Baked blue eye fillet with baby tomatoes and olives

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baked-blue-eye-tomato-olivesThis dish has to be one of my favourite ways to enjoy fish. I make it with blue eye trevalla – a fish that’s widely available in the Southern Hemisphere, with a firm white flesh and a delicious mild flavour. However the recipe will work with pretty much any good-eating white fish so is adaptable for whatever’s available locally.

Tomatoes are an excellent source of lycopene – a phytonutrient that’s rich in antioxidants. According to the Journal of Agricultural and Food Chemistry, a study by Cornell University in the US in 2002 found that cooking tomatoes increases the body’s ability to absorb lycopene and also increases total antioxidant activity. In fact, the study found that amongst the different cooking times tested, the longest cooking times rendered the highest increases in lycopene and total antioxidant levels – great in this dish where the tomatoes are roasted for around 45 minutes.

If you’re not keen on olives, you can leave them out. The tomatoes and white wine will add enough flavour during cooking process as will garnishing with fresh parsley leaves prior to serving. Personally however, I find the olives add a delicious, intense flavour boost to the dish.

Ingredients

  • 1 x 400g – 500g / 14 -18 oz fillet of blue eye (or any other firm white fish) – or two smaller fillets
  • 150g /5 1/4 oz mixed baby tomatoes (I choose cherry tomatoes, baby roma and yellow tomatoes)
  • 12-18 pitted black olives (depending on size and how much you like olives)
  • 5 tablespoons white wine
  • 3 tablespoons olive oil
  • handful of fresh parsley
  • salt and pepper to season

Method

  1. Choose an overproof dish that your fish will fit snuggly into – I choose a smallish lasagna dish
  2. Pre-heat the oven to 150 degrees Celsius or 300 degrees Fahrenheit – allow to heat for 10 minutes
  3. Season your fish fillet and place it into the dish
  4. Arrange the tomatoes and olives over the fish and around the dish
  5. Mix the white wine and olive oil and drizzle over the fish and tomatoes
  6. Tear the parsley leaves from the stalks and place the stalks around the dish
  7. Cover  the dish with foil, place in the oven and bake for 30-35 minutes until the fish is cooked through
  8. Remove from the oven and turn the temperature up to 180 degrees Celsius/350 degrees Fahrenheit
  9. Leave the fish to rest and return the tomatoes to the oven. Roast for an extra 10 minutes
  10. Chop the parsley leaves (not too fine – quarters to eighths should be sufficient)
  11. Divide the fish between 2 plates, drizzle with the juices from the dish and cover with the tomatoes
  12. Top with the chopped parsley

This dish is delicious served with a green salad dressed with a lemon vinaigrette

Serves 2

 

Roast vegetable ratatouille

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Roast-vegetable-ratatouilleThis is my take on the classic French Provencal vegetable stew. I love to make it a night or two ahead so that the flavours blend beautifully and I have a light and healthy vegetable dish ready for an easy after-work meal. It’s highly versatile and is suitable for those on a paleo diet, people looking to limit their calorie or starchy carbohydrate intake and vegans.

Traditionally, the vegetables are pan friend however I prefer to roast them with some garlic. This adds a delicious caramelised flavour to the dish which I balance by adding a generous serve of black olives. If you’re not a fan of olives, simply leave them out, the dish is delicious without them too.

I always have fresh basil on hand but if you have fresh thyme available throw in a handful of chopped leaves when you add the roast vegetables to the crushed tomatoes.

Ingredients

  • 2 medium sized red capsicum (or one red and one yellow)
  • 1 medium sized eggplant
  • 2 small to medium zucchinis
  • 1 medium to large sized onion (I like Spanish but brown works too)
  • 6 garlic cloves
  • 1 x tin 400g tin/14 fl oz can of crushed tomatoes
  • Large handful of fresh basil leaves to serve
  • 2 tablespoons extra virgin olive oil
  • Optional: 18 black olives, pitted

Method

  1. Pre-heat the oven to 180 degrees Celsius/350 degrees Fahrenheit
  2. Peel the garlic cloves
  3. Chop up the rest of the vegetables into medium sized chunks
  4. Drizzle the chopped vegetables and garlic cloves with the olive oil
  5. Place on a baking tray and cook for in the oven for 50 minutes
  6. Remove and add to a large saucepan with the crushed tomatoes and optionally the black olives (if using them)
  7. Simmer for 20-30 minutes until the flavours have merged well

Delicious served with cous cous (great for vegans), some baked white fish or with your favourite protein.

