Fish and Potato Oven Parcel

Hello everyone, I hope your day has been well.

This is a great recipe where everything gets cooked together and all the flavours can marinade into one. I used a frozen piece of fish which works so well with this recipe because the fish retains a lot of moisture keeping it succulent and juicy. An oven parcel is a really versatile dish because you can pretty much add whatever type of fish or vegetables you like and the end result will be delicious.

Recipe: Fish and potato oven parcel (serves 1)

Ingredients

2 small potatoes

1/2 tsp creamed coconut

1/2 tsp oil

1/2 tsp soy sauce

1 tbsp Thai red curry paste

Sprinkle of salt and chilli

1 fillet of fish

Vegetables: corn, peas, kale

Method

  • Preheat the oven to gas mark 6 and prepare equal sheets of baking paper and foil, roughly 20cm x 60cm.
  • Wash the potatoes well and slice 0.7cm thick. Place in a pan of water and bring to the boil for 5 minutes and drain.
  • In the meantime, melt the creamed coconut in the microwave for 30 seconds, mix with the oil, soy sauce, curry paste, salt and chilli in a bowl.
  • Tip the potatoes onto the baking paper and foil. Cover the curry paste mix over the fish and place on top of the potatoes. Sprinkle over the vegetables and bring the edges together to form a parcel.
  • Bake in the oven for 35-40 minutes until everything is fully cooked.
  • Leave to rest for a few minutes before opening and be careful of the steam.

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£1.00

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Jamaican Saltfish Fritters

Hello everyone, I hope you’ve been well today.

Today’s post is one of those recipes where you can pick and choose the quantity of each ingredient, depending on your preferences. The idea is to have a fairly loose batter that will produce soft center and a slightly crispy outer layer. Saltfish fritters are so tasty and delicious although they can be quite greasy, so a great idea is to eat this with a hearty portion of vegetables or salad. I opted for sweetcorn, peas and green beans.

Recipe: Jamaican saltfish fritters (makes 10)

Ingredients

2 fillets of saltfish

250g self raising flour

1 spring onion, finely sliced

1/4 small red onion, finely diced

Pinch of turmeric, black pepper, chilli flakes,

1 tsp tomato puree

250ml water

Oil, for frying

Portion of vegetable or salad

Method

  • Rinse the saltfish and place in a pot with water. Bring to the boil for 5 minutes, drain the water and rinse again. Leave to cool before tearing into smaller pieces.
  • Heat the oil in a deep pan. Mix all of the dry ingredients together, stir in the water until it forms a loose batter.
  • Once the oil is hot, spoon about 2 tablespoons on the mixture into the pan and fry for 4-5 minutes on both sides until golden.
  • Place on a tray covered with kitchen paper to soak up the excess oil and put into the oven on a low heat to keep warm.
  • Repeat until all of the batter is used up and then prepare some salad or vegetables and serve alongside the fritters.

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£1.00

Rice and Lentil Empanadas

Hello everyone, I hope your day has been well.

I hope you enjoy this recipe, it’s vegetarian for a change and is a great side dish. These empanadas are filled with lentils, brown rice and kale, all hearty and nutritious. Although the filling is fairly healthy, it doesn’t take away from the great flavour that comes through from the rich tomato puree which really brings everything together. I do find that empanadas can be quite dry depending on how moist the filling is, so a dipping sauce, salsa or chutney would go down well.

Recipe: Rice and lentil emapanadas (makes 6)

Ingredients

45g brown rice, cooked

95g lentils, cooked

1/2 tsp garlic powder

1/2 tsp tumeric

1/2 paprika

1 tbsp tomato puree

1/2 tsp oregano

Pinch of salt and pepper

Use my empanada pastry recipe <<

Use my kale pesto recipe <<

Method

  • Separately cook the rice and lentils according to the packet instructions.
  • Add both to a bowl along with the other ingredients and mix everything together until well combined.
  • Set aside to cool and down and preheat the oven to gas mark 6 and lightly oil a baking tray.
  • Roll out the dough and use a 3 inch cutter to make the pastry shapes.
  • Spoon 1 tbsp of the rice and lentil mixture onto half of the pastry, then 1 tsp of the kale pesto recipe on top.
  • Fold the pastry over the top and crimp the edges using your fingers to secure the empanada.
  • Repeat the above step until all of the filling is used up.
  • Place each empanada onto the prepared tray and bake in the oven for 25 minutes until the top is slightly golden.

