Tuesday, 13 May 2014

Speedy Salmon, Asparagus and Cherry Tomato Sautée, with Lemon and Basil

Something quick, tasty, and packed with flavour, for an easy, healthy weeknight meal

Italian flavours give a new lease of life to salmon and asparagus.

A quick chop, heat up the pan and you're ready to go!

Serves two, 322 calories per serving

Two skinless, boneless salmon fillets, 120g each [473]
1 medium courgette (180g) [32]
100g pack fine asparagus, woody ends snapped off and saved for soup (80g) [23]
1 tsp oil (to suit your diet) [45]
100g cherry tomatoes, halved (about 8 or 9) [20]
1 tbsp capers [3]
Juice of one small lemon (around 1.5 tbsp) [6]
5g butter (approx 1 tsp, optional - use extra oil, or omit if cooking dairy free) [37]
Handful fresh basil leaves [3]
Salt and freshly ground pepper to taste [1]

Cut the salmon into 1-1.5 inch chunks and set aside. Put the lemon juice into a small dish, roughly chop the capers and add to the lemon juice with the cut up butter and a small splash of water; season with a small pinch of salt and a few grinds of black pepper and set aside.

Snap or cut the asparagus into 2 inch lengths, and cut the courgette in half from top to bottom, then cut into 1cm diagonal slices. Tear, or roughly chop the basil leaves.

Heat the oil in a large, non-stick pan (a wok is perfect for this). Toss the courgette and asparagus in the wok for a couple of minutes, until just starting to turn a little golden on a few edges (you don't want the courgette to get too soft, though).

Push right to one side, and spread the salmon chunks over the empty side of the wok, and scatter the tomatoes on top of the asparagus and courgette to start warming through. Leave the salmon for a few seconds to brown, then carefully turn all the salmon chunks over using a fish slice, tongues, or even flipping over with a knife and fork, and leave for another few seconds, then add the lemon juice/caper/butter mixture and toss everything in the pan gently to combine.

Gently shake and toss a couple more times (the salmon will cook quickly and you don't want it to over-cook and break up) then scatter over the majority of the basil (reserving a little to garnish), quickly toss again, then serve sprinkled with the reserved basil.

Nice served with a couple of new potatoes, or peeled and cubed potatoes, either steamed or boiled; or parboiled for 5 minutes, then roasted in the oven with a few sprays of oil for about 30-40 minutes until golden and crispy. Potatoes are generally 68 (new) to 72 (general) calories per 100g.

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