Woman’s Weekly Living Series – July 2019

PER SERVING:

452 cals; 18g fat;

3g sat fat;

48g carbs

PER SERVING:

484 cals; 18g fat;

3g sat fat;

50g carbs

SERVES 4
✿ 2tsp coriander seeds
✿ 2tbsp soy sauce
✿ 2tbsp honey
✿ Zest and juice 2 lemons,
zest cut into long strips
✿ 4 salmon fillets
✿ 2tbsp sesame oil
✿ 200g (7oz) long-grain
or basmati rice, cooked
(or use a microwaveable
sachet)
✿ 200g (7oz) purple-
sprouting broccoli,
chopped and steamed

1

In a pestle and mortar,
pound the coriander seeds
until finely broken up. Mix in a

bowl with the soy sauce, honey

and lemon zest, and place in a

freezer bag with the salmon

fillets. Marinate for at least

20 mins or overnight.

2

Heat the grill to high and

place the fillets and

marinade on a tray lined with

oiled foil. Squeeze over the

lemon juice and grill for

8-10 mins, basting the fillets

occasionally with the marinade.

3

Meanwhile, heat the oil in

a frying pan. Add the rice

and stir-fry for 2 mins, then add

the broccoli for 3 mins. Drizzle

over more soy and divide

between 4 plates. Top with the

salmon fillets.

Sticky salmon with soy

and coriander
This Asian-inspired dish is ideal for a speedy midweek meal. For
good heart health, we should all eat a portion of oily fish a week

Tuna fishcakes

This is comfort food at its best, with the fresh flavours of lemon

and spring onion adding a summery taste

SERVES 4

✿ 500g (1lb) baking

potatoes

✿ 2 x 200g tins tuna in

brine, drained

✿ 2tbsp capers, drained

and roughly chopped

✿ ½ bunch of spring onions,

finely chopped

✿ Zest and juice of ½ lemon,

plus wedges to serve

✿ 1 egg,beaten

✿ 2tbsp plain flour, to dust

✿ 2tbsp olive oil

PEA AND BEAN RELISH

(optional)

✿ 750g (1½lb) frozen pea

and bean mix

✿ 100ml hot vegetable stock

✿ ½ small bunch of mint,

leaves picked

1

Prick the potatoes and

microwave on HIGH until

tender, about 10-15 mins.

2

Scoop out the cooked flesh

from the potatoes into a

large bowl and mash well (you

can keep the skins for stuffing

and roasting). Add the tuna,

capers, spring onions, lemon

zest and juice and egg, then

season and mix well. Shape into

8 patties, and dust with flour.

3

Heat half the oil in large

frying pan, add the patties

and cook for 3-4 mins over a

medium heat until golden, then

turn and cook for a further

3 mins until crisp.

4

Optional relish: heat the

remaining oil in a medium

pan, add the pea and bean mix

with the stock and cook,

uncovered, for 10 mins until

tender. Add the mint and whizz

with a stick blender. Serve the

fishcakes with the relish or just

a simple watercress and rocket

salad and the lemon wedges.