Summer Salmon and Asparagus

Fresh young vegetables and succulent salmon make this casserole highly nutritious, and it is also quick to prepare. Choose tiny leeks, tender asparagus and sugar-snap peas, all of which add visual appeal to the dish. Serve boiled new potatoes with the summer salmon and asparagus for a complete meal.

Ingredients 4 skinless salmon fillets, about 5 ounces each
200 g baby leeks
250 g tender asparagus spears
150 g sugar-snap peas
4 tablespoons dry white wine
200 mL fish or vegetable stock, preferably fresh stock
2 tablespoons butter, diced
Salt and fresh-ground black pepper
1 tablespoon snipped fresh chives

Directions

Run your fingertips over each salmon fillet to check for stray bones, pulling out any that remain between the flakes of fish. Arrange the leeks in a single layer in the bottom of a large, shallow flameproof casserole. Lay the pieces of salmon on top. Surround the fish with the asparagus and sugar-snap peas. Pour in the wine and stock, and dot the butter over the fish. Season with salt and pepper to taste.
Bring to a boil, then cover the casserole with a tight-fitting lid and reduce the heat so the liquid simmers gently. Simmer the fish and vegetables until the salmon is pale pink all the way through and the vegetables are fork-tender, 12 to 14 minutes. Sprinkle the chives over the salmon and asparagus.

Some More Ideas for Summer Salmon and Asparagus

Mackerel fillets can be casseroled the same way. Season the mackerel fillets and fold them loosely in half, with the skin outside. Use baby carrots, or large carrots cut into short, thick sticks, instead of the asparagus, and hard cider instead of the wine. Add 2 sprigs fresh rosemary to the vegetables before arranging the mackerel on top and pouring in the cider and stock.
For a quick Oriental Fish Casserole, use cod or halibut fillet instead of salmon, 4 scallions instead of the leeks, and 4 cups whole white mushrooms instead of the asparagus. Arrange the vegetables and fish as in the main recipe, adding 4 tablespoons Chinese rice wine or dry sherry with the stock instead of the white wine. Omit the butter and sprinkle 1 tablespoon soy sauce, 1 tablespoon grated ginger, and 1 tablespoon sesame oil over the fish. Garnish with chopped fresh cilantro instead of chives and serve with plain boiled rice.

Plus Points

Asparagus contains asparagine, a phytochemical that acts as a diuretic. The ancient Greeks used the plant to treat kidney problems. Today, modern-day naturopaths recommend eating asparagus to relieve bloating associated with premenstrual syndrome (PMS).
Salmon is a rich source of omega-3 fatty acids, a type of polyunsaturated fat thought to help protect against coronary heart disease and strokes by making blood less “sticky” and therefore less likely to clot. A diet rich in omega-3 fatty acids might also help prevent and treat arthritis.

Preparation time: 10 minutes
Cooking time: about 20 minutes
Serves 4

Nutritional information PER SERVING
cals 360
protein 33 g
fat 22 g (of which saturated fat 7 g)
carbohydrate 4 g (of which sugars 4 g)
fibre 2.5 g

Low Calorie Cookbook, Reader's Digest

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