oliveoilandlemon

recipes for healthy living

Baked Fish with Greek Salad

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Baked Mediterranean Style Fish and Greek Salad

This is a delicious recipe which is full of flavour as well as lots of nutrients.

Serves 4

4 fillets of choice about 170gr each, skinned and bones removed (choose from sea bass,sea bream, halibut, hake or salmon. Even a handful or 2 of prawns per person would work)

2 cooked red peppers trimmed and sliced

Large handful of basil leaves
40gr butter garlic butter
Squeeze of lemon juice
Salt and pepper
Splash of white wine if using

Parchment paper to prepare the parcels

Prepare paper parcels by cutting large circles about 20cm in-diameter
Fold in half to mark the diameter

Lay your fish on a bed of basil leaves just below the diameter, season well
Cover with 1/4 of the red pepper slices and some of the garlic butter and add a splash of white wine if using. Fold paper over and seal well by folding the edges in twice.
Repeat to make 4 parcels.
Place parcels on a baking tray making sure they don’t overlap, They can go into the fridge at this point if you are not ready to use otherwise into the oven for about 10-12 minutes depending on the thickness of the fish.
Serve with the Greek salad (below) for a real taste of the med. Add some boiled potatoes if you need to make it more substantial.

Greek Salad

Large Handful of cherry tomatoes – half some and quarter some

4 plum or regular tomatoes , sliced

1/2 Cucumber de-seeded and sliced

1/2 red onion very thinly sliced

4 tbsp quality extra virgin olive oil

1–2 tbsp red wine vinegar

1 Block of Greek feta

1 heaped tsp dried oregano

1/2 tsp chilies in oil

Mix the oil, vinegar oregano and chilies and place the feta into it for an hour if you can prior to assembling the salad. Just before serving, crumble it.

Add the tomatoes and cucumber to a serving plate, salt well then add the feta and toss over the marinade liquid and mix gently. Serve with the fish parcels.

Delicious Berry Cobbler

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A delicious easy dessert you can have ready in no time. This is easy to make gluten free and dairy free if needed.

Oven at 170C

10oz plain four and 2oz oats or 12oz plain flour including gluten free if needed

12oz milk of choice
1 tsp each of salt & baking powder
4oz coconut palm sugar
10-12oz mixed berries – you can use frozen
2 tbsp butter or oil of choice

Add butter to you oven proof dish, put into the hot oven to melt

Hand whisk the dry ingredients.
Add the milk and mix to a batter.
Pour batter over the melted butter.
Spoon berries over top and gently push into batter.
Bake 30-40 mins at 170C

White Chocolate and Cashew Cookies

Chewy, Moist, Sweet and with a lovely kick of ginger

Makes 12
Oven at 180C
Method
4oz butter
4oz coconut palm sugar
1tsp vanilla
1 egg
6oz plain flour of choice
1tsp baking powder
4oz cashew nuts – roasted cooled and chopped by hand
5oz chopped white chocolate divided
Method
Beat the butter, vanilla and sugar together until smooth and creamy
Beat in the egg followed by the flour and baking powder
Add the chopped ginger, 2/3s of the nuts and ½ the chopped chocolate and mix to combine.
Drop tablespoons of the mixture onto a lined flat baking tray. They will spread a little so leave room.
Bake for 15 minutes and let cool on the trays
Melt the rest of the chocolate and drizzle over and top with the rest of the chopped cashews.
Store in an airtight tin.

Spiced Black eyed Beans and Brisket

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This recipe is really versatile, you can omit the meat for a delicious filling plant based dish or substitute with a different red meat or lamb. It takes a few minutes to put together and then just cooks away.

Spiced Black eyed Beans and Brisket

2 medium white onions thinly sliced

2 cloves of garlic peeled and chopped

3 carrots peeled and chopped into pieces

750g brisket in bite size pieces

2 tins black eyed beans (Double the amount of beans if you are not using the brisket)

500ml Stock

500ml Tomato Passata

2 tbsp Chipotle in adobo

1 teaspoon each of ground Coriander and cumin

2 tsp sweet Paprika

1 tbsp Tomato puree

Topping

Natural yoghurt

Chopped Coriander

Chopped deseeded tomatoes

Heat 1 tbsp oil in a large pot, add in the onion and carrot and cook over a high heat until browning. Turn down heat to medium, add a splash of water the spices and the chipotle, stir well to combine and leave to cook for a few minutes. Stir in the tomato paste, Tip in the meat (if using) and beans, stir well, add the stock and passata to cover the contents. Season really well and cook over a low heat or in an oven at 150C for 2 hours. Take the lid off for the last 15 minutes to thicken the sauce.

Note – If you are not using the meat, this will cook in less time but leave it as long as you can to develop the delicious flavours and really soften the beans.

Serve topped with a dollop of natural yoghurt, a sprinkle of chopped coriander and some chopped deseeded tomato. Delicious with rice or sweet potato mash.

Gnocchi with Broccoli, Capers and Roasted Peppers

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This is the perfect dinner in a hurry from store cupboard essentials. We always have jars of cooked red peppers and gnocchi in the fridge. The capers are a delicious addition however if you don’t have them still make it, it will be almost as delicious without.

Gnocchi with Broccoli, Capers and Roast Red Peppers

Serves 4

2 shallots

1 tbsp oil

1tbsp capers

500g potato gnocchi dumplings

1 medium broccoli in florets, blanched for 3 minutes

500ml tomato passata

140g chopped cooked peppers (from a jar)

Place 1ltr boiled water into a medium pot, add 1tsp salt, bring back to the boil and add the gnocchi.

When they rise to the surface, remove to a tray lined with greaseproof paper

Meanwhile, slice the shallots finely and fry in the oil until well golden.

Set aside and add the gnocchi to the pan and fry for 1 minute each side until golden and remove and keep warm.

Add the tomato passata to the pan, the chopped cooked peppers and season well, taste and if necessary, add a pinch of brown sugar, Stir in the gnocchi, broccoli and the capers and bring everything back to warm again.

Serve in bowls with an optional grate of parmesan.

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