oliveoilandlemon

recipes for healthy living

Tag: 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

IMG_9696

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.

Fish in Paper

20120602-084814.jpg

The goodness of fish is well known yet despite being an island nation we export a shocking amount of one of our best natural resources… Fish cooked in paper is a really simple way to cook a piece of fish, using what ever veggies available in the press, some seasoning, a glug of wine if you like and hey presto a stunning healthy meal in no time. The parcel holds in moisture to steam the food and this method results in great flavour. Brill, sea bass, bream, turbot, plaice, hake or salmon will all work great in this recipe, the only variation is the cooking time depending on the thickness of your fish. It’s full of healthy goodness, quick and easy to prepare,it’s reel fast food!

Serves 4
4 fillets about 170gr each, skinned and bones removed.
90gr each of carrots, white of leek, spring onion,mange tout,
1 red chilli deseeded and julienned
Large handful of basil leaves sliced
90gr butter
Squeeze of lemon juice
Salt and pepper

Wish, trim and julienne the vegetables
Melt 20gr of the butter on a medium heat and add the leek and carrot.
Season well , turn the heat down and cook until softened without colouring.
Add the mange tout and chilli and turn heat up a little and toss for about a minute.
Remove from heat and allow to cool.
Prepare paper parcels by cutting large circles about 20cm in-diameter
Fold in half to mark the diameter
Lay your fish just below the diameter, season well
Cover with 1/4 of the veggies, sprinkle the basil over, add a few pats of butter and a tablespoon 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 immediately onto hot plates and pass the scissors round to open the packs and savour the smell and flavour….

20120602-220341.jpg

20120602-220457.jpg

20120602-220518.jpg

20120602-224216.jpg

%d bloggers like this: