This has always been the time of year when I make the most of those wonderful Mediterranean vegetables like courgettes, aubergines, tomatoes and peppers. This year there seems to have been a bumper harvest and the shops are full of terrific bargains. I thought I would therefore make a ratatouille style sauce to go with some salmon fillets but you could just as easily serve this weight-loss friendly sauce with other fish, grilled chicken, chops or vegetarian style with a dusting of cheese.
SALMON WITH CHUNKY RATATOUILLE SAUCE
4 x 150g/5 oz skinless wild Alaska salmon fillets
finely grated zest and juice of 1 lemon
2 tbsp chopped fresh herbs (parsley, chives or thyme)
low-fat olive oil spray or mist
2 red onions, chopped
2 cloves garlic, crushed
1 medium aubergine/egg plant, cut into chunks
2 courgettes/zucchini, sliced
2 tbsp tomato paste
12 cherry tomatoes, halved
100 ml/generous 1/2 cup vegetable stock/bouillon
salt and freshly ground black pepper
1. Put the salmon in a shallow dish, add the lemon zest, lemon juice and herbs. Turn to coat and leave to marinate while making the ratatouille sauce.
2. Heat a large pan and spritz with low-fat spray or mist . Add the onions and garlic, stir to coat, cover and turn the heat to low. Cook for 5-6 minutes.
3. Add the aubergine/egg plant, courgettes/zucchini, tomato paste, cherry tomatoes and stock/bouillon. Cook, over a low heat, for about 15 minutes, stirring occasionally, until the vegetables are tender. Season to taste.
4. Meanwhile, preheat the grill/broiler and cook the salmon fillets for 6-8 minutes, basting occasionally with the herby lemon mixture, until the flesh is tender and flakes easily. Serve the salmon with the ratatouille mixture.
WLS PORTION: 1/2
Image courtesy of Alaska Seafood Marketing Institute