Serves 4 (as a side dish)

 

Tomato and buffalo mozzarella salad with eggplant and poached chicken

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poached-chicken-buffalo-mozzarella-salad

In my opinion, buffalo mozzarella is one of the most delicious foods on earth – particularly when served with fresh ripe tomatoes and basil. There’s plenty of anecdotal evidence to suggest that milk and milk products from the domestic buffalo are easier on the digestive system that cow’s milk and cheese. Buffalo milk (and cheese) is also thought to help those with eczema and psoriasis and be beneficial for those with irritable bowel syndrome.

Rocket (known in the US as arugala) is a lesser known cruciferous vegetable (think broccoli, cauliflower and kale) and is high in vitamins K and A and provides a bitter flavour that is complimented wonderfully by the balsamic dressing.

For extra protein, I like to mix through some poached chicken breast which on its own can be bland but in this dish provides a good textural balance and a light flavour that doesn’t overpower the rest of the dish.

Ingredients

  • 1 large chicken breast (choose organic or free range)
  • 1 buffalo mozzarella (approximately 125g)
  • 100g rocket (you can substitute with mixed salad leaves)
  • 14 cherry tomatoes
  • 1 small eggplant, sliced horizontally so that the pieces are about 1.5cm or half an inch thick
  • half an avocado
  • half a dozen basil leaves
  • 4 medium sized button mushrooms (optional)
  • 2 tablespoons olive oil

Dressing

  • 3 tablespoons good quality balsamic
  • 3 generous tablespoons cold pressed extra virgin olive oil

Method

  1. Bring a saucepan of water to the boil and add a pinch of salt and pepper
  2. Add the chicken breast and ensure that it’s completely covered by the water, then cover the saucepan with a lid and reduce the heat to a low simmer
  3. Allow to cook for 15 minutes and check to make sure the chicken is cooked through. If not cook for a few minutes more ensuring not to overcook (otherwise it will become rubbery). Remove from the heat and allow to cool
  4. Meanwhile, bring a char grill pan to a medium high heat and while it’s heating brush the eggplant with ~2 tablespoons of olive oil. Place in the pan and cook for approximately 7 minutes each side until nicely charred then remove from the heat and set aside
  5. Place the remaining olive oil and balsamic in a small glass jar with a lid and mix well
  6. Chop the cherry tomatoes in half and tear the basil leaves so that there’s enough to place on each of the tomatoes. Add to a salad bowl and combine with the salad leaves, avocado and mushrooms if you’re using them, then mix through half to 2 thirds of the dressing as required
  7. Divide into 2 bowls and place half the eggplant on top of each
  8. Tear the buffalo mozzarella and divide evenly between the two bowls
  9. Once the chicken has cooked down slice it and place half on each of the salads then drizzle with the remaining dressing

Serves 2

Green smoothie with broccoli, apple and mint

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broccoli-spinach-apple-lemon-smoothie3
I started drinking green smoothies for breakfast 3 – 4 times a week about three months ago and it’s made a noticeable improvement to my overall wellbeing.

This recipe is great as it includes a good serve of green vegetables with limited fruit making it suitable for those looking to limit their intake of sugar.

Most of us acknowledge that we need to eat more green leafy vegetables. Broccoli is particularly nutrient dense – loaded with vitamins, minerals and antioxidants. Steamed broccoli has been proven to lower cholesterol and supports many elements of the body’s natural detoxification process.

The thought of adding broccoli to a smoothie doesn’t necessarily evoke the best flavour sensations, however the addition of apple, lemon, mint and coconut water balances things wonderfully so that the flavour is actually enjoyable.

I’ve tried blending with avocado to add some healthy fats but I just don’t find the flavour and texture works in this smoothie. Therefore I recommend you consume this with a handful of raw/activated nuts or add in a tablespoon of coconut oil at the end to maximise your body’s ability to access the nutrients.

Ingredients

  • 150g / 5.25 oz lightly steamed broccoli florets (allow to cool before using or use straight from the freezer)
  • Large handful of mint leaves
  • 100g /3.5 oz spinach leaves (choose English spinach or baby spinach or other similar greens of your choice)
  • Half a Lebanese cucumber or quarter of a telegraph cucumber
  • 1 apple (I choose Granny Smith as I like the slightly sour taste)
  • Half a lemon or one smallish lime (peeled)
  • 300ml / 10 fl oz coconut water
  • 200 ml /7 fl oz water
  • quarter cup of ice
  • OPTIONAL: 1 generous tablespoon of coconut oil (warm enough so it’s liquid)

Method

Add all the ingredients (excluding the coconut oil) to a high powered blender and blend until smooth. If using coconut oil add it at the end when the other ingredients are blended then blend again for a few seconds until fully mixed.

Note: I always use left over broccoli from the evening before. Sometimes I steam a big batch and freeze in portions. You can blend straight from the freezer.

Serves 2

This smoothie can be quite thick so I serve with plenty of ice or sometimes add a little extra water.