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  • 1 medium red capsicum, seeded and cut into 2-3 cm pieces
  • 1 large corn cob, husk intact
  • ½ medium avocado, peeled, stoned and chopped
  • 2 tablespoon chopped coriander
  • 2 teaspoons fresh lime juice
  • 2 x 110g rump steak trimmed of fat
  • olive or canola oil spray
  • freshly ground or cracked black pepper
  • 1 lime, cut into wedges, to serve
  1. Preheat oven to 200°C (180°C fan forced).
  2. Place capsicum on a non-stick baking tray and roast for 10-15 minutes or until tender.
  3. Microwave the corn cob in its husk on high (100%) for 3 minutes. Set aside to cool slightly. Remove the husk and silk. Cut kernels from the cob into a medium sized bowl. Discard cob.
  4. For the salsa, add capsicum, avocado, coriander and lime juice to the corn.
  5. Preheat a grill pan or heavy based frying pan over medium heat. Spray the steaks with oil and season with pepper. Cook steaks to your liking. Rest for 2 minutes. Slice steak into strips.
  6. Divide salsa between plates and top with the steak slices. Serve with lime wedges.


  • Bottled lime juice can be used when fresh limes are not available.
  • A drained can of no-salt-added corn kernels, or frozen corn, can be used in place of the fresh corn cob.

Storage Suggestions

  • Serve immediately.

Equipment List

  • Non-stick baking tray
  • Microwave safe bowl
  • Knife
  • Medium sized bowl
  • Heavy based frying pan
  • Serving plates


Recipe from LiveLighter® campaign © State of Western Australia 2012 reproduced with permission.

Nutrition Information

415g Quantity per serving Quantity per 100g
Energy 1548kJ 5373kJ
Protein 30g 7.2g
Fat, total 16.5g 4.0g
— Saturated 3.5g 0.9g
Carbohydrate 19.5g 4.8g
— Sugars 9.7g 2.4g
Fibre 10.5g 2.6g
Sodium 64.7mg 15.6mg