Salmon and the occasional tuna are the only fishes I eat. And maybe the ones my mum goes to get but I'm not so fond of those and will always run back to my trusted fillets of ray-finned fishes.
Oil-free, pan-seared fennel seed salmon
I think salmon is the easiest meat to prepare with so little effort.
You need:
1 fillet, salmon
Sprinkle of black pepper
Sprinkle of fennel seeds, crushed
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| I've teamed it up with cauliflower rice and a fluffy spring onion omelette. I love my fish to be slightly raw on the insides. Sear it for 10 minutes while moving the fish on each side regularly so you get a good balance of searing per side. Keep your heat low if you want to cook the insides well without burning the outer parts. |
1. On a board or plate, sprinkle as much black pepper as you wish on all sides of the fillet (including the skin unless you've deskinned it).
2. Take a sprinkle of fennel seeds and crush them with a pestle & mortar until nicely crushed and "dusty". Rub all over your fillet.
3. Grab a non-stick pan and heat it up. Salmon is a naturally oily, fatty fish so you really don't need any oil.
4. Place your salmon in. Make sure you pan-sear all sides well and watch the natural oils flow. Sear it on low to medium heat to avoid burning the outsides.
5. If the amount of fish oil is bothering you, place your cooked fillet on a piece of kitchen towel and let it soak in the oils.
Cauliflower Rice
Cauliflowers are a great source of Vitamin C and Vitamin K so you should definitely include them in your diet at least 2-3 times a week if you want to get the health benefits from them! So I found this from www.whfoods.com about these cruciferous veggies:"While cauliflower is not a well-studied cruciferous vegetable from a health standpoint, you will find several dozen studies linking cauliflower-containing diets to cancer prevention, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. This connection between cauliflower and cancer prevention should not be surprising, since cauliflower provides special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body's detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly."
You need:
3 cloves, garlic
1 small shallot
1/3 cauliflower (imagine your veg to be a pie, cut a third of it off)
2 teaspoon, whisked egg
Paprika powder (optional)
Pepper
Salt
Olive oil
1. Remove the garlic and shallot skins. Cut up your cauliflower into manageable pieces. Put all 3 ingredients into the dicer/blender (if you don't have this machine, you can manually chop them up finely). The reason we use it is because it dices the ingredients perfectly to give you that rice texture you are looking for. Also, it takes seconds. (lazy people syndrome over here, haha!)
2. Grab 2 eggs and crack them into a bowl. Season them as you please because this will be your omelette for later on. Whisk well and add 2 teaspoons into your cauli-rice mixture. Stir the egg well until you get a slight, thick texture. Add in your seasoning.
3. Heat your non-stick pan up. Add in a little olive oil. Get your rice mix in and stir. I added a hint of paprika powder for the taste. Stir occasionally to make sure it doesn't get burnt. If you're waiting for it to turn brown as an indicator that it's cooked, fear not - you can cook it for 5 minutes and it's already safe to eat.
Turn this into your own rice variation by adding anything you want (meat, seasoning, fish, vegetables, etc)
Spring onion omelette
You need:
2 eggs, whisked (from our rice mix)
White pepper
Spring Onions (mine is home grown and organic)
1. Take your whisked eggs and season them as you please. I just used white pepper.
2. Whisk a little more. Keep whisking until you get a nice, evenly whisked texture with bubbles.
3. Heat up your non-stick pan and add a dash of olive oil. Once heated up, pour the eggs in slowly. When pouring, keep it as low to the pan as possible. Just makes a neater circle shape.
4. Leave the eggs to form on the pan and add your spring onion in. Try to check every now and then with a spatula if the bottom has cooked. If you want a super neat edge, use your spatula and carefully remove the "skin edges". Be gentle to avoid breaking your omelette.
5. With a non-stick pan, you can easily tell if the egg can be moved to the other side. Once you get that sign, flip it over gently and let the other side cook.
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| With patience and a little love, you'll get a nicely coloured, fluffy omelette. |
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