Seafood with watercress dressing
Recipe by:
Azmina Govindji
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Easy
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Ready in:
1 hour 5 mins
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Prep:
45 mins
Cook:
20 mins
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Serves:
4
Scallops and strips of salmon fillet are briefly poached in a little wine and stock, then lifted onto a colourful crunchy salad. The poaching liquid provides the base for a creamy dressing. Serve with crusty bread.
Recipe provided by:
Reader's Digest
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DIABETES Cookbook
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| 300 g (10½ oz) piece of skinless salmon fillet, cut into 4 strips |
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| 200 g (7 oz) small scallops without coral |
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| 3 tbsp dry white wine |
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| 200 ml (7 fl oz) fish stock |
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| thin slice of fresh root ginger (there is no need to peel it) |
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| 225 g (8 oz) sugarsnap peas |
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| 140 g (5 oz) radishes |
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| 150 g (5½ oz) mixed salad leaves, including baby spinach, watercress, and cos and Oak Leaf lettuces |
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| Watercress dressing |
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| 85 g (3 oz) watercress |
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| 1 shallot, chopped |
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| thin strip of lemon zest |
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| 2 tbsp snipped fresh chives |
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| 1 tsp lemon juice |
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| 2 tbsp half-fat crème fraîche |
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| salt and pepper |
Preparation method
1.
Put the strips of salmon into a non-aluminium saucepan or sauté pan with a well-fitting lid. Arrange the scallops on top of the salmon. Pour over the wine and fish stock, and add the slice of ginger. Bring to the boil over a moderate heat, then lower the heat until the liquid is simmering gently. Cover and poach for 5–8 minutes or until the salmon and scallops are cooked and feel just firm to the touch.
2.
While the seafood is cooking, drop the sugarsnap peas into a pan of boiling water and cook for 3–4 minutes or until just tender but still crunchy. Drain, then refresh under cold running water. Set aside.
3.
To make radish flowers, cut 5 slits round each radish, cutting down from the top almost to the base. Put the flowers into a bowl of iced water and leave until the ‘petals’ open slightly. Alternatively, simply slice the radishes.
4.
Put the mixed leaves into a salad bowl. Add the sugarsnap peas and the drained radishes and mix well.
5.
With a draining spoon, lift the seafood out of the pan onto a plate. Reserve the poaching liquid. Cut each strip of salmon in half, or flake into large chunks. Arrange the salmon and scallops on top of the salad.
6.
To make the dressing, remove the tough stalks from the watercress and reserve. Drop the leaves into a pan of boiling water and bring back to the boil. Immediately drain and refresh under cold running water. Squeeze out excess water, then chop finely.
7.
Put the reserved watercress stalks in a pan with the shallot, lemon zest and 120 ml (4 fl oz) of the poaching liquid. Half cover the pan and simmer for 5 minutes. Strain, discarding the zest and vegetables. Stir in the watercress, chives, lemon juice and crème fraîche, and season to taste. Spoon over the warm dressing and serve.
Copyright
Copyright by The Readers Digest Association, Inc. 2004
Plus points
Scallops are an excellent source of selenium, a powerful antioxidant that protects the body against disease, and of vitamin B12. They also provide useful amounts of phosphorus and potassium. * Watercress is a positive powerhouse of disease-fighting nutrients. It contains phytochemicals that help to protect against cancer and help to neutralise the damaging effects of smoking. It is also an excellent source of vitamin C and beta-carotene.
Each serving provides
Excellent source of niacin, selenium, vitamin A, vitamin B1, vitamin B6, vitamin B12, vitamin C, vitamin E. Good source of folate, potassium, vitamin B2, zinc. Useful source of calcium, iron.