low-calorie cooking oil spray
1 onion, chopped
2 garlic cloves, finely chopped
½ red pepper, cored, deseeded and very thinly sliced
2 orange pepper, cored, deseeded and very thinly sliced
400 g (13 oz) can chopped tomatoes
150 ml (4 pint) vegetable stock
1 teaspoon granular sweetener
1 teaspoon cornflour
400 g (13 oz) can artichoke hearts, drained
4 salmon steaks, 140 g (42 oz) each
finely grated rind of 1 lemon
½ teaspoon dried Mediterranean herbs
salt and pepper
200 g (7 oz) steamed green beans. to serve


1.Preheat the slow cooker if necessary. Spray a large frying pan with a little low-calorie cooking oil spray and place over a high heat until hot.
2. Add the onion, garlic and peppers and cook for 4-5 minutes until softened.
3.Stir in the tomatoes, stock and sweetener. Mix the cornflour to a smooth paste with a little cold water and stir into the pan. Season to taste and bring to the boil, stirring.
4.Transfer the mixture to the slow cooker pot, stir in the artichoke hearts, then arrange the salmon steaks in a single layer on top, pressing them down into the liquid.
5. Sprinkle the lemon rind and herbs over the salmon and season lightly.
6.Cover and cook on low for 3 hours until the salmon steaks are cooked and flake easily when pressed in the centre with a small knife.
7.Spoon into shallow bowls and serve with the steamed green beans.
8.FOR SQUID BOURRIDE, rinse 625 g (14 lb) prepared squid tubes and take the tentacles out of the tubes. Slice the squid tubes and drain well.
9.Follow the recipe above, using the sliced squid tubes instead of the salmon and cooking on low for 4-5 hours.
10. Add the squid tentacles and continue cooking for a further 30 minutes until tender, then serve with the steamed green beans.

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