Beetroot and dill pilaf with hot-smoked trout recipe

A vibrant dish packed with the best of British produce. These fresh ingredients will brighten up any plate and take only five minutes to prepare.
tried and tested
Beetroot and dill pilaf with hot-smoked trout

Ingredients

    4 small fresh beetroot, trimmed but not peeled
    1 tsp caraway seeds
    300g long grain rice
    250g hot-smoked trout
    2 tbsp soured cream, plus extra for serving
    Small bunch of fresh dill, torn

Method

    1. Preheat the oven to 200°C/fan180°C/gas 6. Wrap each beetroot in foil and roast for 30 minutes until tender. Unwrap and, when cool enough to handle, peel (wearing clean rubber gloves), then grate 2 and cut the other 2 into wedges.
    2. Put a saucepan over a medium heat and toast the caraway seeds for 30 seconds, then remove from the pan and set aside. Pour a kettle of boiling water into the hot pan, season with salt and add the rice. Stir the rice once and cook for 10 minutes or until tender. Meanwhile, break the trout into large flakes.
    3. Drain the rice well, then return it to the pan with the grated beetroot, toasted caraway seeds, soured cream and most of the dill. Mix well, then spoon into a bowl and gently fold in the sliced beetroot, trout and the remaining dill. Serve with a rocket salad, if you like, and an extra dollop of soured cream.

Nutritional info

Per serving: 391kcals, 5.9g fat (2.2g saturated), 20.3g protein, 59.7g carbs (3.8g sugars), 1.5g salt, 1.4g fibre

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Salmon and ginger fishcakes with sweet-and-sour salad recipe

Salmon and ginger bring out the best in each other in this easy Thai recipe for fishcakes. There's also a gorgeous salad and the whole plate is super-healthy. Need any more incentive?
tried and tested
Salmon and ginger fishcakes with sweet-and-sour salad

Ingredients

    500g skinned salmon fillet
    4cm piece fresh ginger, very finely chopped
    4 spring onions, finely chopped
    1 tsp sunflower oil

For the salad

    1 medium-hot red chilli, deseeded and finely chopped
    2 tsp caster sugar
    1 tsp Thai fish sauce
    1 tbsp lime juice
    1 tbsp rice vinegar
    1/2 cucumber
    1 small yellow pepper, deseeded and cut into long, thin strips
    1 small carrot, cut into thin strips
    12 cherry tomatoes, halved
    Bunch of fresh coriander, leaves picked

Method

    1. Put the chilli, sugar, fish sauce, lime juice and vinegar into a screw-top jar and shake well. Set aside. Halve the cucumber, then slice each piece into long, thin strips. Toss the cucumber, pepper, carrot and tomatoes together in a bowl.
    2. Chop the salmon until you have a coarse, mince-like mixture. Put into another bowl with the ginger and onions. Season. Mix together and divide into 8. Using slightly wet hands, shape into 8 fishcakes.
    3. Heat the oil in a large, non-stick frying pan over a medium heat. Cook the fishcakes for 1½ minutes each side, until lightly golden and cooked.
    4. Toss the dressing and coriander leaves through the salad. Divide between 4 plates and top each with 2 fishcakes.

Nutritional info

Per serving: 281kcals, 14.9g fat (2.6g saturated), 26.8g protein, 9.9g carbs, 8.8g sugar, 0.4g salt

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