oliveoilandlemon

recipes for healthy living

Category: Fish

Monkfish, Crispy Sweet Potatoes & Warm Green Bean Salad

Sometimes there is just no point in looking for attention (or conversation!) Last weekend was one of those – Golf and Rugby, forget about any decent chat apart from the odd grunt so I just got cooking. The sweet potatoes crisped with the spices are a really nice alternative to the usual steamed version and the green bean and lardons are delicious just warm as a salad. The Monkfish needs minding but it cooks so quick that its not like slaving over a hot stove for hours, it’s cooked in under 10 minutes. Don’t feel like you have to produce all these for one meal, I had time on my hands. Any one of these are delicious accompaniment with the fish and the result is an amazingly tasty nutritious meal. Oh and I did get a thank you after it!.

Monkfish Sweet Potato Lentils Green Beans

Monkfish in Indian Spices
2 Monkfish fillets trimmed and membrane removed
3 tbsp Garam Masala
Oil to fry

Season the monkfish fillets
Roll in the spice mix and pat gently to coat
Heat 2 tbsp rape seed oil in a pan over a hot heat
Add the Monkfish fillets and roast on the pan until deep golden
Finish in the oven at 180C for 7-10 minutes depending on the thickness of the fish
Serve with the Green Beans, Sweet Potatoes, and Lentils

Warm Green Bean Salad with Lardons and Sesame

250gr fine green beans, washed, topped and tailed
60gr lardons
1oz Sesame seed
2 Tbsp chardonnay wine vinegar

Blanch the beans and refresh in iced water
Julienne and beans and set aside
Toast the sesame seeds in a dry pan until golden and set aside
Fry the lardons until crispy
Tip the beans into the pan with the lardons and heat for a minute or 2 gently tossing
Tip into serving bowl, add the sesame seeds and dress with the chardonnay vinegar
Season and serve

Spiced Sweet Potato
Use 1 sweet potato per 2 people as a portion
1 tbsp Ras el Hanout Spice mix per potato
Rapeseed oil for frying

Peel the sweet potato and cut into big cubes about 2” square
Steam until just done
Cool slightly and tip into the spic mix
Heat a pan with a shallow coating of oil
Add the potato and cook on all sides until crispy and golden
serve as is or with mango salsa from here

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Griddled Spicy Prawns with Quinoa Salad and Harissa Mayonnaise

Griddled Prawns

We are on holidays at the moment and its a great time to decompress, reconnect and relax. Its only when i get away that i realise how hectic normal life is. Up early, rush to work, work the day , battle the traffic, pick up eva, get home and think about dinner before everyone gets too hungry and a low blood sugar row erupts… Familiar to most people?

This is an easy mid week meal, simple to prepare, the quinoa is a great source of protein, the prawns great too in addition to the Omega 3’s they provide and combined with the veggies and herbs is a delicious tasty dish which everyone in the house will love. The Harissa mayo can be left on the side if kids find it too hot. (And yes, I am on a prawns love fest if you are wondering!)

Griddled Prawns with Lemon Quinoa Salad and Harissa Mayonnaise
Serves 4

Lemon Quinoa Salad
1 cup quinoa cooked in 2 cups of stock until liquid is absorbed and quinoa is soft, fluffy and cooled
1/2 red onion finely diced
2 Roasted Rep peppers finely chopped (I cheat and use them from a jar!
1 aubergine, diced and roasted in oil and seasonings (optional)
4 tbsp of flat leaf parsley chopped
2 tbsp of mint chopped
1 tbsp preserved lemon syrup(optional but delicious!)

Stir the preserved lemon syrup into the cooled quinoa
Add the vegetables and herbs and season really well.
Tip onto a nice serving platter.
Set aside until needed.

Griddled Sweet Chilli Prawns
20 prawns washed and deveined
4 tbsp sweet chilli sauce

Toss the prawns in the sauce and set aside for about 20 minutes
Thread onto skewers and griddle on a hot pan or on the BarBQ if summer, for about 2 mins a side.
Pile the skewers onto the quinoa salad
Top with dollops of the harissa mayonnaise and serve.

Harissa Mayonnaise
6 tbsp Mayonnaise combined with 1 tbsp Harissa

Simple Fish Cakes – Good for your ♥

Fish Cakes

I love making fish cakes, the right balance of potato to fish (not too much!) and preferably more than 1 type of fish for a bit of interest. Served with some pickles on the side and a green salad makes one of my favourite meals. Full of heart healthy fats and if you use salmon like I did, one of the best sources of Omega 3’s among the fish population!
I usually buy fresh fish and clean and fillet it myself – a recent bout with a nasty infection from a fish has me more wary so I’m on the search for the right rubber gloves to stash at home the next time. Not kidding, its a rare thing to happen apparently but I managed it!….It did not detract from the enjoyment of the fish, I struggled on singlehandedly.

