Salmon, Broad Bean and Asparagus Fusilli
Broad beans are high in protein and heart-protective fibre. They are combined here with the omega-3 fats in the salmon for a dish that promotes a good blood supply for the brain.
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- 12 oz wholemeal fusilli
- 6 asparagus spears trimmed and cut into short lengths
- 10 oz broad beans peeled
- 14 oz salmon fillets boneless and skineless
- 3 tsp lemon zest
- 1 tbsp lemon juice
- 1 tbsp extra virgin olive oil
- 1/3 cup fresh parsley chopped
- ground black pepper
- Cook the fusilli in a large saucepan of boiling water according to the packet instructions, until al dente, adding the asparagus and broad beans for the last 2 minutes of cooking. Drain the pasta and vegetables, then return them to the pan.
- Meanwhile, half-fill a deep frying pan with water and bring to a simmer. Add the salmon and return to a simmer. Cover and gently poach for 10 minutes, until the salmon is just cooking through. Use a slotted spoon to transfer it to a plate. Allow the salmon to cool slightly, then use a fork to break it into large flakes.
- Stir the lemon zest, lemon juice, olive oil through the pasta and vegetables. Toss to combine. Add the salmon and parsley, season with freshly ground black pepper and toss to combine.
If you are using fresh broad beans, you’ll need about 1 lb broad bean pods. You can also use frozen broad beans – thaw them before using.
To peel broad beans, make a small slit at one end with your thumbnail and slip the bean from the skin. Smaller beans may not need to be peeled.
Each serving provides 2112 kJ, 505 kcal, 36g protein, 16g fat (2g saturated fat), 55g carbohydrate (1g sugars), 14g fibre and 72mg sodium.