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
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
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
1 medium head of broccoli, cut into florets
2 tbsp hazelnut oil
Zest and juice of 1 lemon
Freshly ground black pepper
250g cherry tomatoes, halved
100g feta cheese, drained and crumbled
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
150g caster sugar
500g strawberries, hulled
3tbsp elderflower cordial, undiluted
Juice of ½ lemon
1 egg white
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.
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Get tips for switching to a heart-healthy Mediterranean diet here.