ZESTY SALMON
WITH ROASTED
BEETS & SPINACH
PREP TIME: 20 MINS
COOK TIME: 1 HOUR
SERVES 2 (AS A MAIN)4 small (200g) beets
1 Tbsp olive oil
1 tsp coriander seeds, lightly
crushed
Freshly ground black pepper
2 x 120g skinless salmon or
trout fillets
2 small oranges, zest removed
from 1 orange
2 Tbsp pumpkin seeds
1 clove garlic, finely grated
1 red onion, finely chopped
60g baby spinach leaves
1 small avocado, sliced1 Preheat oven to 160°C (fan-
forced). Trim stems of beets and
reserve any tender leaves that are
suitable for eating in the salad.
Quarter beets, then toss them with
2 tsp olive oil, the coriander seeds
and black pepper. Pile mixture in
the middle of a large piece of foil.
Wrap up into a parcel and place
on a baking tray.
2 Bake beets for 45 minutes or until
tender. Carefully unwrap beets and
then top with salmon fillets. Sprinklehalf the orange zest over salmon.
Wrap up again in foil. Return to oven
for 15 minutes. If you want to toast
pumpkin seeds, place them on a
small baking tray in the oven for
10 minutes while fish is cooking.
3 Meanwhile, cut the peel and
pith from oranges, then cut out
the segments with a sharp knife,
working over a bowl to catch juices.
Stir grated garlic into orange juice
with remaining oil. Season with
black pepper and set aside to
use as a dressing.
4 Remove parcel from oven and
lift out fish fillets. Tip beetroot into
a bowl with red onion, remaining
orange zest, pumpkin seeds and
spinach leaves. Toss to combine.
Gently toss through orange
segments and avocado with any
beet leaves. Pile beet mixture onto
serving plates and top with warm
salmon fillets. Drizzle over salad
dressing and serve while the
food is still warm. ➤How our
food works
for you
see page 90NUTRITION INFO
PER SERVE 2660kJ,
protein 35g, total
fat 41g (sat. fat 10g),
carbs 26g, fibre 13g,
sodium 130mg- Carb exchanges 1½
- GI estimate low
- Gluten free • Lower carb
GFfood in focus
LCHEART
TO A HEALTHY
Eat your way
According to the
World Health
Organization, 80 per
cent of premature
heart attacks may
be preventable, so it
makes sense to do
what you can. By
eating wisely, and
making small,
significant changes in
your lifestyle, you can
make a difference to
your heart health.
Research suggests
the Mediterranean
diet may be beneficial
in reducing the risk of
heart disease, as well as
other chronic diseases,
such as type 2. This
diet encourages
regular consumption
of vegetables, fruit,
wholegrains, fish, lean
meats, nuts, seeds and
virgin olive oil, with
smaller quantities of
lean red meat and
dairy, and minimal
sweets. Advantages
of this style of eating
are in the balance of
essential fatty acids
(more omega-3 than
omega-6), and the
plentiful fruit and veg,
in which antioxidants
provide resistance
to heart disease.