This is a healthy, delicious and light lunch or dinner for four. Enjoy!

Ingredients:

Fish Cakes

– 1 small head cauliflower, trimmed and cut into small florets
– 2 potatoes, quartered, steamed and chilled overnight
– 545 g tinned salmon, drained, skin and bones removed, flaked
– 1/4 cup (35 g) plain flour, plus extra for dusting
– finely grated zest of 1 lemon
– 2 tablespoons finely chopped chives
– 2 tablespoons finely chopped flat-leaf parsley leaves
– olive oil spray, for cooking

Pea, Spinach and Asparagus Salad

– 4 eggs
– 180g frozen peas
– 1 bunch asparagus, bases trimmed
– 150g baby spinach leaves, stems trimmed
– 2 tbsp. lemon juice
– 1 tsp. wholegrain mustard
– 1 tbsp. extra virgin olive oil

Minted Yoghurt:

– 100 g reduced-fat natural Greek-style yoghurt
– 2 tablespoons finely chopped mint leaves
– 1–2 teaspoons lemon juice, to taste

Method:

1. Steam the cauliflower for six minutes or until tender. Transfer to a food processor or blender and blend to form a chunky puree. Place in a bowl, add the potato and mash to combine. Stir in the salmon, flour, lemon zest, chives and parsley and mix to combine.

Divide into 8 even portions, then shape into patties. Place on a baking tray lined with baking paper, cover with plastic film and refrigerate for 30 minutes to firm.

2. Meanwhile, to make the salad, boil the eggs in a saucepan of simmering water for 7 minutes for medium–soft. Drain, then peel and cut in half. Cook the peas in a saucepan of simmering water for 3 minutes or until tender, then drain and set aside. Blanch the asparagus in a saucepan of simmering water for 2 minutes or until tender but still crisp, then drain and set aside. Place the spinach leaves in a bowl, then add the cooled peas and asparagus. Mix the lemonjuice, mustard and olive oil in a small bowl until well combined and emulsified, then set aside.

3. To make the minted yoghurt, mix the yoghurt and mint in a small bowl, then stir in the lemon juice to taste. Cover with plastic film and refrigerate until required.

4. Heat a non-stick heavy-based frying pan over medium heat and spray with olive oil.

Dust the salmon cakes lightly in flour, shaking to remove the excess. Pan-fry, in batches if necessary, for 4–5 minutes on each side until golden brown and warmed through; reduce the heat to low–medium if necessary.

5. Add the dressing to the salad and toss gently to coat. Divide the salad among 4 plates and top with one egg and 2 salmon cakes each, then serve with the minted yoghurt alongside.

Recipe extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available Macmillan Australia, $34.99.