan with 1.5L water and add mushrooms. Bring to the boil.
Spoon about 1/3 of the mushroom broth in to a measuring cup and blend with miso paste until smooth and runny consistency (add more liquid if needed).
Gently drop salmon into pan and allow to simmer. Reduce heat, cover and cook for 6 minutes. Place in serving bowl.
Add noodles and bok choy to broth to cook for 2 minutes. Then pour miso paste into broth and stir well over low heat.
Distribute broth evenly over salmon pieces. Arrange cucumber, carrot and capsicum over salmon to serve.

Summer seafood

Lauren James — Tue, 06 Dec 2011 08:04:27 +0000

Summer is here – seafood is plentiful and should be enjoyed on a balmy Summer’s evening when a heavy meal is not appealing. Bon Appetit!

Salmon and prawn lemongrass skewers Serves 6

6 stalks lemongrass

4 kaffir lime leaves, chopped

1 teaspoon ground turmeric

2 teaspoons ground cumin

2 teaspoons chopped garlic

¼ cup olive oil

250g Atlantic salmon, cubed

24 raw green prawns, peeled & de-veined

1 lime, cut into wedges to serve

Remove and discard the tough outer leaves of the lemongrass, then cut each piece into 15cm lengths. Set aside, leaving the rest of the lemongrass for the marinade.

Marinade: combine rest of the lemongrass, coriander, lime leaf, turmeric, cumin, garlic and oil in a food processor. Blend until smooth. Reserve 1 tablespoon of the mixture and then pour the rest into a bowl. Add the salmon and prawns, gently tossing to coat. Set aside in the fridge for at least 2 hours or overnight. Thread salmon and prawns alternately onto the skewers, then brush with extra marinade. Cook on a pre-heated grill or barbecue for 1-2 mins each side. Serve with lime wedges and salads.

Summer Prawn salad Serves 4

¼ of a seedless watermelon

20 large cooked prawns, peeled

½ red onion, thinly sliced

100 grams crumbled reduced fat feta

½ cup fresh mint leaves

Dressing: 2 tablespoon red wine vinegar, 1 tablespoon olive oil

Remove rind from watermelon and cut into 1cm thick slices
Preheat a char grill or BBQ on high
Cook watermelon slices for 1 minute each side or until charred
Arrange watermelon on serving plates
Top with prawns, onion, feta and mint
Whisk dressing ingredients together and season with salt and pepper
Drizzle dressing over the top of salad
Serve immediately