recipes for healthy living

Tag: salmon

A chunky chowder

I really enjoy a chowder and while this one contains just 2 fish ingredients – smoked haddock and smoked salmon, it is really delicious. It makes a great filling lunch dish or main course and would be great on the weekend. I used a basic chowder recipe but to make it a bit different I griddled some baby leeks and added some cannellini beans to add some extra oomph. The reason I used smoked salmon is that I had it in the fridge, any other fish you like can be used instead… even a few prawns or scallops if you were going all out!.

1/2 white onion peeled
1 bay leaf
2 blackpeppercorns
4 oz smoked haddock
3 oz smoked salmon
1 garlic clove peeled and flattened
5oz milk
3oz cream
1 tbsp roux made from a knob of butter and 2 tbsp gluten free flour, butter melted and flour stirred in and cooked out
3oz cooked cannellini beams drained and rinsed
2or 3 large handfuls chopped chives tarragon or chervil
3 baby leeks trimmed washed and halved – optional

Griddle the leeks if using and set aside.
Season your fish.
Put cream, milk, peppercorns, garlic and onion into pot with haddock, bring to the boil, reduce to simmer and poach the haddock for about 4 minutes. Ensure that the haddock is covered by the liquid. For the last minute, add the salmon.
Remove the salmon and haddock and take skin off the fish and discard. Keep both fish on warm plate while you continue with recipe.
Strain liquid into new pot and bring heat up again. Whisk in the roux to thicken the liquid. Add in the cannellini beans and your cooked fish.
Stir in the chopped herbs and pour into your serving bowls – 2 small portions or 1 larger man size portion.
Top with griddled leeks – serve and enjoy. This is a yummy meal full of protein, good fats paticularly Omega 3 fatty acids. The herbs provide antibacterial and antiviral volatile oils and if using chervil you get useful amounts of iron – so this is not only really delicious but all good for you too!..

Thai Style Veg, Griddled Fish and Herb Butter

This is a really quick and easy supper dish, simple to prepare and full of healthy flavours and of course the good fats from the Salmon make it a super health option. Based on a recipe from DCS, You can use Sea Bass or Bream as an alternative if you have it. I love herb butters – this one is a little bit different with lemon grass and fish sauce – you can make a batch and keep it in the fridge and use it to liven up any griddled fish you are preparing. The veggie options are endless; you can use pak choy, beans, broccoli, curly kale (remove the centre stalk). You can even add some cooked lentils if you like them …. All in all a delicious way to get your 5 a day…

Stir fry veg

Serves 2
2 tbsp oil for stir frying
½ head cauliflower, trimmed into florets and blanched until almost cooked and refreshed in cold water
4 spring onions trimmed and chopped into 1 inch pieces
2 oz of mangetout or green beans, washed and trimmed
1 red and 1 yellow pepper deseeded and sliced into strips
1 red chilli (more if you like it hot with seeds!) deseeded and sliced into rings
3 cloves garlic finely chopped
1 inch piece of ginger finely chopped
1 tbsp dark soy sauce
1 tbsp fish sauce
1 tbsp lime juice
1 tbsp ginger syrup or honey or 2 tbsp sweet Indonesian soy sauce called kecap manis
Handful of toasted sesame seeds – optional

Heat your griddle pan for your salmon
Heat 2 tbsp oil in large frying pan or wok
Add peppers chillies garlic ginger and sauté over high heat for about 30 seconds
Add cauliflower, mange tout or beans and stir fry over high heat for about 3 minutes
(Start cooking your salmon at this point – see below)
If you are using lentils add them now
Add all liquid ingredients plus about 2 tbsp water
Cook for about another couple of minute or so until juices thicken slightly
Taste and add little extra soy or fish sauce if flavour needs little adjustment
Scatter over the toasted sesame seeds if using

Griddled Salmon
Heat griddle pan (or your BarBQ) to a high heat
Dry your fish and season with salt
Lightly pat with butter or oil on the flesh side
Place flesh side down onto the griddle (you should hear an immediate sizzle, telling you the griddle was good and hot)
Griddle on the flesh side until you see the cooking colour move up the side of the fish and when about 2/3’s up the thickness of the fish, turn over and finish on the skin side. This way you get a pretty griddle pattern on the top of the fish.

Herb Butter

1 piece of lemongrass, tough outer leaves removed, bottom half inch and top 3 inches removed –chopped incredibly finely – keep going over it so it is really fine, like dust.
Zest of half a lime
1 tbsp chopped flat leaf parsley
.5 tbsp fish sauce
Juice of half a lime
4 oz butter

Combine all the ingredients, roll up in clingfilm in a sausage shape and refrigerate until needed.

To plate up – serve the fish on top of your stir fry veg and finish with some of the herb butter.
Delicious – let me know what you think.

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