Flex Australia – June-July 2017

80 FLEX | JUNE – JULY 2017

170g salmon fillet (skin removed)

Olive oil spray

Sea salt and freshly ground

black pepper, to taste

4 cups rocket

¼ cup (½ cm thick) rounds

jarred hearts of palm

¼ cup sun-dried tomatoes

(not oil-packed),

rehydrated if necessary

and cut into thin strips

1 tbsp capers, drained

2 tbsp light sun-dried tomato

vinaigrette

½ tbsp freshly squeezed

lemon juice

2 tbsp shaved

Parmesan cheese

1. Mist salmon with spray, then
   season with salt and pepper.


2. Heat a small non-stick frying
   pan over medium-high heat.
   Add salmon; cook until lightly
   browned, then flip and cook
   other side until lightly browned.
   Turn heat to low and continue
   cooking, flipping once, until
   desired doneness is reached
   (between slightly and no longer
   translucent throughout), 2 to
   4 minutes per side total.


3. In a medium bowl, toss rocket,
   hearts of palm, sun-dried
   tomatoes, capers, vinaigrette
   and lemon juice.


4. Transfer salad onto a serving
   plate and top with salmon and
   parmesan.

389 42 g

CALORIES PROTEIN

11g 19 g

CARBS FAT

THE MACROS

to flatten prawn, making sure not to cut

all the way through. Run under water

to clean; shake dry. Place prawns side

by side on baking tray.

5. Divide crab mixture among prawns and
   then form a tight mound on top of each
   prawn. Dip each into breadcrumbs,
   carefully turning it upside down to lightly
   coat crab. Return to baking tray.


6. Sprinkle any remaining panko evenly
   over the tops. Mist tops lightly with
   spray. Bake 7 to 10 minutes, until prawns
   are no longer translucent throughout.

115g crabmeat
1 tbsp light mayonnaise
1 tsp lemon zest
1 tsp very finely chopped red chilli
1 tbsp wholemeal panko breadcrumbs
225g extra large (21–25 count) prawns
Olive oil spray

1. Preheat oven to 220°C. Line a baking
   tray with aluminium foil.


2. Mix crab, mayonnaise, lemon zest
   and chilli in a small bowl.


3. Spread breadcrumbs on a small plate.


4. Butterfly prawns: peel all but the tail and
   the last joint of the shell off each prawn.
   On a cutting board, stand prawn so that it
   arches towards the ceiling. Carefully
   stretch it from head to tail in a straight
   line with tail pointing away from you. Cut
   into it from head to tail, just deep enough

THE MACROS

195 35 g 3 g 4 g

CALORIES PROTEIN CARBS FAT

SALMON ROCKET

SALAD WITH

HEARTS OF PALM

& SUN-DRIED-

TOMATO

VINAIGRETTE

SERVES 1

CRAB-STUFFED PRAWNS

SERVES 2

CHEF’S TIP

If you don’t have a zester,

use a peeler to lightly remove

the very outer layer of the

lemon peel. Don’t go deep

enough to include the white

(pith). Chop the peel

extremely finely.