Fillet of salmon with green couscous
Low-fat, healthy recipe high in omega-3 acids
Every delicious mouthful of this meal will do you good. High in protein, low in saturated fat and cholesterol and a great source of omega-3 fatty acids, salmon is a great food to incorporate into your regular diet. The couscous is only 'green' because it is packed with healthy green vegetables and herbs. It looks enticingly fresh on the plate against the pink salmon.
We are becoming a great fan of cold-pressed rapeseed oil. It has a distinct yellow color and is a great alternative to olive oil. It is reported to be one of the most heart-friendly oils available, containing more omega-3 and less saturated fat than olive oil, plus vitamin E. It can't match the peppery, fruity flavor of olive oil for salad dressings, but it is especially good for frying. It can be heated to a high temperature without losing its flavor and will crisp up foods beautifully — great for cooking salmon.
1. Prepare the couscous — rinse in cold water and then place in a bowl with the salt and a glug of olive oil. Pour over 150ml boiling water and leave for 5 minutes (check pack for exact quantity of water and how long to leave it). Fluff up the couscous gently with a fork.
2. Turn on the oven to 170˚C. Heat a pan or griddle and brush with a little oil. Quickly fry or grill the courgette for a minute or two and set aside. Brush the salmon with oil (try rapeseed) and season with a little salt.
3. Place the salmon skin side down and cook on a medium heat for a few minutes. When the salmon comes away easily from the pan, turn it over and seal the sides. Cook gently for another few minutes and then pop the salmon into the oven for another 3 to 4 minutes. Squeeze some lemon over the salmon before you put it in the oven. The salmon is cooked when it is springy to the touch. Let it rest on a warm plate while you finish off the couscous.
4. Add the herbs and courgette to the couscous and then mix it all in with some extra virgin olive oil, a squeeze of lemon juice and the cumin. Sprinkle the pine nuts over the top.
5. Serve the salmon with the couscous and a wedge of lemon or lime.
- 2 fresh salmon fillets (organic, wild salmon tastes much better than farmed)
- 125g couscous (wholemeal if you can get it)
- Large handful of fresh herbs — coriander, mint, flat-leaf parsley, dill
- 1 courgette, cut into small pieces
- 1 tsp salt
- Glug of olive oil
- ½ tsp ground cumin
- Squeeze of lemon
- Handful of pine nuts, roasted in the oven at 180°C for 5 minutes
Preparation: 15 minutes
Cooking: 5 minutes
Good for: Omega-3 fatty acids, vitamins, minerals, carbohydrate - healthy and low-fat. Light on the stomach — a good pre-training meal
Calories (kcal): 455.2
Protein (g): 30.3
Carbs (g): 21.7
Fat (g): 26.9
Fiber (g): 1.3