Combine shrimp and dill into a heart-healthy salad

In this good-looking salad, shrimp are served on a mixture of aromatic basmati and wild rice. Tossed in a fresh dill and lime juice dressing, it's loaded with nutrients that can help control high blood pressure.

• 250g (1 cup) mixed basmati and wild rice, rinsed
• Thinly pared zest and juice of 1 lime
• 30 ml (2 tbsp) canola oil, divided
• 10 ml (2 tsp) toasted sesame oil
• 15 ml (1 tbsp) light soy sauce
• 250 g (1/2 lb) broccoli, in small florets
• 250 g (1/2 lb) snow peas, halved lengthwise
• 500 g (1 lb) large, peeled, de-veined shrimp, tails left on
• 1 small yellow pepper, seeded and thinly sliced
• 3 scallions, sliced
• 60 ml (4 tbsp) coarsely chopped fresh dill
• Salt and pepper to taste

Preparation time: 40 minutes, plus cooling. Serves 4.

1. Cook the rice with the lime zest in a pot of boiling water, according to the package instructions, until tender, about 20 minutes.
2. Drain the rice and put in a wide salad bowl. Discard the lime zest.
3. Whisk together 15 millilitres (1 tablespoon) of the lime juice, 15 millilitres (1 tablespoon) of the canola oil, the sesame oil, soy sauce, and salt and pepper to taste in a small bowl.
4. Drizzle this dressing over the rice and stir to mix. Spread out the rice in the bowl and let cool.
5. Meanwhile, put the broccoli in a steamer basket set over boiling water and steam for 4 minutes. Add the snow peas and steam until the vegetables are tender but still crisp, another 2 minutes. Drain the vegetables into a colander and refresh under cold running water.
6. Heat the remaining canola oil in a large skillet. Add the shrimp and cook over high heat until pink and cooked through, 1 to 2 minutes on each side. Remove from the heat and sprinkle with the remaining lime juice.
7. Add the pepper and scallions and 45 millilitres (3 tablespoons) of the dill to the rice. Stir gently to mix. Pile the shrimp on top and scatter the remaining dill for garnish.

• The salad can be made in advance and refrigerated until needed. Let it stand at room temperature for 30 minutes before serving.
• For a high-fibre salad, use brown long-grain rice instead of basmati and wild rice.
• Instead of broccoli and snow peas, try asparagus tips and sliced small zucchini.
• To save time, cooked peeled shrimp and simply toss them in the lime juice.
• Use 16 scallops instead of shrimp. Sear them in the hot oil for about 1 minute on each side, or until golden brown.

Each serving provides:

• 420 Calories (100 Calories from Fat)
• 11 g Fat (2 g Saturated Fat and 0 g Trans Fat)
• 32 g Protein
• 50 g Carbs
• 6g  Fibre
• 410 mg Sodium
• 182 mg Vitamin C
• 112 mg Magnesium
• 743 mg Potassium
• 118 mg Calcium

Crunchy broccoli florets, snow peas and yellow bell pepper help round out this summery salad. The shrimp are low in fat and calories, while the fresh produce provides you with plenty of heart-friendly nutrients and vitamins.