Top 5: Fish with Veggies
In July, we’re cooking fish with colourful summer vegetables. This is one of our favourite kind of foods. It’s seasonal, healthy, light, simple, quick, easy, and most of all – delicious. Here’s the Hello Chef Top 5.
Classic Seared Tuna Nicoise Salad
Serves 4
Cooking time 20 min
Ingredients:
700g fresh tuna
olive oil, for frying
salt and black pepper, to taste
300g green beans
4 eggs
400g romaine lettuce
2 tomatoes
1 small red onion
20 kalamata olives
Dressing:
2 tsp dijon mustard
1 Tbsp red vinegar
2 Tbsp olive oil
1 tsp oregano
2 garlic cloves
salt and black pepper, to taste
Method:
1. Bring the tuna to rest room temperature for 15-20 min before cooking.
2. Trim the green beans. Cook in lightly salted boiling water for 5-6 minutes until crisp-tender. Rinse and submerge into cold water until cooled. Drain and keep aside.
2. In another pot, boil the eggs to the desired doneness (5-7 minutes). Submerge into ice cold water. Peel once cooled.
3. Prepare the dressing by spooning the mustard to a small bowl. Add the vinegar, and season with a pinch of salt and pepper. Now slowly drizzle in olive oil while constantly whisking with a spoon. Once the dressing has thickened, add oregano and peeled and crushed garlic. Mix well.
4. Rinse and chop lettuce leaves and tomatoes. Peel and slice onion thinly. In a bowl, mix the
lettuce, tomatoes, onion, green beans and olives with the dressing.
5. Sear the tuna quickly in a hot pan, with olive oil. Only cook for 2 minutes per side so that the fish remains raw in the middle. Season with salt and pepper. Allow to rest on the chopping board for 5 minutes before slicing. Serve the slices on top of the salad with quartered eggs.
Provençale Baked Fish with Steamed Broccoli
Serves 4
Cooking time 35 min
Ingredients:
800 g sea bass or nile perch fillets
2 tsp salt
1 tsp black pepper
2 onions
4 garlic cloves
2 Tbsp olive oil
500g cherry tomatoes
200ml water
1 chicken stock cube
20g butter
½ bunch fresh parsley, chopped
2 large broccolis
1 lemon
Method:
1. Lightly grease an oven casserole or line it with baking paper. Lay the fish fillets in the casserole dish and season with salt and pepper.
2. Peel and mince onion and garlic. Heat the olive oil in a pan over medium high heat. Sauté onions for 5 minutes. Add garlic, and sauté 1-2 minutes more.
3. Add cherry tomatoes, water, and chicken stock cube. Simmer, uncovered, for 15 minutes until tomatoes have broken down and released their juices, and excess liquid has evaporated. Stir in the butter and chopped parsley.
4. Pour the mixture over the fish fillets. Bake in 200°C / 395°F for 15-20 minutes until the fish is cooked through.
5. While the fish bakes, separate broccolis into florets, and steam or boil them until crisp-tender (about 6-7 minutes).
6. Serve the fish and the broccoli with a good squeeze of lemon juice.
One Pan Teriyaki Hammour with Colourful Veggies
Serves 4
Cooking time 35 min
Ingredients:
800g hammour fillets
4 Tbsp teriyaki sauce
2 red onions
2 red bell peppers
4 carrots
300g green beans
2 spring onions
1 Tbsp sesame seeds
olive oil, salt, black pepper
Method:
1. Preheat the oven to 225C degrees. Place the hammour fillet to a wide oven casserole, or to an oven tin lined with baking paper. Season the fish with salt and black pepper. Spoon the teriyaki sauce on top.
2. Peel and cut onions to wedges. Cut bell peppers into chunks. Peel and cut carrots to coins. Trim green beans.
3. Transfer the veggies to a large bowl. Add olive oil, salt, and pepper. Stir to coat. Arrange the veggies around the fish. Bake in the oven until the fish is cooked through, for about 20-25 minutes.
4. In a hot dry pan, toast sesame seeds for 2-3 minutes, stirring, until lightly toasted.
5. Sprinkle the fish and veggies with thinly sliced spring onions and toasted sesame seeds.
Honey Glazed Salmon with Wasabi Cucumbers
Serves 4
Cooking time 25 min
Ingredients:
800 g salmon
1½ Tbsp honey
1 Tbsp warm water
1 tsp Chinese five spice
1½ tsp salt
For salad:
4 cucumbers
½ tsp salt
300 g green beans
3 Tbsp sesame seeds
1 Tbsp sesame oil
1 Tbsp rice vinegar
1 Tbsp soy sauce
2 Limes, juiced
1 tsp wasabi
½ bunch fresh coriander, chopped
Method:
1. Preheat the oven to 200C. Place the salmon on an oven tray lined with baking paper.
2. In a small bowl, combine honey, water, Chinese five spice, and salt.
3. Brush salmon with half of the glaze. Bake for 10 minutes. Then brush again, and continue baking the salmon for another 10 minutes.
4. While the salmon is baking, rinse the cucumbers and cut them into thin slices. Place in a bowl, and add salt. Let cucumbers sweat for 10 minutes.
5. Rinse and dry green beans. Remove stems.
6. Bring a pot of water to a boil, and add the green beans. Cook for 6-7 minutes, until crisp and tender. Drain, and cover with cool water. Once cooled, drain well.
7. In a hot dry pan, toast sesame seeds for 2-3 minutes, stirring, until lightly toasted. Set aside.
8. In a salad bowl, combine drained green beans, sesame oil, rice vinegar, soy sauce, lime juice, wasabi, and chopped coriander. Drain the cucumbers, and add to your salad. Mix well.
9. Divide the salad and salmon to plates. Sprinkle the toasted sesame seeds on top, and serve.
Fried Salmon with Cauliflower Mash
Serves 4
Cooking time 25 min
Ingredients:
700g salmon
1 kg cauliflower
300g sugar snap peas
2 lemons, cut to wedges, for serving
salt and black pepper, to taste
Tomato salsa:
2 tomatoes
1 tsp oregano
1/2 bunch fresh basil
salt, to taste
Method:
1. Separate cauliflower to florets. Bring a pot of water to a boil, and add cauliflower. Cook for 10 minutes, or until soft. Drain and transfer to a blender. Mix until smooth. Season with salt and pepper.
2. Bring another pot of water to a boil. Add sugar snap peas, and cook for 3-4 minutes. Drain.
3. Dice the tomatoes. In a bowl, mix them with oregano and shredded fresh basil. Season with salt to taste.
4. Cut the salmon to portions. Season with salt and pepper. Sear the salmon in a hot pan with oil, first skin side down. Once the skin is nice and crispy, flip the pieces and cook for 2-3 more minutes.
5. Serve the cauliflower mash with fried salmon, sugar snap peas, tomato salsa and lemon wedges.