recipes for healthy living

Tag: salmon

Quinoa with Salmon and a Sesame Soy Vinaigrette


Quinoa bowl with Mixed Veg Baked Salmon and a Sesame & Soy vinaigrette

I think that Quinoa is a but ho-hum until you load it up with veg and a great dressing. It is a perfect receptacle for flavour though so load it up with lots of your favourites along with loads of chopped fresh herbs for a delicious full of goodness lunch or dinner

Serves 4
100gr quinoa, rinsed and cooked according to instructions (this means 100g before cooking)
100gr chopped mixed peppers
100gr mixed beans & peas, cooked al dente
3 spring onions finely chopped
2 large tbsp each of fresh mint and coriander
4 cooked salmon darns

Combine the quinoa with all the veg and stir well to combine.
Just before serving stir the fresh herbs into it.
Divide across 4 bowls, top with salmon and drizzle the dressing over to serve

Sesame & Soy Vinaigrette Dressing
This is a great dressing to thrown on any salad lentils or the like. If you like a good but of heat you can up the chili content.
20ml soy sauce or tamari
20ml sesame oil
20ml rice wine vinegar
1 clove of garlic roughly chopped
1cm piece of ginger roughly chopped
2cm piece of red chili deseeded if you wish – roughly chopped
1 tbsp fresh chopped mint
1 large tbsp honey
75ml extra virgin olive oil or your favourite good quality oil of choice
Pepper to taste
Blend everything taste and season with pepper as needed

Salmon in Coconut& Turmeric Sauce



I’m a fan of a slow cooked dinner, seasoning, brining and into the oven for most of the day but the lack of practicality for an evening meal is not lost on me so I tend to try and have my recipes done and dusted in under 30 minutes…..

This one is even quicker and takes about 15 minutes to prepare and being able to get everything in the one pan has to be a real bonus for a mid week meal. This sauce is deliciously creamy, with some heat and flavour from Ginger, Turmeric and Garam masala. Lots of health giving properties and overall this is a such a tasty meal as well as so good for you. If you like heat in your sauce then add in some chili powder to give in some extra bang for your buck.

Salmon in Coconut Turmeric Sauce
Serves 4
4 Salmon Darnes (Hake could be great in this too).
2 tbsp rapeseed coconut or olive oil
1 medium red onion finely diced
1 tbsp fresh ginger peeled and grated
2 cloves of garlic peeled chopped and mashed
1 tsp garam masala
1 tsp turmeric
1 tsp salt
1/2 can of chopped tomatoes (about 200gr)
4 tbsp coconut cream from the top of a can
4 fl oz water

Heat the oil and add the onion and sweat for about 2 minutes until it softens.
Add the garlic and ginger and cook for another 3 minutes.
Stir in the spices and salt then cook for a minute or 2 – add a splash of water if it seems too dry.
Add the tomatoes, water and coconut milk and stir to combine. Bring to the boil, reduce to a simmer and add the salmon darnes
Cook in the sauce over a medium heat – splash the sauce over the fish occasionally.
Stir through some chopped coriander and serve with some wholegrain rice.

Quick Salmon & Herb Dip

There is an ancient Irish legend about the Salmon of knowledge – Even in those days they must have known about the brain power of this great oily fish. This is really simple to make for a speedy lunch on the go and also works great as a pre-appetizer if having friends over – isn’t there nothing better than a good multitasking recipe. For my own lunch I have this with a pile of raw veggies and if having a pile of friends over I serve it with baguette brushed with olive oil, well seasoned and toasted in the oven. The horseradish gives this interest and distinguishes it from other run of the mill salmon dips.

4oz delicious Irish Smoked salmon
3oz cream cheese
3 tbsp organic creme fraiche – I always buy Glenisk
1 tbsp lemon juice
1/2 tsp horseradish
Salt and pepper
Large handful of chopped dill and chives

Tip the cream cheese and creme fraiche into a food processor and blend until smooth
Add the salmon and pulse until incorporated but be careful as you still want texture
Stir in the lemon juice, horseradish and herbs.
Season and taste and adjust if necessary.
Delicious and very quick and easy.

Spice Crust Salmon on Red Pepper Escabache with Mint Chutney and Coriander Blinis… Whew

OK seems like quite a list of ingredients but worth doing for the lovely combination. Even if you just do the spice crusted fish and the mint chutney it is worth it. The chutney is amazing – great with a multitude of meat and fish dishes, just on the side ready to dip into. It can be combined also with some greek yoghurt for a different style dressing and is equally lovely. Do remember to add the ice cubes as per the recipe, the ice will set the chlorophyll in the herbs and ensures you retain the lovely green colour in the chutney. The Spice Crust Salmon is a bit hit with my little one and makes a great alternative to fish fingers from the box! (I know, shoot me now but I try buy good ones!) The picture of the dish assembled looks quite refined but if you can imagine on the left of the dish was another big plate loaded with salmon and blinis in order to ensure my other half had enough to eat. That little plate would have been a ‘girls’ portion in his eyes….

