Menu: Cajun salmon, spiced crumble, and ginger zinger

WCRF | January 2018 | 6 minutes

Liven up your third week of Dry January with these tasty recipes from World Cancer Research Fund!

Cajun salmon with spicy tomato pasta

Cajun Salmon

A tasty weeknight dinner that's ready in 20 minutes. We've had lots of requests from supporters asking for simple fish recipes, and this is about as simple as it comes, but still really tasty. Adding chilli flakes to the pasta really does give this dish some kick.

Ingredients (serves 2)

  • 2 x 120g fresh salmon fillets, skinned and boned
  • 1-2 teaspoons dried Cajun spice mix
  • 100g dried wholemeal pasta
  • 2 teaspoons olive oil
  • 1 clove garlic, crushed
  • ¼-½ teaspoon chilli flakes (optional, to taste)
  • 14 cherry tomatoes, halved
  • 2 tablespoons water
  • 160g baby leaf spinach
  • Freshly ground black pepper

Method

Cajun Salmon

  1. Dust the top of each salmon fillet with the Cajun spice mix
  2. Place the salmon under a medium-high grill for 4-5 minutes depending on the thickness of the fish. Turn the fish over and grill for 3-4 minutes, or until the fish is cooked to taste.

Spicy tomato pasta

  1. Cook the pasta according to the packet instructions.
  2. While the pasta is cooking, add the oil to a non-stick frying pan and gently cook the garlic and chilli flakes (optional) for 1 minute. Add the tomatoes and water to the pan and cook, stirring occasionally, until the tomatoes begin to soften. Then add the spinach and black pepper. Stir for a further 1 minute.
  3. Drain the pasta and mix with the tomatoes and spinach. Serve immediately with the salmon.

Serving suggestion: Serve with steamed vegetables or salad.

Spiced apple and cranberry crumble

Crumble

Family favourites baked to golden perfection - adding spice and cranberries is a simple way to make this classic dessert even tastier. This takes 60 minutes, and serves 6.

Ingredients

  • 100g rolled oats
  • 4 tablespoons skimmed milk
  • 100g wholemeal flour
  • ½-1 teaspoon cinnamon
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground clove
  • ¼ teaspoon ground nutmeg
  • 25g brown sugar
  • 3 large cooking apples, peeled, cored and cut into thin slices
  • 80g fresh cranberries

Method

  1. Preheat the oven to 180ºC/Fan 160ºC.
  2. Add the oats and milk to a large mixing bowl and leave to soak for 15 minutes.
  3. Sift the flour, ¼ teaspoon of cinnamon and the rest of the spices over the soaked oats. Then add the sugar and mix thoroughly to form the crumble.
  4. In an ovenproof dish, add a layer of apple, using about a third of the slices. Then add about half the cranberries, evenly spread, and sprinkle with half the remaining cinnamon.
  5. Repeat step 4, and cover with the remaining apple slices.
  6. Evenly spread the crumble mix over the fruit and place in the oven for 20-25 minutes or until golden brown and the fruit is bubbling.

Serve hot with a spoonful of low-fat custard. For a sweeter flavour, use eating apples like Braeburns or Granny Smiths.

Ginger zinger

Zinger

This zesty combination of ginger and lime is low in calories but bursting with flavour.Ginger beer has the perfect balance of sweetness and zing. Try this alcohol-free version of a Moscow Mule, which still contains all the delicious flavour but fewer calories. It takes five minutes to make and serves two.

Ingredients

  • 1 lime, cut into wedges
  • Ice cubes
  • 600ml diet ginger beer

Method

  1. Squeeze half the lime wedges into each tumbler, and then drop them into the tumblers.
  2. Add a couple of ice cubes to each tumbler, then pour half of the ginger beer into each, and mix.
  3. Fill the glasses with ice and serve.

To find more healthy recipes you can try this Dry January, please visit the WCRF website.