Fish Cakes
240gr smoked haddock
450gr (about 4 darnes) salmon
125gr cooked potato
3 spring onion finely chopped
3 tbsp chopped chives
15gr chopped flat leaf parsley
1 tbsp good quality mayonnaise
35gr breadcrumbs to coat
Salt and Pepper to season
Rapeseed oil to cook

Makes 6
Place the smoked haddock in a wide pot, add a bay leaf a few peppercorns, cover with some milk and bring to the boil. As soon as it boils, turn it off and leave it – the fish will be cooked in a few minutes

Steam the salmon over a pot of boiling water (oil the bottom of the steamer to prevent sticking) until cooked – about 5-7 minutes

Flake both fish into bite size chunks into a big bowl
Fork in the cooked potato, spring onion, parsley, chives, mayonnaise and season really really well.

Form into fish cakes – I usually use an ice cream scoop, flatten and dip into the breadcrumbs.
Chill in the fridge for about 30 minutes then and cook in 1” rapeseed oil 2 minutes each side.

Serve with a wedge of lemon, some delicious dill pickles and a dollop of tartare sauce or smoked garlic mayonnaise and a big green salad on the side. Complete heaven…..

Pan Fried Halibut with Olive Tapenade & Beans

Pan Fried Halibut

This is a simple tasty dish which can be put together in less than 10 minutes. There are great shop bought tapenade’s available from farmer’s markets and the like which add a lovely zing to the dish. The halibut stands up well to this where as more delicate fish might be overpowered. Full of heart healthy fats, carotenoids and flavenoids from the beans and tapenade and not a potato in sight!

Serves 2
2 pieces of Halibut – check for pin bones, dry with some kitchen roll and season
4 Handfuls of green beans, trimmed.
2 tbsp olive tapenade loosened with 2 tbsp of olive oil

Oven at 180C
Bring a small pot of salted water to the boil and blanch the beans for 1.5 minutes.
Tip them straight into ice water to seal the colour and stop the cooking.
Drain and set aside.
Heat 2 tbsp of rapeseed oil in a hot oven proof pan and place the halibut into the pan, skin side down.
Keeping the pan quite hot, allow the skin to crisp, dont move the fish around the pan.
After about 3-4 minutes place pan into the oven to finish the cooking, depending on the thickness of the fish about 6 minutes.
Take pan out of the oven and remove the fish to a warm plate.
Tip beans into pan to warm through for a minute or 2.
Arrange the beans on top of serving plates, drizzle over the tapenade.
Place fish onto beans and finish with a little more of the tapenade.
Serve and Enjoy!

A Fish Dish ..To capture holiday memories

A week in Portugal was a glorious end to summer – Cascais is a lovely little beach town, cobblestone alleys, nice buildings, a good food market, safe beaches with clean water and great simple food….. I lived on fish and salads for the week as well as sampled lots of the local pastries… in the name of research.

Even the tinned fish come in cute boxes….

Baggage Weight restrictions make it difficult to choose when it comes to olive oils…

Some of the ‘research’ I conducted….

The local markets have colourful characters on the stalls, as well as great selection of fruit and veg…

Even the plates celebrate fish..

Returning home I still had a yen for fish..so I walked in to my fishmongers dreaming of sea bass or sea bream like on holidays, my dreams were brought swiftly down to earth looking at the prices, so I came out out with 4 pieces of mackerel as the only choice which cost under a fiver. Don’t get me started how as an Island nation with a fishing industry we have fish at those prices.

This is an old recipe but a goodie, cut this out of a newspaper about 15 years ago and stuck it into my notebook so i have no idea where it came from, try it though , it’s full of tasty flavours and the health benefits of oily fish are well documented.

Mackerel Rillettes
200 mls court bouillon or fish stock
500 gr fresh mackerel
2 onions chopped finely
2 cloves garlic finely chopped
3tbsp creme fraiche or natural yoghurt
3 tbsp chopped chervil or Dill and some sprigs reserved.
Salt and pepper

Heat stock or court bouillon in large pan on low heat.
Clean mackerel and plunge into the liquid and cook for about 5 minutes
Remove with slotted spoon and leave to cool slightly
Remove skin and all bones, loosely breakup the flesh and set aside.
Sweat the onion and garlic in some oil and when soft add mackerel. Season really well, add creme fraiche or yoghurt and cook over a very low heat for about 3 minutes
Leave to cool completely, mash and add the chopped herbs and stir to combine.
Fill small ramekins with the mixture and place into the fridge for 24 hours. Serve with crusty bread, crudites or crackers as preferred. Delicious and easy to prepare.

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