253 lines
7.5 KiB
Plaintext
Executable File
253 lines
7.5 KiB
Plaintext
Executable File
sponsored
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foodanddrink
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healthy-cooking
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8406744
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# Everyday healthy recipes with Benecol foods: Lemon crusted salmon
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## Zesty salmon with roasted new potatoes is not only a fresh take on the
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fish-and-chip supper, says Claire Sharp, it's also good for you, especially if
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you cook with cholesterol-lowering Benecol® foods
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![Lemon-crusted salmon, roasted new potatoes][1]
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Lemon-crusted salmon, roasted new potatoes
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2:47PM GMT 25 Mar 2011
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Zesty salmon with roasted new potatoes is not only a fresh take on the fish-
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and-chip supper, says Claire Sharp, it's also good for you, especially if you
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cook with cholesterol-lowering Benecol® foods
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Lemon-crusted salmon with roasted new potatoes is a modern, 21st- century
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alternative to traditional fish and chips.
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Chef, TV presenter and cookery writer Caroline Bretherton says: 'We all need
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to eat a couple of portions of oily fish a week, so anything that gives it
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variety is hugely worthwhile.'
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This recipe uses Benecol Olive Spread, oats and breadcrumbs for extra crunch
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and flavour. It has a saturated fat content of 4.4g and the plant stanols in
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the olive spread are proven to lower cholesterol, as part of a healthy diet
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and lifestyle.*
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The dish also includes basil, but Caroline says flat-leaf parsley or lemon
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thyme would work well, too. Homemade breadcrumbs add a fresh taste to the
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dish, and as a devotee of the food processor, she would blitz and break down
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the oats and pine nuts for the crust, to give a finer texture.
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Wild salmon works well for this recipe too, but high-quality organic farmed
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salmon is a perfectly good substitute. Caroline recommends finger-sized fillet
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portions, cut from the middle of the fish.
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You can also adapt it by using other types of fish. Salmon is a good source of
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omega 3 oil, so is a healthy option, but the lemon crust would work equally
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well on fresh mackerel, the piquant flavours also serving to cut through the
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fish's natural oils. Mackerel is in plentiful supply on our coasts during the
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summer months, so this would make a glorious holiday lunch.
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Caroline, who has more than 15 years' experience as a chef, hadn't used
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Benecol foods before, and says she found them easy to cook with. 'Benecol
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Olive Spread made a particularly good substitute for olive oil here. And once
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it was melted, the Benecol Buttery Taste Spread worked just as well as melted
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butter. It proves that you can use Benecol foods for every day cooking,
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knowing you can also be helping to lower your cholesterol level.'
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*Consuming 1.5 to 2.4g of plant stanols a day has been proven to lower
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cholesterol as part of a healthy diet and lifestyle. Heart disease has
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multiple risk factors; you may need to alter more than one to cut overall
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risk. Do not consume more than 3g of plant stanols a day. Consuming more has
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no additional benefit and is not recommended.
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**To find out more about adopting a heart-healthy lifestyle and the complete
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range of Benecol® foods, including inspiring recipe ideas, visit
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[www.benecol.co.uk][2]**
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_**Lemon-crusted salmon, roasted new potatoes - Serves 4 **_
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500g new potatoes, halved if large
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20g Benecol® Olive Spread
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4x130g pieces salmon fillet
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**For the crust **
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30g fresh breadcrumbs
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30g rolled oats
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10g anchovies, drained and chopped
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15g capers, drained and chopped
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zest of 1 lemon, finely grated
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2 tbsp basil, snipped
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25g pine nuts
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30g Benecol® Olive Spread
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Optional: steamed vegetables to serve
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- Preheat the oven to 200C/400F/ gas mark 6.
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- Place the potatoes in roasting tin, dot with Benecol Olive Spread. Roast for
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30 minutes, shaking the pan occasionally.
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- Combine the breadcrumbs, oats, anchovies, capers, lemon zest, basil and pine
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nuts. Add the Benecol Olive Spread and mix to a paste.
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- Place the salmon pieces on a non-stick tray and top each with breadcrumb
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mixture. Bake for 15-20 minutes.
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- Serve the salmon with the potatoes, some steamed asparagus or peas, and
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lemon wedges, for squeezing over.
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**Tip**
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Make double the quantity of the topping to freeze some to use another time -
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check your freezer instructions first. And why not try it with haddock or
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mackerel fillets for a change?
