Muscle & Fitness Hers South Africa – July-August 2019

STOCKFOOD; JENNIFER ISERLOH

1 FOOD, 5 WAYS:

SALMON

Serve up this classic

clean-eating fi sh that

high in protein, health

fats, and rich fl avour.

BY JENNIFER ISERLOH

SALMON IS A FILLING,

rich-tasting protein that’s widely

available, easy to cook, and a great

centrepiece to any healthy meal. Bu

there’s only so much of the grilled fi l

we can take. Try these zestier ways t

perk up your dinner plate and impres

your taste buds.

PERSERVING

Calories:288,Fat:13g, Saturated fat:

3g,Carbs:18g,Fibre:7g, Protein: 28g,

Sodium:541mg

2

TRYIT:

SMOKED

SMOKEDSALMON

CUCUMBER

LETTUCEWRAPS

SERVES: 4

Foroptimalnutrition,choosewild

salmonorsalmonfarm-raised

incleanindoorrecirculatingtanks.

1

TRY IT:

BAKED

MISO LEMON

BAKEDSALMONWITH

ASPARAGUS

SERVES: 4

Miso, a super fl avourful

fermented soy paste, is used

as the base for miso soup.

White, yellow, and red miso

are made in combination

with different grains, white

being the most mild in

fl avour, but any variety

works well in this recipe.

INGREDIENTS

900g asparagus, trimmed

4 (120g) skinless salmon fillets

¼ cup miso paste

Juice and zest of 1 lemon

1 tbsp minced ginger

1 garlic clove, minced

DIRECTIONS

1. Preheat oven to 180°C. Coat a
   baking dish with cooking spray.
   Arrange asparagus in baking
   dish in a tight layer. Place
   salmon on top.


2. In a small bowl, whisk together
   miso, lemon juice and zest,
   ginger, and garlic. Spread mixture
   over salmon.


3. Bake 20 to 25 minutes, or until
   salmon is cooked through but
   still slightly pink in the centre and
   asparagus is tender.

If your grocer doesn’t carry

Bibb or butter lettuce,

substitute romaine lettuce

leaves.

INGREDIENTS

12 Bibb or butter lettuce leaves

¼ cup chopped dill or

coriander Juice and zest of

1 lemon

2 tbsp mayonnaise

2 tbsp 2% plain Greek yoghurt

NUTRITION CLEAN KITCHEN

32 | M&F HERS | JUL/AUG 2019