THE FITBUG RECIPE BOOK

Posted 16 August 2007

Peppered salmon

A light meal for summer nights that's quick and easy to prepare.

Buzz factor: Salmon is rich in Omega 3 oils which can help to prevent heart disease and arthritis.

Bonus points: Aids in prevention of sunburn. The latest research from Manchester University found that omega-3 fatty acids act as a natural shield against the sun's radiation.

275 calories per serving

Ingredients:
200g new potatoes
4 salmon fillets
Juice from half a lemon
Freshly ground black pepper
100g peas
10ml / 2 teaspoons olive oil
1 tablespoon parsley, chopped

How to:

• Put grill on a medium heat and pre-heat the oven to 190 degrees Celsius
• Cook the potatoes in boiling water for 10-15 minutes
• Place salmon fillets on a foil-lined baking tray. Squeeze lemon juice over the salmon and sprinkle with pepper
• Bake / grill the salmon for about 6 minutes. The flesh is cooked when the salmon is opaque and flakes easily with a fork
• When the potatoes are nearly cooked, add the peas and cook for a couple of minutes. Drain through a sieve and return to the pan
• Season the potato and pea mixture with pepper, then add oil and parsley. Crush roughly with a wooden spoon / masher
• Serve the salmon on heated plates, on top of the crushed potato mixture

Serves 4

Additional serving suggestions: Use in-season courgettes instead of peas.