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**Nutrition per 299g serving **
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**Kcals **490
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**Protein** 31.9g
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**Carbohydrate **32g
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**Fat **26.9g
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**Saturated fat **4.4g
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**Fibre **2.8g
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**Sugars** 2.3g
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**Salt **0.7g
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**Plant stanol content **one serving contains 0.8g of your daily requirement
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of 1.5 to 2.4g of plant stanols
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*Consuming 1.5 to 2.4g of plant stanols a day has been proven to lower
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cholesterol as part of a healthy diet and lifestyle. Heart disease has
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multiple risk factors; you may need to alter more than one to cut overall
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risk. Do not consume more than 3g of plant stanols a day. Consuming more has
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no additional benefit and is not recommended.
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[X][3] Share & bookmark
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[What are these?][4]
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* Share: [Share][3] [ ][5] [ ][6]
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[Tweet][7]
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http://www.telegraph.co.uk/sponsored/foodanddrink/healthy-cooking/8406744
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/Everyday-healthy-recipes-with-Benecol-foods-Lemon-crusted-salmon.html
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Telegraph
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## [Everyday healthy recipes with Benecol foods][8]
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* ### [Sponsored »][9]
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* ### [Food and Drink »][10]
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### [Win Le Creuset cookware][2]
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[![Le Creuset saucepan set][11]][2]
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### [Lemon-crusted salmon][12]
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[![Lemon-crusted salmon, roasted new potatoes][13] ][12]
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### [Parma tagliatelle recipe][14]
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[![Creamy Shallot and Parma Ham Tagliatelle recipe][15] ][14]
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### [Sausage casserole with dumplings][16]
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[![Sausage casserole recipe][17] ][16]
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[X][3] Share & bookmark
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Delicious Facebook Google Messenger Reddit Twitter
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Digg Fark LinkedIn Google Buzz StumbleUpon Y! Buzz
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[What are these?][4]
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Share:
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* [ ][3]
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* [ ][5]
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* [ ][6]
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* [Tweet][7]
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* [![][18]][2]
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[1]: http://i.telegraph.co.uk/multimedia/archive/01857/lemon-crusted-
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salm_1857256a.jpg
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[2]: http://www.benecol.co.uk
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[3]: #
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[4]: http://www.telegraph.co.uk/technology/news/4590190/Share-this-article-
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What-are-these.html
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[5]: mailto:?subject=A Telegraph reader thought you would be interested in
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this article&body=Depending on your email program, you may be able to click on
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the link in the email. Alternatively, you may have to open a web browser, such
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as Firefox or Internet Explorer, and copy the link over into the address bar.
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%0A%0Ahttp://www.telegraph.co.uk/sponsored/foodanddrink/healthy-
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cooking/8406744/Everyday-healthy-recipes-with-Benecol-foods-Lemon-crusted-
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salmon.html %0A%0AFor the best content online, visit www.telegraph.co.uk
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[6]: javascript:print()
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[7]: http://twitter.com/share?via=Telegraph
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[8]: http://www.telegraph.co.uk/sponsored/foodanddrink/healthy-cooking/
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[9]: http://www.telegraph.co.uk/sponsored/
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[10]: http://www.telegraph.co.uk/sponsored/foodanddrink/
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[11]: http://i.telegraph.co.uk/multimedia/archive/01827/Le-Creuset-
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saucepa_1827803g.jpg
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[12]: /sponsored/foodanddrink/healthy-cooking/8406744/Everyday-healthy-
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recipes-with-Benecol-foods-Lemon-crusted-salmon.html
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[13]: http://i.telegraph.co.uk/multimedia/archive/01857/lemon-crusted-
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salm_1857257g.jpg
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[14]: /sponsored/foodanddrink/healthy-cooking/8361846/Everyday-healthy-
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recipes-with-Benecol-foods-Creamy-Shallot-and-Parma-Ham-Tagliatelle-
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recipe.html
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[15]:
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http://i.telegraph.co.uk/multimedia/archive/01848/italian_1848046g.jpg
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[16]: /sponsored/foodanddrink/healthy-cooking/8375991/Everyday-healthy-
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recipes-with-Benecol-foods-Sausage-and-lentil-casserole.html
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[17]: http://i.telegraph.co.uk/multimedia/archive/01846/sausage-_-lentil-
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s_1846349g.jpg
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[18]:
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http://i.telegraph.co.uk/multimedia/archive/01244/Benecol_asso_1244379a.gif
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