Tags

Seeded Salmon with Crushed Minty Peas

SEEDED SALMON WITH CRUSHED MINTY PEAS

This really tasty recipe is taken from my latest cookbook IN THE MOOD FOR HEALTHY FOOD. Check out the video below to see just how easy and good for you it is.

Salmon is a wonderfully healthy fish due to the beneficial omega fatty acids it contains (good for your memory and lowering cholesterol and blood pressure). Adding a crunchy seeded topping to the salmon will give you an even bigger dose of omegas. The wasabi paste used to stick the seeds on top of the fish provides a nice kick. If wasabi’s not your thing then pesto, tapenade,tomato puree or sun dried paste can be used as a substitute.

Preparation time: 10 minutes

Cooking time 10 minutes

Serves 4

 

INGREDIENTS

For the salmon:

4 thick salmon fillets, skinned, about 150g/5 ½ oz each

1-2 tbsp wasabi paste

4 tbsp mixed seeds using sesame seeds, flaxseed, chia seeds and hemp seeds

olive oil for frying

lemon wedges, to serve

 

For the peas:

125ml/4fl oz chicken stock

1 clove garlic, crushed

450g/1lb/3 cups frozen peas, defrosted

finely grated zest of 1 lemon

2 tbsp extra virgin olive oil

1 small bunch mint, leaves chopped

 

METHOD

To prepare the salmon, put the seeds in a shallow bowl and mix together with a good pinch of salt. Lightly spread the wasabi paste over the top of the salmon fillets then lightly press into the seeds, coating the top of each fillet.

Heat a non-stick frying pan over a medium – high heat. Add a trickle of oil and fry the salmon skin side down for 4-5 minutes until the skin is crisp. Turn over and cook for 2 minutes until the seeds are golden and salmon is just cooked through.

While the salmon is cooking, put the stock and garlic in a medium-large saucepan. Bring to the boil and simmer for 1 minute to cook the garlic. Add the peas and return to the simmer. Cook for 1-2 minutes to heat the peas through.

Remove from the heat and stir in the mint, lemon zest, olive oil and season with salt and freshly ground black pepper. Using a potato masher, crush the peas until they are fairly mushed up, but still retain some texture. Serve straight away with the crusted salmon and lemon wedges to squeeze over.

Recipe taken from In the Mood for Healthy Food

 

 

 

 

 

With thanks to Etan Ilfeld for producing the video.

INCREDIBLE CHIA

INCREDIBLE CHIA SEEDS

 

If you’re not yet familiar with chia seeds, then it’s well and truly time for youFullSizeRender (1)

to get to know about these tiny little balls of goodness as they are among the

healthiest foods on the planet. They’re the size of poppyseeds and come in

either black/grey or white. They can be easily be found in health food shops

(numerous supermarkets sell them, too), and their popularity is increasing all

the time.

 

origins

Chia seeds originate from a flowering plant in the mint family called Salvia hispanica that is native to Mexico and Guatamela, and they are said to have been the food of choice of the Aztecs and Mayans back in the day due to their ability to provide sustainable energy. In fact chia is the ancient Mayan word for ‘strength’, and a single tablespoon would keep them going for 24 hours!

 

nutrition

Don’t be fooled by their size – these tiny seeds pack a powerful, nutritional punch. As well as providing energy, they are ridiculously high in fibre, omega-3 fats, protein and antioxidants. They are low in calories, classed as a ‘whole-grain’ and are naturally gluten free. One recommended daily serving is only 1 tbsp (15g/.oz), which is incredibly easy to include into your daily diet.

 

uses of chia

The seeds taste pretty bland alone, so you should add them to other things, such as cereals, yogurt, salads, and veggie or rice dishes. Stir them into soups, porridge and stews, blend them into smoothies or add to your baking, such as bread, cakes and muffins. The thing about chia seeds that amazes me the most is that they absorb so much liquid (12 times their weight) and can therefore be used to thicken sauces, make puddings and used as a substitute for eggs in pretty much most recipes.