This heart protective dish is packed with antioxidants and vitamin C from the red peppers, Capsaicin in the chillies stimulates blood flow and the omega 3 fatty acids in the fish protects the heart and arteries…. Whats not to love!

Red Pepper Escabeche – This keeps, hence the quantity
5 red peppers – deseeded and finely sliced
1 star anise
1 tbsp fennel seeds
2oz castor sugar
4 tsp sherry vinegar – I use PX
Juice of 1 orange
2floz olive oil

Heat 2 tbsp olive oil in large pan. Add peppers star anise and fennel and sauté quickly for 2-3 minute without colouring. Turn down the heat and simmer the peppers. Add sugar and when it begins to caramelise, add the vinegar and OJ. Cook for a further 5 minutes until the peppers are soft. Add the rest of the olive oil.

Coriander Blinis
2 eggs
120ml milk
2oz chopped coriander
150gr gluten free white flour
¼ tsp sea salt flakes

Whisk egg and milk together
Add to the white flour mixing thoroughly
Add salt, stir and set aside for 15 minutes
Heat oil in a large non stick frying pan over a high heat.
Reduce the heat to medium and cook 2 tbsp of the mixture in batches for 2-3 minutes a side each side until golden. Add a sprinkle of chopped coriander onto each pancake when you spoon the mixture onto the pan. Keep them warm while you cook the fish.
(This amount makes plenty for 4 people, half it if you just want 1 or 2 little ones each)

Spice Crust Salmon
4 fillets of fish approximately 5oz each
A few tbsp of Gluten free white flour for dipping
2 tbsp your favourite garam masala spice mix
Salt and freshly ground pepper
Donegal Rape Seed oil for frying

Mix flour and spice mix in a shallow bowl
Season fish and dip both sides into the spice mix
Heat the oil in the pan and when quite hot add the fish
Don’t overload the pan.
Regulating the temperature, cook for about 3-4 minutes a side

Mint Chutney
2oz each of Mint and Coriander
1 clove of garlic
Juice of a lime
1 green apple deseeded
3 green chillies
Thumb size piece of ginger
4 ice cubes
1 tbsp sugar to taste
1 tbsp olive oil
Salt to taste

Place everything in a blender and add a dash of water. Whizz until everything is blended to a puree. Taste and add some extra seasoning if necessary.

When everything is ready plate the dish with some pepper escabeche onto which you sit your salmon. Add mint chutney and dot some avocado for garnish. Accompany with the blinis topped with more chutney and some reserved salmon pieces. Enjoy! 🙂

Skinny Thai Fish Cakes with Chilli Jam

love letters
I had a dream about fish cakes (very strange) and I remember Martin from Fishy Fishy making a similar style cake on TV a few years back. These are very thigh friendly (!) as they contain no potato and I promise you are delicious. I have a real affinity for anything with a bit of heat from chillies probably because I feel the cold quite acutely and I have these in the fridge and ready to go for our Valentines dinner tonight. ..Yum, full of goodness, delicious with the jam and really easy…

Makes 6 Fish Cakes
3 Salmon Darnes – you can use any fish you like, I happened to have salmon
3 Spring onions chopped finely
1 Inch lemon grass chopped finely
2 Tablespoons coriander chopped finely
1 Tsp lime juice
1 tsp fish sauce
1 tsp soy sauce
Salt and pepper

Skin the darnes if necessary
Chop into 2 inch pieces and tip into food processor
Pulse till is resembles a coarse mixture
Add the rest of your ingredients and pulse until combined
Don’t over pulse as you don’t want mush

Note I don’t have egg in these – the mixture is already wet enough to combine
Shape into patties and leave covered in cling film in the fridge for an hour or 2
Gently fry in some coconut oil – 2 minutes each side should do it until golden brown and cooked through
Serve with chilli jam on the side and a big salad with sesame honey and ginger dressing

Salmon Fish Cakes - Skinny Style
Chilli Jam
2 red peppers roughly chopped
2 red chillis deseeded and chopped
2 tbsp tomato puree
2 cloves garlic chopped
2 onions  chopped
2 tomatoes diced
2 tbsp soy sauce
2 tbsp vinegar – balsamic or white if not
1 tbsp brown sugar

Heat oil in the pan and add all the ingredients and mix to coat
Cook on medium heat for a few minutes until veggies start to soften
Turn down the heat, add enough water to cover them.
Cover with a lid and cook until everything is soft
Blend and taste – adjust with vinegar if it needs to be sourer or a further pinch of sugar if not sweet enough.
Cool completely before using.
This will keep in jars in the fridge for 2-3 weeks

Chilli Jam

This is the finished dish we enjoyed earlier…

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