omega 3s | oliveoilandlemon

Tag: omega 3s

February 19, 2013

Griddled Spicy Prawns with Quinoa Salad and Harissa Mayonnaise

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

September 16, 2012

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.