2 delicious surf-and-turf recipes

Lovers of seafood and meat, we've got it all! These two recipes are sure to satisfy next time you're craving a surf-and-turf dinner.

This shrimp dish is not only tasty, but it can be prepared in just a few minutes. The coconut milk takes some of the spice out of the curry paste, leaving behind just enough heat.

Preparation time: 5 minutes
Cooking time: 15minutes
Makes 4 servings

Ingredients:

• 1 box light coconut milk
• 250 ml (1 cup) low sodium chicken or vegetable stock
• 30 ml (2 tbsp. ) low sodium soy sauce
• 1 to 2 g (1/4 to 1/2 tsp. ) green curry paste
• 500 g (2 cups) shrimps, peeled and deveined
• 8 salad onions, thinly sliced
• 1 large tomato, seeded and chopped
• 15 ml (1 tbsp. ) lime juice
• 500 g (2 cups) cooked quinoa or whole grain rice.

Instructions:

1. Combine the coconut milk, stock, soy sauce and curry paste in a large saucepan. Bring to the boil over a medium heat.
2. Add the shrimp and salad onions and cook for five minutes or until the flesh of the shrimps becomes opaque.
3. Remove from the heat and stir in the tomato and lime juice. Serve over brown rice or quinoa.

Nutritional value: Calories: 311; protein: 23 g; carbohydrates: 31 g; fibre: 3 g; fat: 9 g (total); saturated fat: 6 g; cholesterol: 168 mg; sodium: 516 mg.

Flank steak is an excellent source of protein, vitamins and minerals, and is very tasty. Marinated in a homemade barbecue sauce, everyone will love it.

Preparation: 6 hours ,5 minutes
Cooking time: 13 minutes
Makes 4 servings.

Ingredients:

• 2 cloves garlic, grated
• 1 small onion, grated
• 125 ml (1/2 cup) tomato sauce
• 30 ml (2 tbsp. ) red wine vinegar
• 30 g (2 tbsp. tablespoons) brown sugar
• 15 ml (1 tbsp. tablespoon) Worcestershire sauce
• 1 g (1/4 tsp. ) salt
• 450 g (1 lb) flank steak.

Instructions:

1. In a large zip lock bag, combine the garlic, onion, tomato sauce, vinegar, brown sugar and Worcestershire sauce. Add the flank steak, close the bag and turn. Refrigerate for six hours, or overnight.
2. Preheat the grill. Remove the steak from the marinade, and set the marinade aside.
3. For medium-rare, grill the steak for five minutes on each side (2 1/2 cm / 1 inch thick steak). Place it on a cutting board.
4. Meanwhile, bring the marinade to the boil in a small saucepan and cook for four minutes. Slice the steak and serve with the sauce.

Nutritional value: Calories: 219; protein: 25 g; carbohydrates: 11 g; fibre: 1 g; fat: 8 g (total); saturated fat: 3 g; cholesterol: 40 mg; sodium: 415 mg.

Warm weather calls for a delicious surf-and-turf dinner. These two recipes will satisfy everyone around the table.