Salmon is the trump card for any healthy eaters. Not only is it high in protein, but it is a great source of Omega-3 fatty acids plus Vitamins A, B and D, calcium, and iron. This combination can help lower your cholesterol and in turn your blood pressure, which is a fantastic way to reduce the risks of suffering a heart attack.
Omega-3 fatty acids have been proven to help improve your memory. In conjunction with Vitamins A and D, amino acids and selenium those acids also protect your nervous system from the deteriorating effects of aging. This makes salmon work as a natural anti-depressant. The final benefit of salmon is that it has been proven to speed up your metabolism, which is key for those looking to lose weight and lower their blood sugar level which will help keep diabetes at bay.
Similarly watercress is packed full of nutrients and has been proven to help lower cholesterol, and as such this makes this one super dish for the health conscious.
Ingredients:
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4 x 175g portions of salmon filet
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4 tablespoons dry white wine
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A few sprigs of fresh flat leaf parsley and chervil
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Thinly pared zest of 1 large lemon
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Little salt
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Freshly ground black pepper
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Accompanying vegetables
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1/2 kg baby new potatoes
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1/2 kg baby courgettes or fine green beans
Watercress Sauce:
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60g (2 ounces) watercress leaves with fine stems
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Small bunch fresh flat leaf parsley
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1 garlic clove
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4 tablespoons mayonnaise
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1 teaspoon Dijon mustard
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2 tablespoons lemon juice
Instructions:
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Cut 4 rectangles of aluminium foil (approx 28 x 23cm) butter lightly.
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Place a piece of salmon in the centre of the foil, spoon 1 tablespoon white wine over the fish adding a few sprigs of herbs and a piece of pared lemon zest over the top. Season lightly. Bring the long sides of the foil together over the top of the salmon, making a secure fold. Fold up the ends so that the contents are enclosed.
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Have all the potatoes cut into small even sized pieces. Transfer to the pasta pot with a little salt and cover with boiling water. Place on the stove top and return to a brisk boil.
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Make a layer of the green vegetables in the steamer and place the salmon parcels on top. Stand the steamer over the potatoes adding the lid. Reduce the heat (but maintain a steady simmer) and cook for 10 – 12 minutes.
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Lift out the salmon. Open them up and transfer the fish to a warmed serving dish, discarding the herbs and lemon. Spoon a little of the wine jus, contained in the foil parcel, over the top of each piece. Serve the green vegetables then use the steamer as a colander to strain the potatoes.
Watercress Sauce:
Put all the ingredients into a food processor or blender and whizz just long enough to blend the ingredients, but not so as to break down the watercress and herbs completely. Cover and chill until required.
This is a guest recipe by Dave Harrison who when not at his desk can either be found in the gym or the kitchen, where he swaps dumbbells for pots and pans.
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