Why leeks are good for you. Leeks are allium vegetables that are closely related to onions, garlic, shallots, and scallions. With a milder flavor and larger size, they work well added to everything from salads to soups, where they add beneficial fiber and bulk along with vitamins, minerals, and antioxidant polyphenols.
Leeks are versatile, tasty, and easy to prepare, so don't let their relative unfamiliarity deter you. Leeks have much to offer in the way of good health like garlic.
Serves 4
500g skinless salmon fillet
25g butter
25g plain flour
450ml milk
3 large leeks, trimmed, claened and sliced
125g frozen peas, defrosted
2 x 500g cartons ready-made fresh mashed potato
50g dill, rougly chopped
25g Parmesan cheese, freshly grated
Salt and pepper
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1. Place the salmon in a microwave-proof container and pour over 2 tablespoons water. cover and cook in a microwave oven on high for 3 - 4 minutes until the fish is opaque and cooked through. Set aside and then flake into large chunks.
2. Melt the butter in a saucepan, add the flour and cook over a medium heat, stirring, for a few seconds. Remove from the heat and the milk, a little at a time, stirring between each addition. Then bring to the boil, stirring, until thickened. Remove from the heat and season witrh salt and pepper.
3. Add the leeks and peas to the sauce, then gently stir in the salmon. Transfer to a large gratin dish. Place the mashed potato in a large bowl and beat with 2 tablespoons water and two-thirds of the dill until soft and smooth. Spoon over the salmon mixture and scatter over the Parmesan. Place in a preheated oven, 200 C, Gas Mark 6, for 10 minutes, then transfer to a preheated high grill and cook for 5 minutes until the top is browned. Scatter with the remaining dill.
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Top health benefits of leeks :
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