Sunday lunch for those with high cholesterol
If you have high cholesterol, there’s no need to miss out on a Sunday roast with all the trimmings. This version is healthy, and tasty too.
Salmon is high in ‘good’ omega 3 fats, as opposed to the saturated fats found in most meats, while watercress is rich in vitamins A and K. The creamy sauce is made with yoghurt, rather than cream, which also helps keep the sat fat content down.
Serve with the bean mash and roasted tomatoes for a filling and satisfying Sunday lunch.
For the salmon and tomatoes:
- 2 salmon steaks
- 1 tsp oil
- 2 slices of lemon
- 2 stalks of cherry vine tomatoes
For the bean mash:
- 1 clove garlic, peeled and finely chopped
- 1 x 400g can white beans such as cannellini
- Zest of ½ lemon
- Drizzle of olive oil
- Salt and pepper to taste
For the watercress sauce:
- ½ tsp olive oil
- 1 shallot (or ½ small onion), diced
- 1 tsp cornflour
- 75ml semi-skimmed milk
- 50g watercress
- 1 tsp lemon juice
- 2 tbsp low-fat natural yoghurt at room temperature
- Rub the salmon with the oil, season with salt and pepper. Place skin-side down on a foil lined baking tray with a slice of lemon on top of each steak.
- Place the tomatoes in an ovenproof dish, prick each one with the end of a knife or skewer. Season with salt, pepper and a drizzle of oil. Roast with the salmon at 200°C fan/gas mark 6 for 12-15 minutes.
- For the bean mash, sauté the chopped garlic in the oil until fragrant. Drain the beans, reserving some of the water, then rinse. Add the beans and lemon zest to the garlic. Drizzle in a little of the bean water.
- Mash the beans to your desired consistency as they heat, adding a little more of the bean water if needed.
- For the watercress sauce, heat the oil in a small frying pan. Fry the onion until translucent. Measure the cornflour into a small bowl, add 2 tsp milk and mix to a smooth paste.
- Finely chop the watercress, or blitz in a food processor, reserving a few sprigs, and fry briefly. Add the milk and cornflour paste. Slowly add the rest of the milk. Season to taste, and add the lemon juice.
- Measure the yoghurt into a small bowl, add 2 tsp of the hot watercress sauce and mix well – adding a little of the warm sauce to the yogurt will help to stop it splitting. Then add 2 tbsp of the watercress sauce and mix well.
- Transfer the yogurt and watercress mixture back to the frying pan, turn off the heat, and stir all together.
- Spoon the bean mash and tomatoes onto a plate, and serve with the watercress sauce poured over the salmon and a sprig of the reserved watercress.
I have a cholesterol reading as follows:Cholesterol - 8.1 mmol/LTriglycerides - 0.4 mmol/LHDL - 3.2 mmol/LLDL - 4.7 mmol/LFrom all that I've read these levels are quite...lesley0865
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