Tag Archives: Fish

Poached Cod in Red Sauce

Cod in Red Sauce

 

Ingredients

400-500kg (1 pound) of responsibly sourced Cod

1 onion chopped

1 red pepper chopped

2 garlic cloves chopped

1.5 tbs pine nuts

3 cups tomato sauce (this is about 1 large 680g jar or about 3 cans)

1 cup water

1/2 juice of lemon

Ghee or olive oil for frying

3 sprigs of Thyme (1/4 tsp if dried), Salt & Pepper

Method

  1. Warm ghee or olive oil in a saucepan for a minute then add chopped onion, garlic, red pepper and the leaves of 1 sprig of thyme, or a pinch of dry thyme. Sauté on a medium heat, covered, for 7 minutes
  2. Season your fish with half juice of lemon, salt & pepper. Cut into 3″ pieces (prepare your rice or potatoes while your vegetables are cooking – see below)
  3. Once the veg have softened, add the red sauce, water, 1/2 tsp salt, black pepper and the remaining thyme. Bring to a boil
  4. Add the fish to the boiling red sauce, reduce heat, cover. Poach for 10-12 minutes, until the fish is cooked. Once the fish is cooked, take a spoon and separate the whole pieces of fish into tiny flakes. This will help to make the sauce lovely and thick
  5. Add pine nuts and drizzle with olive oil
  6. Voila!

I recently had a chat with a good mom friend, who has a beautiful 15 month old and a thriving career. As many moms can relate, this combination leaves her extremely time poor. Some days she’s gone before her daughter is awake and home after she’s asleep. It’s difficult to find the work/life balance for moms, and often times that can drown them in guilt. My lovely friend, driven by her guilt, will often get home from a full day, and spend her evening batch cooking for her daughter. She feels the next best thing to seeing her daughter is providing her with nourishing food. So, my good mom friend, this one is for you!

Fish in a sauce can be tricky. In my opinion, it’s not as diverse as chicken or meat, so knowing what to do with fish to enhance its flavor is essential. The simplicity of this dish is what makes it so wonderfully delicious! Cod is a light and fluffy white fish. It doesn’t have a strong ‘fishy’ flavor, so many people welcome it into their kitchen. The fact that it’s a mild fish also gives it the ‘toddler approved’ stamp. The fatty acid profile of cod is not as high as other oily fish like salmon and sardines, however, it’s a decent source of omega 3 fat, so keeping it on regular rotation will help to provide the essential fats necessary for the growth and development in babies and toddlers.

I serve the dish with either steamed and buttered potatoes or buttered white rice.  You can prepare either of those while your vegetables are sautéing. This dish should be your go to meal when you have only 20-25 minutes to prepare something nourishing and healthy for the family.

Enjoy!

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Salmon and Quinoa Fishcakes

FIishcakes

 

Ingredients

220g wild salmon fillets skinless

1 cup cooked quinoa

1 egg

1 tsp chopped onion

1/2 juice of fresh lime

Spices:  1 tsp ginger, 1/2 tsp salt, 3 pinches garlic granules, black pepper

Ghee for frying or your oil of preference (see note below)

Method

  1. Chop raw salmon into cubes and add to food processor. I use a small hand processor
  2. Add egg, onions, lime, ginger, salt, pepper – blend
  3. Transfer mixture into a bowl and add the cooked quinoa. Mix well
  4. Heat preferred fat for frying while you shape the patties – I use ghee and a lot of it because it soaks into the patties and keeps them moist.
  5. Shape patties and line up before adding to the pan. Make large patties for adults and small 1″ patties for toddlers. I usually make three large patties and six small patties from this mixture
  6. Slow fry the patties for 3-4 minutes on each side. Serve with fresh lime wedges and preferred dipping sauce. I use Greek Yogurt with a sprinkle of salt and garlic granules
  7. Voila

Fishcakes_1

Baking salmon is by far the easiest way for busy moms to get good quality protein and essential  fats into their little ones, but a close second is dishing up a fishcake.  Essential fats like oily fish, avocado, grass fed butter, coconut oil, nuts & seeds should be integrated into a babies diet in the early stages of weaning.  Fatty acids from breastmilk is variable, depending on the mothers diet, and maternal fatty acid stores begin to deplete after 6 months of lactation.  However, fats are essential for a babies growth and brain development and are a key nutrient from 6-24 months.

Quinoa is often referred to as a grain, but it’s actually a seed.  It’s quite unique in its make up, serving as a complete protein containing all essential amino acids and also serving as a starchy carbohydrate.  It offers the variety that a grain would offer, without the irritation that wheat and/or gluten containing foods typically cause during digestion.  We are a wheat free/gluten free family, so quinoa is a great substitute to the normal starchy carbohydrates that are common in my cooking like sweet potato, white rice, potato, squash etc.  I like quinoa, and I use it for certain dishes, but I don’t find it particularly satiating, so typically I will opt for other more nutrient dense proteins and/or carbohydrates, but for fishcakes – it’s perfect!  Quinoa takes 10 minutes to cook – it’s as easy as boiling a kettle.  You can prepare it the night before, and keep the leftovers in the fridge for this recipe.

As a quick and easy side, steam broccoli and beans and serve with a dollop of butter and pinch of salt.

Additional Note

Ghee is clarified butter, meaning the sugars (lactose) and protein (casein) from butter have been removed leaving only the healthy fats.  Being that ghee does not contain lactose or casein, it’s usually tolerated by people who are dairy intolerant.  It’s a wonderful addition to your cupboard for it’s health promoting benefits, but also for its high smoke point, making it preferable to other oils commonly used for frying.

Enjoy!

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Summertime Seabass

Seabass

 

 

 

 

 

 

 

 

 

Ingredients 

6 seabass fillets with skin (100g portions)

2 onions

2 cloves of garlic

1 lemon

1/4 cup of pine nuts

10-12 kalamata olives

Ghee

Salt & pepper

Method

  1. Preheat oven to 350F, 180C, gas mark 4
  2. Add 1 tbs of ghee to baking dish and melt in the oven
  3. While the ghee is melting, slice the onions thinly and garlic thickly
  4. Add onions and garlic to dish with melted ghee, you can add a little more on top of the onions if you like – this will enhance the flavor of the fish. Cook in oven until the onions are soft. Approximately 10 minutes
  5. While onions are cooking, slice lemon, olives and season the fish with salt and pepper
  6. Layer sliced lemons on the cooked onions, sprinkle pine nuts and olives. Add the seabass skin up. Cook for 10-12 minutes, until done
  7. Remove from the oven once cooked and serve. I usually serve with a side of cauliflower ‘rice’ or with stir fry spinach and roasted potatoes. Cauliflower ‘rice’ recipe coming soon. 

Sea bass is SO easy to prepare and a wonderfully light meal to digest during the hot summer days and nights. I often pop this in the oven while the girls are running around outside, burning off the last bit of their post nap snack. Sea bass is not a strong flavored fish, so more often than not it gets toddler approval. The pine nuts, in my opinion add so much to this simple dish. The sweet and buttery pine nut is an important essential fat and an antioxidant, so it packs a punch considering it’s tiny size.  I add a scoop of the cooked pine nuts to the cauliflower ‘rice’ and the girls eat it up with a side of their fish.

Enjoy!

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