Bariatrics Make the Most of a Bumper Harvest!

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

Ingredients

METRIC/US

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

 

METHOD

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.

 

SERVES 4

WLS PORTION: 1/2

CALORIES:  280

PROTEIN:  37g

CARBOHYDRATE:  15g

FAT:  8.1g

 

Image courtesy of Alaska Seafood Marketing Institute