oliveoilandlemon

recipes for healthy living

Tag: fish

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.

Mackerel and Courgette Casserole

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I love mackerel especially simply cooked on a griddle pan our BBQ. This is a delicious combo with the courgette casserole and full of good fats, vitamins and flavour.

Mackerel with Courgette Casserole

Serves 4

Courgette Casserole
200g Yellow Courgette sliced thinly
200g Green Courgette sliced thinly
1 cooked red pepper from a jar deseeded and sliced
100ml Tomato passata
2 cloves of garlic peeled and mashed
2tbsp pesto
1tbsp olive oil

4 Mackerel Fillets, deboned and seasoned

Brush the bottom of an oven proof casserole dish with some oil and cover the bottom with half the courgette slices by overlapping in circles
Cover with the sliced red pepper
Season with salt and pepper
Pour over the tomato passata and cover with the rest of the courgette and season again
Dilute the pesto with the oil and brush over the top of the courgette
Bake at 180C for 30 minutes

After the casserole has been in the oven for 25 minutes, season the mackerel fillets, brush with a little oil and cook on a griddle pan or barbeq until done. Serve with the courgette casserole and some couscous if you want a little more substance.

Spiced Lentils, Potatoes and Fish

Spiced Lentils Potatoes and Fish

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This is such an easy dish and you can omit the fish & chorizo if you would like a completely vegetarian meal. Gently spiced, crispy fish, the goodness of lentils, tomatoes and the spices –  a meal the whole family will like. This is spiced with Panch phoran which is a mix of fennel, fenugreek, coriander cumin and nigella. If you can not find this, make up your own using 1 tsp of each.

Serves 4

2 tbsp panch phoran spice mix

1 tsp each of sweet and smoky paprika

2 tbsp oil divided

1 medium onion sliced

50g chorizo sliced

1 tbsp tomato puree

250gr lentils of choice, soaked and drained

1 vegetable sock cube make up in 200ml hot water

½ tin chopped tomatoes

12 baby potatoes, cleaned chopped into 2cm slices parboiled

4 portions of fish of choice, pin-boned

2 tbsp fresh chopped coriander

Method

In a dry pan toast the panch phoran until it starts to release aromas

Tip into spice grinder ( or do by hand) and blend

Stir in the paprika

Heat the oil in a large deep pan or cooking pot and add the onion and chorizo and cook over a low heat until soft.

Tip in the spice mix and stir well and cook for a minute.

Add the tomato puree stir well to combine followed by the tinned tomatoes and lentils.

Cook for about 20 minutes until the lentils are nearly done, then add the potatoes, stir well to cover and complete the cooking about 5-8 minutes. Just as done, stir in 2 tbsp chopped coriander,

Meanwhile heat the oil and on a hot pan cook the fish until done.

Keep warm while you serve the lentils topped with a piece of fish.

 

 

Spiced Halibut

This is such a simple way to serve fish and any firm white fish will work equally well. Baking and basting the fish in melted butter adds a delicious richness to it and the heat from the Harissa is a perfect balance. A simple supper dish which could be on the table in less than 30 minutes.

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Spiced Halibut
Serves 2
2 oz unsalted butter
2 tbsp harissa
juice of half a lemon
1 large halibut fillet, trimmed and boned and cut into 2 pieces

Oven at 180C

Melt the butter in small pan, stir in the harissa and lemon juice.
Season the fish and place into an oven proof baking dish
Pour over the butter mix and place in the oven for about 20 mins depending on the thickness of your fish, basting it at intervals
Serve the fish topped with the butter juices and some green beans.
Delicious!

Fish Tacos with Mango Salsa

Any firm fish will work beautifully in this. Leave the fish marinade for up to an hour to let the flavors develop. If you don’t have tequila just leave it out, but it is worth it for the lovely smoky sweet flavor it imparts…. IMG_5508[13134]

Serves 4

4 fillets of fish of choice (Hake, Tuna, Swordfish, Cod, Salmon)

Juice of 1/2 lime

3 tbsp chopped coriander

30ml tequila

1 tbsp honey

1 tsp ground cumin

8 small corn taco shells

Mix all the marinade ingredients together, add the fish and leave to marinade in the fridge for 30 mins up to an hour. Remove from the marinade and cook under a hot grill until done, approx 8-10 minutes depending on thickness. Cut each fillet into 4 pieces. Heat your corntacos, fill with salad leaves, some sliced avocado, the fish, some of the yogurt topping and a squeeze of lime juice and enjoy.

Yoghurt Topping, mix 3 tbsp natural yogurt with zest and juice of half a lime

Mango Salsa; Chop 1 mango and mix with 1/2 red onion which has been finely chopped, and 2 tomatoes which have been de-seeded and chopped. Add a slug of coconut aminos over the mixture.

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