PENSIONERS' DELIGHT: NO-COOK SALMON NICOISE, lower salt & fat, high fibre

Getting your twice a week fish meal on a pension isn't easy...and a heatwave makes it harder  

Salmon Nicoise Salad: light, filled with easily digested protein for hot weather
'I love this salad's freshness and the way the individual flavours combine' Taster 

It's hot.  Really hot.  And the thought of cooking and even eating is not very appealing.

But if there's one thing the over-50's must do to stay fit in a heat wave, it's to eat. (And to drink lots of water, tea, flavoured no-sugar waters.  See Sugar-Free Flavoured Waters)

Something light and easy to digest is the way to go during sweltering temperatures.  And if you can start with cooked fish, that's a great thing.

M&S is currently offering 3 types of cooked fish for £12, a bargain when a single pack is £4.35.  The 3-fer offer includes high quality flaked honey roast salmon, fresh water prawns and standard prawns, some marinaded.  All are freezable.

(Apparently Aldi & Sainsbury's are offering similar packets for £3 each.)

Depending on how your budget is organised, £12 may seem a lot to spend for protein for a week.  But you'll get three meals out of it and can spend less on protein in future weeks.

(If you've been following 67goingonon50's tips, by now you'll have future meals of chicken pieces and burgers already tucked away in the freezer!)

This week's Pensioners Delight is based on a packet of Flaked Honey Roast smoked Salmon but if you prefer, you can look up recipes for prawns and freeze or forego the salmon.

Cost:  £5'ish
Feeds: 2 

Ingred:

Salad
   100g/3.5oz flaked honey roast salmon 

   2 hardboiled eggs for boiling
   200g/8oz cooked, cold potatoes in thick slices
   1 marinated bell pepper, make-your own (recipe below) or bottled (OR replace with lightly pickled thinly sliced radishes - recipe below) 

   6 small or 2 large tomatoes 
   handful cooked green beans or other green veg

   2 generous tablespoons artichoke hearts (opt)
   2 generous tablespoons sun-blush tomatoes (opt)

Dressing:

4 tb 0-fat thick yoghurt

1.5 tb  mayonnaise

zest & juice of half a lemon (if fresh isn't poss, bottled will do, about 1 tbsp)

Method:

1. Make dressing; refrigerate till needed
2. If using fresh pepper, Grill, turning frequently, until blackened. (The 67 grill took nearly half an hour; the 67 air fryer the same time.)  Place in a deep bowl, cover with cling film.  Leave half an hour.  When cool, remove skin, stem and seeds, saving juices.  Cut in 1/4 inch/1/2 cm slices.  Pour over 2-3 tbsp of vinaigrette dressing; cover and set aside
3. If using radishes; slice very thinly.  Mix 1/4 cup vinegar (any type), 1.5 tsp sugar, 1 tsp salt; add radishes.  Let sit 10 mins, frequently stirring and pressing with a spoon.  Drain before use.
4. Place eggs in a pan of water; bring to a boil; turn off heat, cover; leave 6-8 minutes.  Run under cold water.   Roll on a flat surface, pressing down lightly until shells crack and peel easily. Cut eggs into vertical quarters.
5. If using artichoke hearts, cut off frondy bits; store-bought sun-blush tomatoes are improved by removing the skins; if using olives, rinse in cold water to remove some of the salt. 
6. Arrange everything nicely on a platter; either serve naked with creamy dressing alongside or drizzle a little dressing over the platter.    

Comment:

'I love this salad's freshness and the way the individual flavours combine. Today, in - and in between - Lockdown, it's a treat to add wonderful sourdough croutons and amp up the flavour with a few rinsed olives (to remove some of the salt).' (as below)

Olives and memorable croutons 
replace artichoke hearts & sun-blush tomatoes

Tips:

Replace artichoke hearts and sun-blush tomatoes with olives and Marvellous Croutons 

Please leave a Comment in the box below 

This recipe  has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.