Australian Healthy Food Guide – September 2019

4 medium corn cobs, husks
and silks removed
4 gluten-free tortillas
200g reduced-fat
plain yoghurt
Zest and juice of 1 lime
1 small garlic clove,
crushed
1 small red onion,
fi nely chopped
1 fresh long red chilli,
thinly sliced
²⁄³ cup coarsely chopped
coriander, plus extra
leaves, to garnish
60g mixed salad leaves
250g steamed green
beans, fi nely chopped
1 tablespoon olive oil
4 x 125g skinless boneless
salmon fi llets

1 Heat a large chargrill pan or
barbecue hotplate and spray
with olive oil. Cook corn, turning,
for 7–8 minutes, or until corn is
tender and lightly charred. Cook
the tortillas, turning, for 1 minute
on each side, or until warmed

through.Wrapthetortillasin

foiltokeepthemwarm.

2 Meanwhile,combineyoghurt,

limezest,halfthelimejuiceand

thegarlicinasmallbowl.

3 Whenthecorniscoolenough

tohandle,useasmallknifeto

removekernelsfromcobs.Place

inamediumbowl.Addthered

onion,chilli,coriander,salad

leaves,beans,oliveoilandrest

ofthelimejuice.Tosstocombine.

4 Cookthesalmononheated

chargrillpan(orbarbecue)for

2–3minutesoneachside(for

medium),ortoyourliking.

5 Dividethecornsaladandthe

salmonamongservingplates.

Topwithlimeyoghurtandserve

withthetortillasandchopped

corianderleaves.

Grilled salmon with charred
corn & green bean salad
Serves 4 Cost per serve $7.25 Timetomake 30 min
gluten fre diabetes friendly

PROTEINHIGH

SEAFOODSCHOOLTIP#1

Howto...

pan-fry

salmon fillets

Buy100–150gsalmon

filletsofeventhickness

andremovefromfridge

15 minutesbeforecooking.

Patfilletsdrywithapaper

towel,thendrizzlewitholive

oilandseasonwithpepper.

Heatalargenon-

stickfryingpanover

medium-highheat.

Addsalmon,skinsidedown

(iffilletshaveskinon).

Cookfor4–5minutes,

oruntilskiniscrisp.

Thefleshshouldstart

tochangefromdeep,dark

pinktoapalepink.Once

thecolorchangehasmoved

upaboutthree–quartersof

thewayfromthebottom,

it’stimetoflip.

Cooksalmonfora

further 2 – 3 minutes

(formedium),oruntil

cookedtoyourliking.Rest

salmonforabout 3 minutes

beforeserving.

SEPTEMBER 2019 HEALTHY FOOD GUIDE 59

PER SERVE

2550kJ/610cal

Protein 42.1g

Total Fat 25.7g

Sat Fat 5.7g

Carbs 44.3g

Sugars 11.5g

Fibre 15.1g

Sodium 383mg

Calcium 174mg

Iron 4.5mg

hfg RECIPES