Barbecue Days Continue

The sunny days and warmer evenings continue and I, for one, am making the most of them with some more barbecue evening meals. I barbecue all sorts of foods from meats, poultry, vegetables and fruits but think some of the best recipes I enjoy involve grilling/broiling fish. This salmon recipe is typical of the dishes we all enjoy as a family during the early summer months.

BARBECUED ALASKA SALMON WITH WILD RICE SALAD

Ingredients

Metric/US

150g/3/4 cup dry long grain and wild rice

50g/1/4 cup dry green Puy lentils

1/2 courgette/zucchini, cut into small cubes

1/2 red pepper/capsicum, cut into small cubes

1 small aubergine/eggplant, cut into small cubes

salt and freshly ground black pepper

Frylight olive oil or other low-fat cooking spray

1 handful of parsley, coarsely chopped

4 tbsp/5 tbsp low-fat French dressing

4 x 100g/1/4 lb Wild Alaskan salmon fillets

1 small handful of fresh tarrgon, coarsely chopped

Method

1.  Preheat the oven to 200 C/400 F/gas mark 6.

2.  Place the rice and the lentils in a pan with double the amount of boiling salted water (about 500 ml/21/4 cups). Cover and bring to the boil. Lower the heat and simmer for 20-25 minutes until the rice is cooked but still has a little bite. Drain well and allow to cool.

3.  Meanwhile, place the courgette/zucchini, red pepper/capsicum and aubergine/eggplant on a baking tray. Season well and spray liberally with the Frylight or other cooking spray. Cook in the oven for 25-30 minutes until tender and roasted.

4.  Add the cooked roasted vegetables, parsley and dressing to the cooled rice mixture and toss well to mix.

5.  Meanwhile, prepare the salmon by spritzing lightly with Frylight or other low-fat spray and sprinkle with the tarragon. Barbecue over medium-hot coals, skin-side down first, for 3 minutes on each side.

6.  Serve the salmon with the rice salad.

SERVES 4

WLS PORTION: 1/2

CALORIES:  321

PROTEIN:  28.7g

CARBOHYDRATES: 37.6g

FAT: 6.3g

Image courtesy of Alaska Seafood Marketing Institute