When mixed with liquid the seeds plump up, forming a gel layer around each seed, which then acts as a binder in the same way eggs do. To create an egg substitute, simply mix 1 tablespoon chia seeds with 3 tablespoons water or other liquid such as milk or juice. Leave to soak for about 5-10 minutes until you have a gloopy

gel equivalent to one whole beaten egg. Each 1 tablespoon of chia seed is equivalent to one egg, so increase quantities of chia seed and liquid

according to your recipe. It’s worth pointing out that once made, chia seeds

still retain a slightly crunchy texture when in gel form. For many recipes this is just fine, such as in baking, but you can grind the seeds in a blender

or coffee grinder before mixing with liquid for a smoother end result. This is particularly useful when making puddings or sauces.

 

Recipe inspiration

My latest cookbook In the mood for Healthy Food is out mid July and contains many recipes using Chia seeds such as Chia Seed Flapjacks, Beef and Quinoa meatballs, Raspberry Chia Jam. However here is a sneak peek of a versatile salad dressing which uses chia seeds to create a creamy texture.

 

Lemon Chia Caesar Salad Dressing…

This is great to use as a salad dressing with crunchy Cos lettuce, crunchy baked bread croutons and some shavings of Parmesan cheese. It also works really well as a dip for crudites or to toss into cooked new potatoes for a very tasty

potato salad. Place 3 tablespoons lemon juice, 2 tablespoons

chia seeds, 3 tablespoons avocado or extra virgin olive oil, 1 anchovy fillet, 1 small peeled garlic clove, 1 teaspoon Dijon mustard and 1 teaspoon honey in a blender and blitz until smooth. Check for seasoning and add salt and pepper to taste.

Serves 4.

 

For more recipe inspiration like this, check out my new book…

cover shot thumbnail       IN THE MOOD FOR HEALTHY FOOD

Available from Nourish Books in July 2015

ROAST SQUASH AND GARLIC SOUP WITH CRUSHED CHILLI, NIGELLA AND FENNEL SEEDS

ROAST SQUASH AND GARLIC SOUP WITH CRUSHED CHILLI, NIGELLA AND FENNEL SEEDS

I’ve literally just made this very tasty soup and wanted to share the recipe with you. Today is one of those frantic ones where I am working from home during the day, so pretty calm, but the second I collect the kids from school it all goes mad with one thing and another leaving no time at all to prepare any food for dinner. So – I have just made this really easy soup. I roasted the veg while clearing up the breakfast pots. When I stopped work for a coffee, I whizzed up the soup and at lunchtime heated some up and tucked into a small bowl while clearing up. The kids can have a bowlful with in minutes of getting home, scattered with cheese and crushed breadsticks (a new favourite of theirs), and it will do a great job as a light evening meal, with some warm seeded bread and the remains of the cheeseboard from the weekend for my other half and I when we finally get a chance to sit down!

INGREDIENTS

1 medium-large butternut squash, peeled

8 garlic cloves, unpeeled

2 carrots, peeled

2 onions, peeled

olive oil, for drizzling

approx. 1.3 litres vegetable stock

salt and freshly ground black pepper

1 tsp crushed dried chilli

1 ½ tsp nigella seeds

1 ½ tsp fennel seeds

METHOD

Heat the oven to 200C/180C Fan/gas 6. Cut the squash, carrots and onion into chunky wedges. Put in a large roasting tray with the garlic cloves and drizzle with olive oil. Turn to coat everything in oil and roast in the oven for about 50 minutes, turning a couple of times, until cooked through and just becoming golden.

Once cooked, squeeze the roasted garlic out of the skin, into a liquidiser and blend with the rest of the roasted vegetables and stock until smooth. This will need to be done in batches, so tip any blended soup into a large saucepan as you go. Add any extra stock or water until you reach the consistency you prefer.

Gently heat the soup and season with salt to taste.

Crush the chilli, nigella and fennel seeds in a pestle and mortar.