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*recipe inspired by Greg Nelson Cooks*

lentil-and-rice-filling1

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Veggie Noodle Stir-Fry

Hello everyone, I hope your day has been well.

This recipe is fairly quick and simple, it does require a bit of veg preparation which probably takes the most time. It’s also somewhat healthy and great for a satiate, nutritious lunch. Vegetable stir-fry’s are a great way to get your 5 a day, especially when you use a range of different, colourful vegetables. I’ve posted a couple of stir fry recipes before but I think this is my favourite so far, the taste is amazing and I think I’ve got the combination of ingredients just right.

Stir-frying is a great, quick cooking method, perfect for any night of the week and if you love a takeaway stir fry, this would be a nice, healthy alternative. Another bonus is you can customise this recipe with whatever vegetables you have in your fridge. I’ve used 2 types of cabbage which are both fairly inexpensive and high sources of vitamin C and K, aiding in healthy cells and helping the body to heal.

Recipe: Veggie noodles stir-fry (serves 2)

Ingredients

Handful of broccoli

1 heaped tbsp of sweetcorn

1 heaped tbsp of peas

1 tsp, oil for frying

1/2 carrot, finely sliced

1 garlic clove, crushed

30g red cabbage, finely sliced

1 leaf savoy cabbage, finely sliced

Egg noodles, 1 portion

1 tsp brown sugar

1 tbsp oil

2 tbsp soy sauce

1/4 tsp chilli flakes

1/3 tsp ginger powder

Pinch of salt

50ml water

Sprinkle of nuts, crushed

Method

  • Firstly, prepare all of the ingredients and set aside.
  • Bring a small pan of water to boil and add the broccoli, sweetcorn and peas for 3 minutes.
  • In the meantime, bring a pot of water to boil for the noodles and cook according to the packet.
  • Drain the water from the vegetables and noodles once cooked.
  • Heat 1 tsp of oil in a frying pan on a medium heat, once hot add the garlic, cabbages and carrot. Cook for 3-4 minutes.
  • In the meantime mix the sugar, oil, soy sauce, chilli, ginger, salt and water together in a bowl and add to the pan, stirring well.
  • Add the noodles to the pan and cook for a further 3 minutes until most of the liquid is dissolved.
  • Portion the stir fry into 2 bowl and sprinkle with crushed nuts before serving.

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Parmesan Chicken

Hello everyone, I hope your day has been well.

For this recipe I have opted for a skinless chicken breast which contains less fat and is a great source of protein. Parmesan is generally high in calories so it important to eat it within moderation. As the recipe is baked rather than fried it is automatically healthier because there are no additional calories from the oil. When I ate this Parmesan chicken, it was alongside some salad, rice and broccoli but it is most commonly eaten with spaghetti and a rich tomato sauce. Parmesan can be quite rich to the pallet if you are not used to it, therefore I think it makes a great side dish.

Recipe: Parmesan Chicken (serves 3-4)

Ingredients

50g parmesan, finely grated

25g fine cornmeal

1/2 tsp dried thyme

1/2 tsp paprika

1/4 tsp crushed chilli

1 egg

400g skinless chicken breast, cut into strips

1 lemon, cut into wedges for serving

Method

  • Preheat the oven to gas mark 6 and lightly oil an oven tray.
  • Whisk the egg in a bowl.
  • In another bowl mix the Parmesan, polenta, thyme, paprika and chilli. Even spread this mix onto a tray.
  • Place the chicken pieces into the egg until fully coated to allow the Parmesan crumb to stick.
  • Then one at a time add the chicken pieces to the tray and cover in the Parmesan crumb mixture.
  • Bake in the oven for 15-20 minutes until the crumb is slight crispy, golden and the chicken is fully cooked.
  • Serve immediately with a squeeze of lemon juice.

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*Nutritional Information found through Google*