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Grilled swordfish salad with beet-carrot slaw

• Consumereports editorial team

This grilled swordfish salad is packed full of omega-3, vitamin C and iron.

Ingredients

• 1 lemon, sliced

• 570g swordfish, skinned

• 3/4 tsp salt, divided

• 6 sprigs fresh tarragon plus 2 tablespoons finely chopped, divided

• 5 tbsp extra-virgin olive oil

• ¼ cup lemon juice

• 1 tsp whole-grain mustard

• ¼ tsp freshly ground pepper

• 2 heads butterhead lettuce, torn

• 1 large beet, preferably golden 
or Chioggia, shredded

• 1 large carrot, shredded

• Cooking spray

Method

Preheat grill to medium.

Measure a piece of foil large enough to hold the fish and lightly coat it with cooking spray. Place a layer of lemon slices on the foil and lay fish on the lemon slices. Sprinkle with quarter teaspoon salt and top with tarragon sprigs.

Grill the fish on the foil (without turning) until it flakes easily, 12 to 20 minutes, depending on the thickness. Meanwhile, whisk oil, lemon juice, chopped tarragon, mustard, pepper and the remaining half teaspoon salt in a bowl.

Toss lettuce with about quarter cup of the dressing in a large bowl; divide among four plates. Add beet and carrot to the bowl; toss with two tablespoons of the dressing.

Divide the fish and slaw among the plates (discard the tarragon sprigs and lemon slices). Drizzle with the remaining dressing.

Nutritional info: Energy: 1090kJ; Protein: 30g; Carbs: 10g; Total fat:  20g; Fibre: 4g; Sodium:  595mg; GI:  Low

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Tuna steaks with orange & watercress salad

• Consumereports editorial team

Looking for healthy lunch ideas? Try this fresh, healthy salad recipe.

Ingredients (serves 4)

• 3 medium oranges

• 1 tbsp olive oil

• 1 tbsp rice vinegar

• 1 tsp minced crystallised ginger

• or fresh ginger

• ½ tsp ground coriander

• ½ tsp aniseed, chopped

• or crushed, divided

• ½ tsp kosher salt, divided

• Pinch of cayenne pepper

• 450–570g tuna steaks (about 2.5 cm thick), cut into 4 portions

• ¼ tsp freshly ground pepper

• 1 cup loosely packed tiny watercress sprigs or leaves (2–2.5 cm long)

Method

Peel oranges with a sharp knife, removing all peel and white pith. Working over a medium bowl, cut the segments from the surrounding membranes and let them drop into the bowl. Squeeze the peels and membranes over the bowl to extract all the juice before discarding them. Gently stir in oil, vinegar, ginger, coriander, quarter teaspoon aniseed, quarter teaspoon salt and cayenne. Set aside.

Position oven rack 13–15 cm from the broiler; preheat to high. Cover a broiler pan with foil. Season tuna with the remaining quarter teaspoon each aniseed, salt and pepper. Place on the prepared pan. Broil for about two minutes per side for medium-rare, four minutes per side for medium or to desired doneness.

Stir watercress into the orange mixture. Slice the tuna, divide among four plates and top with equal portions of the salad. Serve immediately.

Nutritional info: Energy: 550kJ; Protein: 29g; Carbs: 35g; Fat:  3g; Fibre: 15g; Salt: 195mg; GI: Low

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Supercharged breakfast bars with FSA

• Consumereports editorial team

Lacking energy? These healthy breakfast bars will pep you up in no time.

Ingredients (makes 8)
➜    Unsalted butter, for greasing
➜    125g almond meal
➜    Pinch of Celtic sea salt
➜    1/4 tsp bicarbonate of soda (baking soda)
➜    60ml coconut oil
➜    60ml rice malt syrup, or sweetener of your choice
➜    1 tsp alcohol-free vanilla extract
➜    40g cashews, crushed
➜    160g combined flaxseeds, sunflower seeds and slivered almonds
➜    40g dried cranberries (optional)

Method
➜    Preheat the oven to 175°C. Grease a 20 x 20 x 5 cm square ovenproof tin.
➜     Mix the almond meal, salt and bicarbonate of soda together in a bowl.
➜     In a separate bowl, combine the coconut oil, rice malt syrup and vanilla. Add the almond meal mixture, and mix in the nuts, seeds and cranberries, if using.
➜     Wet your hands and then transfer the mixture to the tin, using your hands to press down firmly on the mixture.
➜     Transfer to the oven and bake for 15 to 20 minutes.
➜     Remove from the oven, transfer to a wire rack and cool before dividing into eight bars and serving.
➜     These will keep in an airtight container for seven to 10 days.

 

These can easily be popped into a container for a mid-morning energy hit, plus they’re bursting with skin-saving omega 3s.

Recipes and images from Supercharged Food: Eat Yourself Beautiful by Lee Holmes, published by Murdoch Books, RRP $35.00.

kJ 1346 | Fat 27g | Carb 17.3g | Protein 7.7g

NEXT: Healthy chocolate balls>>

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Grapefruit smoothie

• Consumereports editorial team

Grapefruit has a high concentration of lycopene, a phytochemical that reduces the effects of free radicals.

It will naturally boost your immune system, flush toxins, feed vital organs and cleanse you from the inside out.

Ingredients (serves 1)
*    1 grapefruit, peeled and quartered
*    4 strawberries, hulled and sliced
*    2 avocados, peeled, pitted and flesh cut into chunks
*    1 handful of parsley
*    1 handful of mint
*    4 ice cubes
*    250ml coconut water

Method

Put all the ingredients into a blender and blend until smooth. For a thinner juice, add more coconut water.

kJ  2421 | Fat 47.9g | Carb 25.6g | Protein 6.3g

Recipes and images from Supercharged Food: Eat Yourself Beautiful by Lee Holmes, published by Murdoch Books, RRP $35.00.

NEXT: Mango and strawberry smoothie>>

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