Salmon noodle wraps

Just the thing for dinner à deux – fresh, light flavours and a gorgeous aroma

PREP: 15 MINSCOOK: 15 MINS

Nutrition: per serving

• kcal735
 
• fat48g
 
• saturates23g
 
• carbs44g
 
• sugars1g
 
• fibre1g
 
• protein35g
 
• salt0.48g

Ingredients

• 100g rice noodle
• 2-3 spring onion
  
  , sliced
• 50g fresh or frozen petits pois
• 85g Chilli, coriander & lime butter
  
   (See 'Goes well with' below for the recipe)
• 2 x 150g salmon fillets

Method

1. Heat oven to 200C/fan 180C/gas 6. Put the noodles in a bowl and pour over enough boiling water to just cover them. Leave for 2 mins, until they are bendable, but not too soft, then drain well. Return to the bowl with the spring onions, petit pois, salt and pepper and a third of the butter. Mix well until the butter has melted.
2. Pile the noodles and vegetables onto two large squares of baking parchment, then sit the salmon on top. Slice the remaining butter and arrange over the top of the salmon. Bring the ends of the paper over the fish, fold them together to seal, then tuck the ends of the paper underneath so there are no gaps. Put the parcels on a baking sheet and bake for 15-20 mins. Transfer to dinner plates and serve without delay.

Noodle bowl salad

Fresh and healthy salad for picnic fare
COOK: 15 MINS - 20 MINS

Nutrition: per serving

• kcal476
 
• fat14g
 
• saturates3g
 
• carbs66g
 
• sugars6g
 
• fibre2g
 
• protein25g
 
• salt6.02g

Ingredients

• ½ x 250g pack medium rice noodles
• 200g sugar snap peas, sliced lengthways
• 2 tsp sesame oil
• 4 spring onion
  
  , thinly sliced diagonally
• pack coriander, roughly torn
• 150g pack hot smoked flaked salmon
  
• pretzel or bread roll, to serve

For the dressing

• 3 tbsp soy sauce
  
• 1 tbsp clear honey
  
• 1 tbsp lemon juice
• 1 tbsp groundnut or sunflower oil
  
• 1 plump garlic clove, finely grated
• knob root ginger, coarsely grated

Method

1. Drop the noodles into a large bowl, then pour over enough boiling water to cover. Tip in the sliced sugar snaps and leave for 4 minutes. Drain in a colander, put under cold running water to cool off, then drain again. Tip into a bowl and toss in the sesame oil.
2. Mix the dressing ingredients. Pile spring onions, coriander and salmon onto the noodles, pour over the dressing and toss everything together. Serve with a pretzel or bread roll.

Prawn spring roll wraps

These healthy bites make a great light lunch or snack with a little bowl of sweet chilli sauce
PREP: 10 MINSCOOK: 20 MINS

• Can be frozen uncooked

• • Nutrition: per serving

    • kcal241
     
    • fat5g
     
    • saturates1g
     
    • carbs39g
     
    • sugars8g
     
    • fibre0g
     
    • protein14g
     
    • salt1.29g

Ingredients

• 1 bundle dried thread rice noodles (about 60g)
• 1 tbsp sunflower oil
  
• 300g pack fresh stir-fry vegetable - go for a leafy mix
• half finger-length fresh root ginger
  
  , grated
• small bunch coriander, stalks finely sliced, leaves roughly chopped
• 200g raw peeled prawn
  
  , halved
• 2 tbsp sweet chilli sauce, plus extra to serve
• 8 small sheets filo pastry
• 1 tbsp sesame seeds (optional)

Method

1. Heat oven to 220C/fan 200C/gas 7. Cook the noodles according to pack instructions. Heat 1 tsp oil in a large wok or non-stick frying pan. Stir-fry the vegetables, ginger and coriander stalks for 3-4 mins until almost cooked, but still with a little crunch. Throw in the prawns for 1 min until pink, then stir in the sweet chilli sauce, coriander leaves and noodles, then remove from the heat.
2. Brush 4 sheets of filo with a little of the oil, then cover with the remaining sheets. Pile a quarter of the prawn mixture along the narrow edge of each sheet, fold over the edges, then roll up to give you 4 large spring rolls. These can now be frozen for up to 1 month; defrost thoroughly before cooking as below. Brush with the remaining oil, sprinkle with sesame seeds if using, then bake on a baking sheet, seam-side down, for 15 mins until golden and crisp. Serve with a green salad, and a good dollop of extra chilli sauce on the side.

Salmon noodle soup

This wholesome noodle soup is low fat, heart healthy and packed full of tasty ingredients

PREP: 15 MINSCOOK: 20 MINS

• Healthy

Nutrition: per serving

• kcal265
 
• fat10g
 
• saturates2g
 
• carbs27g
 
• sugars4g
 
• fibre1g
 
• protein19g
 
• salt0.83g

Ingredients

• 1l low-salt chicken stock
• 2 tsp Thai red curry paste
• 100g flat rice noodle
• 150g pack shiitake mushroom, sliced
• 125g pack baby corn, sliced
• 2 skinless salmon fillets, sliced
• juice 2 limes
  
• 1 tbsp reduced-salt soy sauce
  
• pinch brown sugar
• small bunch coriander, chopped

Method

1. Pour the stock into a large pan, bring to the boil, then stir in the curry paste. Add the noodles and cook for 8 mins. Tip in the mushrooms and corn and cook for 2 mins more.
2. Add the salmon to the pan and cook for 3 mins or until cooked through. Remove from the heat and stir in the lime juice, soy sauce and a pinch of sugar. Ladle into 4 bowls and sprinkle over the coriander just before you serve.