Page 43 - Healthy food

Midweek meals

Salmon and chipotle Drain well, then transfer a quarter of them medium heat and add the spinach and
fishcakes to a large bowl. Put the rest on a baking 2tbsp water. Cook for 2–3 min until wilted.

prep 15 min cook 30 min serves 4 tray, spray with oil and roast for 15 min. 6 Serve the fishcakes with the spinach,
2 Meanwhile, in a non-stick pan, heat watercress, remaining spring onions and
700g new potatoes, halved 1tsp oil over a medium heat. Cook potatoes and yogurt sauce. Garnish with
Spray cooking oil three-quarters of the spring onions for fresh herbs and lime wedges, if using.
3tsp olive oil 2–3 min until softened.
3 spring onions, finely chopped 3 Mash the potatoes in the bowl and SWAP CHIPOTLE paste for harissa
418g can salmon, drained, skin and bones mix with the salmon, cooked spring paste for a Middle Eastern twist.
discarded onions, 1½tsp chipotle paste and the
2½tsp chipotle paste (we used Waitrose) lime zest. Shape into 4 fishcakes and
Zest and juice 1 lime, plus wedges (optional) dust each with a little flour.
to serve 4 In a non-stick pan, heat the remaining
Flour, to dust oil over a medium-high heat. Add the
4tbsp low-fat plain yogurt fishcakes and cook for 3–4 min on each
PER SERVING
75g chopped fresh spinach side until golden and cooked through.
365kcal 4.2g fibre
75g watercress Cover the pan and rest for a few min. 10.7g fat 28g protein
Small handful fresh herbs, to serve (optional) 5 In a small bowl, combine the 2.5g saturates 1.7g salt
remaining chipotle paste with the 37.2g carbs 373mg calcium
1 Heat the oven to 230°C/fan 210°C/ lime juice, then add the yogurt and 6.1g sugars 2.2mg iron
gas 8. Cook the potatoes in a pan of swirl through. Remove the fishcakes
boiling water for 15 min or until tender. from the pan. Bring the pan back to

Salmon and
chipotle
fishcakes

FEBRUARY 2018 HEALTHY FOOD GUIDE 43