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Digital Subscriptions > Healthy Food Guide > Make it Healthy Issue 14: Gluten Free Recipes & Tips > FISH

FISH

We’ve made netting your recommended weekly intake of fish (two portions, one of them oil-rich) a whole lot easier with this selection of imaginative recipes

PEPPER & SESAME CRUSTED SALMON WITH FETA SALAD

PREP15 minCOOK10 minSERVES4

✔GLUTEN FREE

2tbsp sesame seeds

1–2tsp ground black pepper

4 x 125g skinless and boneless salmon fillets

Cooking oil spray

350g green beans, trimmed

225g frozen peas

1 small red onion, finely sliced

½ x 25g bunch fresh mint, leaves torn

50g reduced-fat feta, crumbled

Lemon wedges, to serve

1 Combine the sesame seeds and ground black pepper on a sheet of baking paper, then press the salmon fillets into them to coat all over.

2 Spray a large non-stick frying pan with oil and set over a high heat. Add the salmon and cook on each side for 2–3 min until golden and just cooked through. Remove from the heat and cover to keep warm.

3 Bring a pan of water to the boil, then add the beans and cook for 1 min. Add the peas, then turn off the heat but leave for 1 min to heat through. Drain, refresh under cold running water, then drain again.

4 Combine the beans and peas with the onion, mint and feta in a large bowl. Divide the salad among 4 serving plates, then top each with a salmon fillet. Serve with lemon wedges on the side.

NOW TRY THESE

GINGER & LEMON

Stir the zest of 1 lemon and 2tsp grated fresh ginger into the sesame seeds and black pepper to coat the salmon.

NOODLE SALAD

Make a heartier version by tossing the salad with 150g freshly cooked wheat-free soba noodles.

ITALIAN BAKED WHITE FISH

PREP10 MINCOOK35 MINSERVES4

✔GLUTEN FREE ✔ DAIRY FREE

1tbsp olive oil

1 onion, diced

3 garlic cloves, thinly sliced

1 long red chilli, sliced

½ bunch fresh basil, stems finely sliced, leaves picked to garnish

1tsp fennel seeds (optional)

125ml dry white wine

400g can chopped tomatoes

16 kalamata olives, halved and pitted

4 x 170g firm skinless white fish fillets, such as halibut, turbot or monkfish

1 Heat the oven to 190°C/fan 170°C/ gas 5. Heat the oil in a medium heavy-based saucepan over a medium-high heat. Add the onion, garlic, chilli, basil stems and fennel seeds (if using). Stir for 3–4 min until the onion softens.

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About Healthy Food Guide

Find new ways to enjoy eating gluten free with the latest Make it Healthy Gluten Free Recipe Collection. Our guide features 100 easy and healthy recipes using everyday ingredients, plus our experts give practical tips on cutting out gluten and the ingredients to watch out for. It’s the essential companion if you’ve been diagnosed with coeliac disease, find gluten aggravates your IBS or have a gluten sensitivity.
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