Tag Archives: #healthydinner

Barramundi with Roasted Vegetables

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Barramundi is found in Western Australia and is loved for its taste.  In my opinion Barramundi is tastier than salmon.  In this recipe the Barramundi is coated in curry powder, turmeric and cinnamon.  The roasted vegetables are seasoned with Moroccan spices which goes well with the fish.

Ingredients

For the Barramundi

1 tbsp. curry powder

¼ tsp. cinnamon

¼ tsp turmeric

1 tbsp. coconut oil

4x200g Barramundi fillet

Salt for seasoning

For the Roosted Vegetables

1 tsp Moroccan spices (feel free to increase for an extra kick)

400g canned chick peas

4 baby potatoes

6 baby carrots

¼ cauliflower

½ red capsicum

½ an onion

Handful of Spinach

oil to drizzle

Salt (optional)

 

Method 

Preheat oven to 220°c Fan Force

Line two baking trays with non stick baking paper or use a non stick tray.

For the vegetables

Chop the baby potatoes quarterly, chop the carrots in half, cut cauliflower in florets, slice the onions and capsicum.  Drain the chickpeas and rinse  in cold water.

Add the potatoes, cauliflower, carrots and chickpeas in the tray, season with Moroccan spice and salt if using, drizzle olive oil over the vegetable and mix.  Put it in the oven and bake for 20 minutes.  Remove the vegetables and add the onions and capsicum and bake for a further 10 minutes.

While the vegetable are in the oven chop some spinach and put in the salad bowl you are going to serve with.

Once the vegetables are ready and still hot, add to the spinach and use a salad spoon to mix all the ingredients.

For the Barramundi

Heat the coconut oil in the pan and add the barramundi for two minutes on each side,

Place  the barramundi on the second  tray and bake for 15-20 minutes or to your liking.

 

Note 

This dish serves 4

You can have the roasted vegetables with mustard lamb, check out the recipe for mustard lamb,   Mustard lamb with Cauliflower and Potato Mash.

The barramundi goes well with spinach rice.  Check out the recipe for  spinach rice.  Spinach Rice and Sambal Salmon

 

Try these other fish dishes

Cajun Spiced Snapper with Broccoli and Green Beans

Prawn Stir Fry

Spinach Rice and Sambal Salmon

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cottage Pie

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A twist to the traditional cottage pie, this recipe uses sweet potato instead of potatoes. Sweet potatoes are a good source of iron, magnesium,  potassium and vitamin B6, C and D.  I loved this alternative.

Ingredients

500g mince meat

1 tbsp. olive oil

1 sweet potato

400g Bolognese  sauce

 

Method

Preheat oven to 220ºC.

Chop sweet potatoes and put in a pan of cold water.  Boil for 15-20 minutes or until you can mash potato with the back of a spoon.  Once cooled mash potato.

Remove another pan, add olive oil, when the oil is heated add meat and cook for a few minutes or until brown.

Add sauce and bring to the boil.  Cover and simmer for 20 minutes or until sauce has reduced.

Put meat in ramekins dish and top with sweet potato.  Bake for 20 minutes or top is crusty.

 

 

 

 

Mustard lamb with Cauliflower and Potato Mash

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When I tried this dish I was worried about the taste.  I have never combined mustard with anything or tried cooking it.  This dish was DELICIOUS, the tangy mustard, salty tamari and lemon combined with rosemary was a perfect combination with the lamb.   This dish goes well with the equal tastier cauliflower and potato mash.

Ingredients

For the Mustard Lamb

450g lamb cutlets

¼ cup virgin oil

2 tbsp. Dijon mustard

3 grated cloves garlic

1 tbsp. tamari

2 tbsp. lemon juice

1  tsp. dried or fresh rosemary

 

For the cauliflower and Potato mash

3 potatoes quartered

¼ cauliflower chopped

½ tsp. cumin

1 tsp. olive oil.

Salt for seasoning/

Method.

For the mustard lamb

Add all the ingredients in a bowl and mix, make sure there is no lumps. Coat the lamb cutlets with the mixture. Put in the fridge to marinate for 1-3 hours or leave overnight.