To serve, ladle into bowls and sprinkle the seeds over the top, serving any extra separately.

PS…

The soup will keep in the fridge for up to 1 week or freezes really well in individual portions.

If making this for children,  you can sprinkle theirs with parmesan cheese or crushed breadsticks will even go down a treat.

Healthy Midweek Stir-fry

CHICKEN, GINGER AND PINEAPPLE STIR-FRY

You can’t beat a simple stir-fry midweek and this is full of flavour and goodness.

Serves 4

INGREDIENTS

2tbsp vegetable or sunflower oil

4 small chicken breasts, cut into strips

2 cloves of garlic, peeled and crushed

1 small ripe pineapple, peeled and cut into 2-3cm (about 1in) pieces

25g (1oz) root ginger, peeled and thinly sliced

250g punnet of cherry tomatoes, halved

200g (7oz) beansprouts

1 bunch of spring onions, sliced into 3-4cm (1¼-1½in) pieces

2tbsp oyster sauce

2tbsp caster sugar

75ml (2½fl oz) chicken stock

Small bunch of coriander, roughly chopped

Cooked wholewheat noodles tossed in a little sesame oil or Thai rice, to serve

METHOD

Heat a wok over a high heat and add 1tbsp of the oil. Season the chicken with a little salt and pepper and stir-fry with the garlic for 3-4 minutes until it has browned. Remove from the wok and keep warm.

Add the remaining 1tbsp of oil to the wok and add the pineapple, ginger, tomatoes, beansprouts, spring onions, oyster sauce and sugar. Stir fry for about 1 minute before adding the stock.

Providing you still have the wok over a high heat, it should instantly come to the boil.

Cook for about 3 minutes until the sauce is becoming thick and sticky. Return the chicken to the pan along with the coriander.

Toss to combine and serve with the noodles or rice.

PS…

Strips of pork or raw tiger prawns can be used instead of the chicken, simply cook as above.

Photography, thanks to Gareth Morgans.

HEALTHY, CHEAP AND COMFORTING SOUP…

MOROCCAN CHICKPEA SOUP

A delicious bowl of comfort, for cold wintry lunchtimes, and especially good if you are trying to be healthy and save a few pennies at the same time.

Makes 4 servings

2 tbsp olive oil

1 onion, chopped

2 cloves of garlic

pinch of chilli powder

1 tsp ground cumin

½ tsp ground coriander

½ tsp ground cinnamon

1 courgette, diced

1 tin chopped tomatoes

600ml chicken or vegetable stock

75g apricots, chopped

400g tin of chickpeas, drained

Small bunch of coriander, chopped

Juice of ½ lemon

Heat the olive oil in a saucepan and sauté the onion and garlic for about 5 minutes until it is softened but not coloured. Stir in the chilli, cumin, ground coriander, cinnamon and courgette. Continue to cook for a further 5 minutes before adding the chopped tomatoes, stock, apricots, chickpeas and seasoning.

Bring to the simmer and cook for 20 minutes. Stir in the chopped coriander and lemon juice. Serve hot.

PS…

This soup freezes really well. Make a large batch and freeze in individual portions. Stir the chopped coriander and lemon juice in once re-heated.

Next Page »

Latest Tweet

  • Find my Mediterranean Baked Chicken & Rice recipe, a personal family favourite, in the #MumsHelpingMums cookbook… https://t.co/tMnnvShqGf

    Retweet Reply Favorite

From My Blog

rss
  Packed full of festive spices, stem ginger and ginger wine this rich and fruity Christmas cake is a real treat. This recipe was originally featured in a feature I did for Waitrose Food magazine November 2015.  Makes 1 X 25cm round cake   700g mixed currants, raisins and sultanas 200g soft dried apricots, quartered […]

The Gorgeous Kitchen

Next time you are flying from or travelling through London Heathrow’s Terminal 2, then please do come and visit this stunning restaurant and room with a view. Order some of my recipes from our innovative menu’s using fresh, seasonal produce or relax with a drink at our stylish bar.