Souper S. is our model cook, and she will give you one recipe of her own every week. Healthy, easy and delicious; try this at home!

Salmon with Spinach
Swap calorific battered fish and chips for this light and healthy salmon dish with mashed potatoes, spinach and zesty sauce. It is a yummy meal anytime of day and is a great crowd pleaser if you have company. Plus a 4oz serving of wild salmon contains your full daily quota of vitamin D so it is really nutritious to boot!

Ingredients (for 4 persons) 4 salmon steaks, each weighing about 140g (5oz) 225g (8oz) spinach leaves 450g (1lb) potatoes cut into cubes 25g (1oz) vegetable fat spread (like Flora or Bertolli) 2 tablespoons skimmed milk For the topping 25g (1oz) vegetable fat spread (like Flora or Bertolli) 25g (1oz) plain flour 200ml (7fl oz) skimmed milk Juice from ½ lemon Finely grated rind of ½ lemon 4 tablespoons chopped fresh herbs 1 red or yellow pepper, seeds removed and finely chopped 1 egg, lightly beaten A little salt and black pepper

Method
1. Cook the potatoes in boiling water for 15-20 mins.

2. In the mean time make the sauce. Melt the spread in a saucepan, add the flour and cook, stirring for 1 min. Remove from heat and gently stir in the milk slowly.

3. CBring the sauce to the boil, stirring as you go until smooth and thickened. Add the lemon rinds, herbs, seasoning and egg. Stir well.

4. Heat a frying pan/griddle and cook the salmon for 3-5 minutes on each side until golden brown then transfer to dish.

5. Spoon the sauce over the fish and place under a hot grill until the sauce has set and the fish is cooked through.

6. Lightly cook the spinach.

7. Drain and mash the pities then stir in spread, milk and lemon juice.

8. Serve the potatoes with the fish & spinach.

Tip: If you want to reduce calories even further replace mashed potatoes with salad.

Nutritional Information (per serving)
492 kcalories, 6.5g sugar, 25.5g fat, 4.8g saturated fat and 0.67g salt.

Posted by: Souper S.