Muscle & Fitness Hers South Africa – July-August 2019

1 tsp hot sauce
110g smoked salmon,
thinly sliced
1 (410g) can hearts of palm,
drained and sliced
2 cups chopped
cauliflower florets
1 cucumber, diced
2 scallions, thinly sliced

DIRECTIONS

1. Arrange lettuce on a platter.


2. In a large bowl, whisk together
   dill, lemon juice and zest, mayo,
   yoghurt, and hot sauce. Add
   salmon, hearts of palm, cauli-
   flower, and cucumber; toss to
   combine.


3. Divide the mixture among the
   lettuce leaves. Sprinkle
   with scallions.

PER SERVING
Calories: 149, Fat: 7g, Saturated fat: 1g,
Carbs: 15g, Fibre: 6g, Protein: 11g,
Sodium: 760mg

3
TRY IT:
ROASTED

ROASTED SALMON
WRAPPED IN PRO
SCIUTTOWITHBROC
COLINI
SERVES: 4

Prosciutto makes the perfect
wrapper when you want to

add bacon-like fl avour to
your fi sh.

INGREDIENTS
900g broccolini, trimmed
2 tbsp olive oil
2 tbsp balsamic vinegar
2 garlic cloves, minced
¼ tsp salt
¼ tsp black pepper
4 (120g) skinless salmon fillets
8 slices prosciutto (120g)

DIRECTIONS

1. Preheat oven to 220°C.
   Spread broccolini on a baking tray
   and top with olive oil, vinegar,
   garlic, salt, and pepper; toss to
   coat. Roast 15 to 20 minutes, or
   until tender.


2. Line a 20x30cm baking dish
   with parchment paper. Lay out 2
   slices of prosciutto, over lapping
   slightly on the longest edge. Place
   a salmon fillet in the centre; fold
   prosciutto over it. Repeat for all
   the fillets and place in baking dish.
   3. Roast 10 to 12 minutes, or
   until salmon is cooked through
   but slightly pink in the centre.
   Serve with broccolini.
   PER SERVING
   Calories: 382, Fat: 21g, Saturated fat:
   4g, Carbs: 17g, Fibre: 6g, Protein: 33g,
   Sodium: 772mg

4

TRY IT:

GRILLED

CHIPOTLE

SALMONTACOS

SERVES: 4

Chipotle, a mature smoked

jalapeño, can be used in

dried powder or (for this

recipe) canned in a garlicky

tomato-based sauce.

INGREDIENTS

2 limes

2 tbsp chopped chipotle

in adobo sauce

2 tbsp chopped coriander

½ tsp salt

4 (120g) skin-on salmon fillets

12 (20cm) corn tortillas

½ cup shredded lettuce

(any variety)

¼ cup sour cream

1 avocado, diced

DIRECTIONS

1. Zest and juice 1 lime into a food
   processor. Add chipotle,
   coriander, and salt. Pulse 4 to 5
   times to form a chunky mixture.
   Place mixture in a ziptop bag
   along with salmon and
   refrigerate 30 minutes.


2. Coat grill with cooking spray
   over high heat. Place salmon
   on grill, flesh-side down. Cook 3
   to 4 minutes, or until salmon
   starts to brown. Flip and cook an
   additional 3 to 4 minutes, or until
   salmon is cooked through but
   still slightly pink in the centre.
   Discard skin and transfer salmon
   to a plate.


3. Warm tortillas on grill, then
   transfer to serving plates.


4. Slice salmon fillets into chunks
   and divide evenly among tortillas.
   Cut remaining lime into wedges.
   Top tacos with lettuce, sour
   cream, and avocado; serve with
   lime wedges.
   PER SERVING
   Calories: 450, Fat: 22g, Saturated fat:
   5g, Carbs: 39g, Fibre: 8g, Protein: 27g,
   Sodium: 419mg

5

TRY IT:

POACHED

SALMONBUDDHABOWLWITHCREAMY

SRIRACHADRESSING

SERVES: 4

Sriracha, a spicy Thai condiment, gives this dressing a

fl avourful kick that will perk up veggies and plain poached

salmon. Using frozen artichokes instead of canned is a

salt-smart hack, since canned artichokes contain 300%

more salt, which can leave you feeling bloated.

INGREDIENTS

4 (120g) skinless salmon fillets

4 cups baby spinach

2 red bell peppers, diced

1 cucumber, diced

2 tomatoes, diced

1 (270g) package frozen

artichokes, thawed

½ cup mayonnaise

¼ cup plain 2% Greek yoghurt

1 tbsp sriracha

1 tbsp lemon juice

1 tbsp water

½ tsp garlic salt

¼ tsp black pepper

DIRECTIONS

1. Fill a large stockpot with water
   and bring to a rolling boil.
   Carefully slide salmon into water
   and turn off heat. Cover and let
   sit 8 to 10 minutes, or until
   salmon is cooked through but
   still slightly pink in the centre.
   Transfer to a plate to cool.


2. Divide spinach, peppers,
   cucumber, tomatoes, and

artichokes among 4 bowls. Add

salmon to each bowl.

3. In a small bowl, whisk together
   mayo, yoghurt, sriracha, lemon
   juice, water, garlic salt, and black
   pepper. Drizzle dressing over the
   bowls.
   PER SERVING
   Calories: 531, Fat: 23g, Saturated fat:
   4g, Carbs: 17g, Fibre: 6g, Protein: 28g,
   Sodium: 527mg

(^) 2019 JUL/AUG | M&F HERS | 33