Summer Salmon and Asparagus

Salmon are great for healthy, delicious and light meals in summer. Try this recipe for a quick and scrumptious meal.

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1 Run your fingertips over each salmon fillet to check for any stray bones, pulling out any that remain between the flakes of fish. Arrange the leeks in a single layer in the bottom of a large shallow flameproof casserole dish with a tight-fitting lid. Lay the pieces of salmon on top. Surround the fish with the asparagus and sugar snap peas. Pour in the wine and stock, then dot the margarine over the fish. Season with salt and pepper.

2 Bring to the boil, then cover the casserole dish and reduce the heat so the liquid simmers gently. Cook the fish and vegetables for 12–14 minutes or until the salmon is pale pink all the way through and the vegetables are tender. Garnish with chives, then serve.

Some more ideas…
Mackerel fillets can be cooked in the same way. Season the mackerel fillets and fold them loosely in half, with the skin outside. Use baby carrots, or large carrots cut into short, thick sticks, instead of the asparagus, and medium-dry alcoholic cider instead of the wine. Add 2 sprigs of fresh rosemary to the vegetables before arranging the mackerel on top and pouring in the cider and stock.

Quick Chinese fish casserole Use 4 spring onions instead of the leeks and 300 g button mushrooms instead of the asparagus. Arrange the vegetables and fish as in the main recipe, adding 1/3 cup (80 ml) Chinese rice wine or dry sherry with the stock instead of the wine. Omit the margarine; sprinkle 1 tbsp salt-reduced soy sauce, 1 tbsp grated fresh ginger and 1 tbsp sesame oil over the fish. Garnish with chopped fresh coriander leaves and serve with steamed white rice.

Each serving provides
Key nutrients 1345 kJ
34 g protein
18 g fat (of which 5 g is saturated fat)
5 g carbohydrate (of which 4 g are sugars)
3 g fibre
386 mg sodium
GI estimate: not able to be calculated because the carbohydrate content is minimal