Dinner, Fish, Healthy, super filling, Uncategorized, Under 30 min

Cod and Chorizo Mélange

Serves 4 OR 2 Dinner meals and 2 lunch boxes for the next day

  • Tablespoon sunflower oil
  • 1 tin of chopped tomatoes
  • 1tin of butter beans
  • 4 fillets of cod
  • Onion – Fine Chopped
  • 200g Cooking Chorizo- sliced/ chopped

In a DEEP Frying pan heat oil and cook onions till softened (5 mins)

Add Chorizo, get the oils releasing from the Spanish sausage, Coating the onions with this tasty pigment

Pour in the Tomatoes, and then refill tomatoes tin with water and add this to the pan as well. Season with salt and pepper and bring to a bubble.

Once you have a good boil going on in the pan, put your cod fillets to bed in the sauce. Reduce the heat and simmer for 7- 8 mins- the cod will poach in the tasty-ness.

Gently mix in those butter beans and cook for the 2 mins so hot through.

Scatter with your green parsley and serve – I also sprinkle some of my Chilli and Garlic sprinkles over- but that because I have a small addiction to this.

Eat – and be impressed (like He and I were) about how tasty and filling this low cost, low fuss Fish dinner is!

 

Wash up roll call – one deep frying pan, your stirring implement. Whatever you serve it in

Dinner, Fish, Healthy, Serves 2, Under 15mins

 Happy Healthy Haddock with Parsley Gremolata

Something fresh and light, bit of lemon capers and olives makes me feel like I’m doing something fancy but really these are store cupboard examples of things that sit there towards the back until some sort of community food drive. Give them a bit of life this spring, on the table in under 15, a nice break from the carb loading pasta dishes. And for a girl that doesn’t like olives… this is my new exception to that rule. Flat leaf Parsley is in season and is such an under utilized flavour.

 

 

 

What you need:

280g Haddock Fillets
Tbsp. Rape seed oil
Asparagus and tender stem broccoli
1 courgette sliced
Squeeze of mayonnaise

For the Gremolata

50g flat leaf parsley leaves finely chopped
50g pitted green olives – chopped
30g capucine capers – chopped
1 garlic clove – fine grated
1 lemon, zested then cut into wedges.

 

  • Preheat the Oven to 180C (fan assisted) – Line a baking sheet with foil
  • Make the gremolata by combining the parsley leaves, olives, capers, garlic and lemon zest
  • fish fillets on the foil, skin down.- Drizzle with the oil -Sprinkle a tablespoon of the gremolata over each fillet, mixing the remaining gremolata with mayo and putting to one side – Voila homemade tartare sauce to serve with
  • Season the fillets with some black pepper and bake in the oven for 10-12 mins until flaky and cooked through.
  • Meanwhile steam your Veg, Broccoli for 2 mins then add asparagus 1 min, add courgette – 1 1/2 min (about 5 min in total, still al dente)

 

Serve the fish with the veg, freshly made tartare and a wedge of lemon

 

Wash up roll call:

Chop board, chop knife, bowl for gremolata, zester, fish slicer, steamer/saucepan, 2 set of cutlery and 2 plates.

 

Kcal 295
Fat 17g
Sat Fat 3g
Carb 5g
Protein 32g
Dinner, Fish, Healthy, Serves 1, Under 15mins

Dinner For One – My Curry Crusted Salmon with Broccoli and Rice.

Tonight the flat was empty. He was at work on a late. She was out at rehearsals. Sofa space to myself. Long day at work (aren’t they always?) and the temptation of the freezer food called.

However He had done as requested and taken out the salmon fillet from the freezer to defrost – sleepy Lola with a brain full of cotton wool as she headed out the door forgot-so best not waste and do something speedy to hit the satisfy spot.

At this juncture I will point out that He – not a fussy eater- is not a fan of salmon. And by not a fan I mean would rather go hungry than eat it. I think he would rather stick his hand in boiling water than cook it but I have not tested this theory and I am digressing – my point is this – I am a fan of salmon. And this is my current favorite way to serve it – maybe cos it’s tasty, Maybe cos its 10 mins to cook.

 

CURRY CRUSTED SALMON ON RICE AND BROCCOLI.

The title pretty much says it all.

  • salmon fillet
  • curry powder -table spoon
  • sugar (granulated if you want specifics) Table spoon
  • Salt (table) 1/2 Table spoon
  • oil – a lug of
  • Rice-dry Basmati- 1/2 cup
  • Tender stem Broccoli- a good few stems
  • mini leaks (optional) 2-3, sliced diagonally

 

mix up your curry powder, sugar and salt in a bowl.
dredge your salmon fillet through this mix, coat all sides, leave fleshy side down to create a nice “curry crust”

cup of water on to boil, when simmering add rice, then cover with steamer (I use a sieve I confess) put your greens in to this and cover with lid- or if you want to be clever use your plate/ bowl you will be serving in to warm it a bit

Heat your frying pan with the lug of oil in – let this heat for a good min or so, we want it hot
In goes your salmon -I start skin side down, but I like crispy skin. Yes I eat the skin. trust me that’s not the weirdest thing your going to read that I eat if your following this blog

4 mins

turn over salmon – If its a thick fillet I try to press it a bit to the side of the pan as well to get the sides

4 mins

Drain your rice – on to plate, top with steamed greens – arrange as fancy as you wish to bother. Top this with you lovely seared salmon

(optional) add a smear of soy sauce below the rice to season with and also do the chef-y thing of having smears of sauces.

Put in your face and (hopefully) enjoy.

Time spent : minimal – 10 mins or under

washing up : minimal

2 pans, a sieve and a bowl (or 2 if you didn’t’ just rinse and dry the first bowl) 1 fork

satisfaction – it’s a Lola trusted favorite.