THANKYOU, CONGRATULATIONS AND BBQ TONIGHT

A very big thankyou to all of you for your messages on the launch of the site. See some extracts in my blog.

Congratulations too to Jackie Cobell who swam the Channel for a staggering 28 hours and 44 minutes on Saturday and Sunday of last week. She swam a total of 65 miles (the shortest crossing is 21 miles). A gastric bypass patient she now goes into the record books as the ‘Slowest Channel Swimmer’. I, for one, salute you Jackie!

I have relied quite heavily on stashed away meals from the freezer this week so I have decided tonight that it’s time to cook from fresh. The weather is already improving for the weekend so I am going to barbecue tonight. I already have my salmon prepared in the refrigerator, coated in tarragon and seasoning ready to pop on the barbecue later tonight. I have made this delicious dish before and here it is for those who also fancy cooking alfresco over the next few days.

BARBECUED WILD ALASKA SALMON WITH A LENTIL AND WILD RICE SALAD

Serves 4

WLS portion: 1/2

150g wild rice, washed

50g Puy lentils, washed

1/2 courgette, cut into small cubes

1/2 red pepper, cut into small cubes

1 small aubergine, cut into small cubes

Fry Light spray

1 handful parsley, coarsely chopped

4 x 125g wild Alaska salmon fillets

small handful of tarragon, coarsely chopped

salt and freshly ground black pepper

4 tbsp fat-free French dressing

1 clove garlic, crushed (optional)

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

2.  Place the rice and lentils in a pan with double the amount of boiling, salted water. Cover, bring to the boil, reduce the heat to a simmer and cook for 20-25 minutes or until the rice is just cooked. Drain well and allow to cool.

3.  Meanwhile, place the courgette, red pepper and aubergine on a baking tray and spray with Fry Light. Roast in the oven for 25-30 minutes. Remove, leave to cool then mix with the rice. Refrigerate until needed.

4.  Meanwhile, prepare the salmon by spraying lightly with FryLight then roll in the chopped tarragon. Season with salt and pepper and chill until ready to cook.

5.  Barbecue the salmon over medium-hot coals, skin-side down first, for 3 minutes each side.

6.  Remove the rice from the refrigerator, stir in the chopped parsley and dressing, mixing well.

7.  Serve the salmon with the wild rice and lentil salad.

Calories: 355

Protein: 34.5g

Carbohydrate: 38.2g

Fat: 7.1g

Image courtesy of Alaska Seafood