recipes

Mediterranean-style fish stew, so tasty

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Eddie and I do like the taste of classic Mediterranean flavours like olives, garlic and lemon, and we also enjoy salmon 😋 This recipe suggestion combines the two - you may like to try it.

Ingredients
Serves Two
150g couscous or lower carb cauliflower rice - my choice
olive oil
1 lemon
2 boneless salmon fillets (about 120g each), skin on
2 garlic cloves
2 courgettes/zucchini
10 Kalamata olives (de-stone if necessary)
400g tin quality plum tomatoes
5g fresh parsley, finely chopped

Method
1. If using couscous put it in a large heatproof bowl, just cover with boiling water, then add 1 tsp olive oil, a good grating of lemon zest and a pinch of sea salt and black pepper. Cover with a plate and leave to fluff up while you make the stew.
I use cauliflower rice for this recipe and find the pre-packed frozen bags available in most supermarkets a boon, however you can make your own if preferred, see here.
2. Place the salmon fillets, skin side down, in a dry non-stick frying pan on a medium heat and cook for two mins or until the skin starts to sizzle. Flip over, then carefully peel off the skin and place directly into the pan next to the salmon. Cook the salmon for 2 mins to colour, then remove to a plate. Fry the skin for 3 mins more, then remove to the plate with the salmon.
3. Wipe out the pan and return it to a medium heat with 1 tbsp olive oil. Peel and finely slice the garlic, thinly slice the courgettes/zucchini and if necessary de-stone the olives, then add everything to the pan and cook for 10 mins until soft.
4. Pour in the plum tomatoes, breaking them up with the back of a spoon. Grate in a little lemon zest, then place the salmon fillets on top of the sauce, cover with a lid and cook for 5 mins or until the salmon is perfectly tender.
5. Divide your choice of couscous or cauliflower rice into two bowls, spoon over the stew and place a salmon fillet on top. Sprinkle over the parsley and top with the crispy salmon skin. Serve with lemon wedges for squeezing over.
Adapted from original recipe here

For many people, salmon is the king of fish – it has a firm, meaty texture and a beautiful pink colour. It’s really versatile, too – it can be baked, poached, steamed, fried or flaked into stir-fries, pasta or risotto. It’s known as a brain food because of its high Omega 3 content, as well as being rich in vitamin D and minerals. Read more about the health benefits of salmon here


~ enjoy your day ~

You will find a variety of recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan
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