Monday 26 September 2016

6 Week Shape Up: Week 5 food plan

Published 04/04/2016 | 02:30

As Week 1 but instead of lunch of turkey burger on Day 7, Roz suggests salmon burgers.“Perfect to introduce some great oily fish and keep your palate alive.”

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Roz Purcell’s Salmon Burgers

Makes 4 burgers

2 large boneless, skinless salmon fillets

15g fresh coriander

1 egg white

½ garlic clove, minced

1 tbsp grated fresh root ginger

1 tbsp tamari

1 tbsp sesame oil

80g black or white sesame seeds, to coat

1 tbsp rapeseed oil, for frying

Salad leaves, to serve

Method

Preheat oven to 190°C/gas mark 5. Line a baking tray with non-stick baking paper.

Place all ingredients except sesame seeds and rapeseed oil into a food processor and pulse briefly until just combined. Divide mixture into four portions and shape into patties. Place on a plate, cover with clingfilm and let burgers sit in the fridge for 30 minutes to firm up.

Place sesame seeds on a shallow plate. Press the salmon burgers into the seeds, one at a time, and pat gently to coat all over in seeds.

Heat rapeseed oil in a non-stick frying pan over a medium heat. Fry salmon burgers for 2–3 minutes on each side, until nicely browned. Transfer burgers to lined tray and bake in oven for 10 minutes, until cooked through.

Guilt-free snacking

Almond butter is your new best friend. Packed full of protein, essential for muscle repair, this is a slow-release source of energy that your body takes its time digesting. Try it with rice-cakes and sliced banana for an incredibly satisfying snack.

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