Fat loss recipe

Feature Amanda Khouv Feb 13, 2013

Load up on this low-GI dinner to keep your weight in check

Need healthy, tasty meal ideas? Try this simple, yummy fish dinner from the GI High-Energy Cookbook by Rachael Anne Hill, published by Ryland Peters & Small.

Pan-fried salmon with cannellini bean puree

Prep time: 10-12 mins

Serves: 4


75g rocket leaves

100g baby spinach leaves, lightly rinsed

50g watercress

16 cherry tomatoes, halved

4 salmon fillets (200g each), boned

1tbsp olive oil

4 cloves garlic, halved

Balsamic vinegar, for drizzling

Sea salt and freshly ground black pepper

For the cannellini bean purée

400g tinned cannellini beans, drained and rinsed

1 garlic clove, crushed

1½tbsp freshly squeezed lemon juice

2tbsp chopped fresh thyme

2tsp olive oil


1. Reserve a few rocket leaves for serving then put the remaining rocket, spinach and watercress in a salad bowl. Add the cherry tomatoes and set aside.

2. To make the cannellini bean purée: Put the ingredients in a food processor or blender with 2 tablespoons of water. Season with salt and pepper to taste, then process to a smooth purée, adding more water if necessary. Transfer to a saucepan and heat gently for about 5 minutes, stirring, until piping hot. Let stand for 1 minute before serving.

3. Meanwhile, to cook the salmon fillets, heat the oil in a non-stick frying pan. Add the garlic and fry gently for 1 minute. Add the salmon and cook for 5-8 minutes, turning once halfway through.

4. Drizzle the salad with a little balsamic vinegar, season to taste and toss well. Put a spoonful of cannellini bean purée on each of 4 warmed serving plates. Put the reserved rocket leaves on top, followed by the salmon. Drizzle with a little extra-virgin olive oil and serve immediately with the salad.

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