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Food on the run
Creamy salmon with chunky ratatouille and wholegrain rice
  • Food for Fuel
    Fibre is our friend! The NHS wants us to eat at least 18g of fibre a day so this dish is great for that target. There are two different types of fibre - soluble and insoluble. Each type of fibre helps your body in different ways. Soluble fibre may help reduce the amount of cholesterol in your blood. Soluble fibre is what you need when you are constipated. Insoluble fibre cannot be digested but it helps other foods move through your bowels more easily. Eating foods that are high in fibre help you to feel fuller for longer.
  • Shopping List
    Shopping list for 4 300g cooked wholegrain rice 1 aubergines 3 garlic cloves 1 tbsp of olive oil 3 peppers 2 small courgettes 340g tomato passata 150ml of vegetable stock basil leaves 65g garlic cream cheese 50g low fat cream cheese 20g breadcrumbs 4 salmon fillets basil
  • Method
     1.Cut the aubergines into chunks and fry in the oil for 5 mins until starting to soften and brown. Add the chopped garlic and stir for a minute. 2. Add the chopped peppers, courgettes, stock and some basil. Cook this mixture for about 20 mins until the veg is just tender. Put the ratatouile in one large dish or separate dishes. 3.For the salmon, mix the cheeses together. spread the fillets with the cheese mixture and then dip into the breadcrumbs. 4.Put each fillet on top of the ratatouille. 5. Bake the dish for 55 mins at 200C/180C fan. 6. Serve with 70g cooked wholegrain rice
Calories 528, protein 40.3g, Carbohydrates 33.1g Sugar 13.0g, Fat 25.6g Saturated Fat 5.2g, Fibre 8.2g Salt 0.8g A food diary to help you monitor what you eat and do. Go to my food diary
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