Low GI & Omega 3 Rich Recipes

Recipes for healthy, slower-carb eating. Eat till you're full, feel satisfied and lose weight at the same time!

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Crispy skin salmon with steamed greens and boiled new potatoes

July 20th, 2009

crispy-skin-salmon-with-vegies

Simple, tasty, and easy to prepare. Salmon, being one of the oily fishes is a good source of Omega 3. Boiled potatoes have a lower GI than baked, and are also quicker and easier to cook. According to the GI website list, unpeeled boiled new potatoes have a GI of 78 (medium GI). Nicola variety potatoes have an even lower GI of 58 when boiled. This is probably because they are a waxy variety which remains firmer when cooked. If the small serve of potato is not enough for your appetite, serve with 1-2 slices of multigrain sourdough bread, topped with a spread of avocado and a squeeze of lemon.

Serves: allow for 1 salmon tail and 2-3 potatoes per serve, and a bunch of bok choy between two.

Preparation time: 5 minutes

Cooking time: 15 minutes

Ingredients:

  • 1 salmon tail per person – you can use any type of salmon fillet but the tails usually have no bones
  • 3-4 tablespoons rye flour
  • 2-3 potatoes each – use the smallest new or nicola potatoes you can find
  • 1 bunch of bok choy for every 2 serves, or if you prefer, baby spinach leaves
  • 1 tablespoon olive oil
  • 4-5 tablespoons white wine
  • 1 lemon

Method

  • Spread the flour out on a small plate and add 1/2 teaspoon salt.
  • Coat the skin side of the fish lightly with flour (dip it in and whatever sticks is enough)
  • Put the potatoes into a saucepan of cold water with 1 tablespoon of salt added
  • Bring to the boil and cook for 10-15 minutes (till soft)
  • While the potato is cooking, heat a heavy based fry pan on high heat
  • When it is hot, add 1 tablespoon of oil, and the fish, skin side down
  • Sear for 3-4 minutes, if it starts to stick, you can deglaze with a small amount of white wine, or water (about a tablespoon)
  • Turn the fish, lower the heat to moderate, add 3-4 tablespoons of white wine
  • Spread the chopped bok choy (or baby spinach leaves if you prefer these) around the sides of the fish and over it in the pan
  • cover the pan with a lid and cook for a further 3-4 minutes.
  • Serve with a wedge of lemon and salt and pepper to taste
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