Healthy recipes

Feed your heart with these delicious dishes, straight from the Med…

Baked salmon with coriander chutney tapenade

Prep time 10 minutes Cooking Time 10 minutes Serves 4

Ingredients

3tbsp olive oil

4 x 125g wild salmon fillets, skinned

Freshly ground black pepper

1 small onion, finely chopped

2 garlic cloves, crushed 

25g coriander, chopped

1tsp cumin seeds, crushed

25g sultanas

Method

1 Pre-heat the oven to 190˚C/Gas Mark 5. 

2 Brush the base of a shallow ovenproof dish with a little of the olive oil. Arrange the salmon fillets in the dish and season with freshly ground black pepper. Bake in  the oven for 10 minutes.

3 Meanwhile, make the chutney: heat 1tbsp of the olive oil in a frying pan and gently fry the onion for 5 minutes until golden brown. 

4 Add the garlic, coriander, cumin seeds, sultanas, 4tbsp water and a little  seasoning. Heat for about 2 minutes, until the water has almost evaporated.

5 Pile the chutney over the fish portions and drizzle with the remaining olive oil. Bake for a further 8-10 minutes or until the fish flakes easily when pierced with a knife. 

Watercress, quinoa, feta and broccoli salad

Prep time 10 minutes Cooking Time 10-15 minutes Serves 4

Ingredients

175g quinoa

1 medium head of broccoli, cut into florets

2 tbsp hazelnut oil 

Zest and juice of 1 lemon 

Freshly ground black pepper

25g hazelnuts

100g watercress 

250g cherry tomatoes, halved

100g feta cheese, drained  and crumbled 

Method 

1 Boil the quinoa in water for 10 minutes or until tender. 

2 In a separate pan, boil the broccoli florets for 2 minutes.

3 Drain the quinoa and broccoli and rinse under cold water. Transfer to a large bowl.

4 Add the hazelnut oil, lemon zest and juice. Season to taste with black pepper.

5 Toast the hazelnuts under a medium grill, then chop.

6 Chop most of the watercress and mix it into the quinoa, along with the toasted hazelnuts, tomatoes and feta. Serve with a few more watercress leaves.

Strawberry and elderflower sorbet

Prep time 20 minutes Cooking time 5 minutes Freezing time 6-8 hours Serves 6

Ingredients

300ml water 

150g caster sugar

500g strawberries, hulled 

3tbsp elderflower cordial, undiluted

Juice of ½ lemon 

1 egg white 

Method

1 Place the water in a saucepan and add the sugar. Heat gently, stirring occasionally, until the sugar has dissolved. Increase the heat and boil for 1 minute, then set aside to cool.

2 Purée the strawberries in a food processor until smooth. Pour into a sieve set over a bowl. Press the purée through the sieve with a spoon and discard the seeds. 

3 Stir the strawberry purée into the sugar syrup, then mix in the elderflower cordial and lemon juice.

4 Pour into a non-stick roasting tin or shallow plastic container. Place in the freezer for 4 hours or until semi-frozen.

5 Lightly beat the egg white until frothy. Mash the semi- frozen sorbet with a fork to break up the ice crystals, then beat in the egg white. Spoon into a plastic container. Cover, seal and freeze for another 2-4 hours until firm enough to scoop.

FIND OUT MORE:

Get tips for switching to a heart-healthy Mediterranean diet here.