Tag Archives: Red Onion

Something Fishy…

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This recipe was meant to be last nights dinner. I had it all planned out and had even cut up the onion, opened the tin of salmon and sliced the tomato when I realised that I only  had one egg left. Fail. So into the fridge all the ingredients went and out came frozen left overs from last week. At least this meant that when I went to cook lunch today everything was nicely prepped for me.

This quick recipe was another recipe inspired by the random items left over before grocery shopping day. The little salmon quinoa cakes are baked in a muffin pan. The quinoa helps add a little crunch to the outer shell of the cake and prevents them from being watery. If you don’t mind spending a little extra, use red salmon instead of pink. I think the taste is far nicer.

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Salmon Quinoa Cake Recipe

(serves 2)

Ingredients

  • 1/3 cup quinoa
  • 1/2 red onion, finely diced
  • 210g canned red salmon, drained
  • 1 cup baby spinach
  • 1 heaping teaspoon of whole grain mustard
  • 4 egg whites, lightly whisked
  • salt and pepper, to taste

Method

1. Boil quinoa in 2/3 cup of water for approximately 15 minutes, until the water is absorbed
2. Microwave onion for 2 minutes in a medium bowl to soften
3. Add baby spinach to quinoa once it is cooked and keep over heat until the spinach has wilted
4. Add baby spinach, quinoa and all other remaining ingredients to onion
5. Stir gently to combine. I tried to keep small hunks of salmon instead of making it into a paste but it’s up to what texture you prefer.
6. Spoon mixture into 6 muffin holes, lightly sprayed with cooking oil
7. Bake for 20 minutes until golden brown

I served my salmon quinoa cakes with tomatoes roasted in balsamic vinegar, rosemary and olive oil, on top of some iceberg lettuce leaves. This was the perfect fast, high-protein lunch after a heavy morning gym session.

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Tuna with pineapple salsa & snow peas

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Fresh tuna is such a delicious treat. It couldn’t be more different to canned tuna. I have nothing against canned tuna – it’s a great pantry standby but it just doesn’t compare to the melt-in-your-mouth deliciousness of a good tuna steak.

This meal was so fast to prepare – I made the salsa a few hours before hand so that the flavours could mingle so it was just a matter of heating the fry pan and then all the cooking was over with in about 5 minutes. You couldn’t lodge your order at the fish ‘n’ chip shop that fast – fresh food wins!

The salsa recipe is by Jess at Cheese Please and is sweet with just a little bit of heat. It makes a light and refreshing accompaniment to the tuna and is also very fast to through together. To flavour the tuna, I massaged it with sesame oil before cooking then added a splash of soy sauce and lime juice to each side before flipping, making a glaze.

Pineapple Salsa Recipe (from Cheese Please)

(serves 1)

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Pan-fried Tuna Recipe

(serves 1)

Ingredients

  • 1 yellow-fin tuna steak
  • 1t sesame oil
  • 2t soy sauce
  • 1t lime juice

Method

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1. Massage tuna steak with sesame oil so that it is completely covered

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2. Fry tuna over a high heat for 1.5-3 minutes on each side until desired doneness is reached (I like mine rare to medium-rare which takes about 2 minutes on each side). Be careful not to overcook the tuna or it will be dry, it should be still pink in the middle.

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3. Add half of soy sauce and lime juice 30 seconds before flipping tuna, then the remaining half of the soy sauce and lime juice 30 seconds before removing the tuna from the pan. This will form a glaze on both sides of the fish.

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4. Let rest for a few minutes before serving with pineapple salsa and a green vegetable.

 

 

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Sweet ‘n’ Sour Chicken Kebabs


I’m not a huge meat-eater so for a meat dish to appeal to me it has to be quick, hassle-free and tasty. All this nice Spring weather has got me dreaming of long days outside and gatherings around the barbeque. That, and the fact I’m trying to up my lean protein intake, made this recipe from the Women’s Health Magazine appeal.

I adapted the recipe to serve two and increased the amount of sauce and meat each person gets (very important!). The original recipe says that you’ll have extra sauce to serve with the kebabs but after doubling it I only just had enough to brush on the meat.

This would make another quick and tasty mid-week meal. I served mine on a green salad but if you wanted a bit more of a substantial meal it would go great with rice and/or grilled veges.

Sweet ‘n’ Sour Chicken Kebab Recipe (adapted from the Women’s Health Web Site)

(serves 2)

Ingredients

  • 1 chicken breast
  • 1 small tin of pineapple chunks or rings in juice
  • 1 red onion
  • 1 green capsicum
  • salt and pepper
  • 6T salsa or ketchup (I used a mix of both because I only had a little salsa left)
  • 1TBSP soy sauce
  • 2TBSP cider vinegar
  • 1/2t coriander flakes (fresh coriander would be awesome but I keep killing mine)

Method

1. Soak skewers in water
2. Mix salsa, soy sauce, vinegar and coriander in a small bowl to make the
marinade
3. Chop up chicken breast, pineapple, onion and capsicum into bite size pieces
4. Thread chopped ingredients onto soaked skewers and season with salt and
pepper
5. Reserve half of the marinade (so it doesn’t get contaminated with raw chicken
juice) and brush the remaining half over the kebabs.
6. Grill kebabs until the chicken is cooked through and charred on the edges
7. Heat reserved marinade and pour over kebabs
8. Try and look civilised while devouring kebabs off the skewer

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