Put char grill pan on a medium heat.  Once pan is hot, add the lamb cutlets and cook to your liking or 3-4 minutes on each side.

For the cauliflower and potato Mash

Put thee potatoes in cold water and bring to the boil.

Add the cauliflower to the potatoes and continue boiling for 15-20 minutes or until soft and you can easily mash the potato and cauliflower with the back of a spoon.

Drain the potatoes and cauliflower and let it cool.  Once it is cool, add the cumin and oil.  Mash with a masher or  blend until smooth.

Add salt for seasoning.

 

Note 

For the marinate lamb it serves 4

For the mash it serves 2

 

Try these amazing mash

Pumpkin Mash and Steak

Grilled Beef and Mushroom with Broccoli Mash

 

 

 

 

 

 

 

 

 

Bombay Chicken and Cauliflower Rice

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When I read the recipe I was hesitate to use balsamic vinegar but I was glad I used it.  The vinegar gave the chicken a tangy taste and it worked well with the yogurt and spices.

Ingredients

For the Chicken

240g chicken breast or thighs

3 tbsp. natural yogurt

½  lemon

1 tsp curry powder

1 tsp turmeric powder

1 tbsp. balsamic vinegar

1 cloves garlic

1 cm ginger

Salt to taste

 

For the cauliflower rice

½ cauliflower

½ onion

1 tsp. turmeric

1 tsp. curry powder

1 clove garlic

1 tbsp. olive oil

 

Method

For the Chicken

Add all the ingredients in a bowl and mix.  Coat chicken with the marinade and set aside for 30 minutes or longer.

Preheat oven to 220ºC fan force. Line baking tray with greaseproof paper.

Add the chicken and bake until golden brown or to your liking.

 

For the cauliflower rice

Cut up cauliflower and place in the processor. Process until it resembles rice/

Add the olive oil in a pan on medium heat.

Cook the onions for 5 minutes or until  it’s soft.

Add the garlic and  spices and cook for a minute or until fragrance.

Add the cauliflower and cook for 5 minutes.

Season with salt.

Note

This dish serves 2

 

Try these rice dishes

Chick Pea Curry

Moroccan Cauliflower Rice and Lamb Curry

Spinach Rice and Sambal Salmon

 

 

 

 

 

 

 

 

Spicy Grilled Steak

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Nothing beats a good tasty grilled steak.  The steak is marinated in barbeque sauce, Worchester,  honey, chill and garlic.

 

Ingredients

880g Steak Fillets

2 tbsp. Barbeque sauce

1 tbsp.  Worchester sauce

1 tbsp. Honey

1 Red chill chopped

1 Garlic crushed

 

Method

In a bowl add all the ingredients and mix with the steak.  Let it marinate for 30 minutes or longer.

Place chargrill pan on a medium heat.  Once it’s heated place steak on the pan and cook until it is brown or to your liking.

You can serve this dish with salad or coucous or cauliflower rice.

 

Note

This dish serves 4

Try the chicken version Chili and Honey Barbeque chicken

 

Try these grilled dishes

Pumpkin Mash and Steak

Grilled Beef and Mushroom with Broccoli Mash

Roasted Pumpkin and Beef

 

 

 

 

 

Spinach Rice and Sambal Salmon

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Salmon has so many health benefits and I love cooking salmon. In this recipe the salmon is grilled and topped with sambal sauce. The salmon is served with spinach rice, cooked in garam masala,  steamed spinach and topped with nuts.

Ingredients

For the Spinach Rice

1/3 cup rice

2×1/3 cup water

1 tsp. garam masala

¼ cup almond nuts

½ an onion

1 garlic

150g spinach

Salt and pepper

 

For the Sambal Sauce

1 tbsp. sambal sauce

200g canned tomato

½ onion

1 garlic

1 tbsp. of oil

 

For the Salmon

2 pieces of salmon

salt and peeper

oil spray

 

Method

For the Salmon

Preheat oven to 200ºC

Spray Salmon with oil and add salt and pepper.

Bake for 25 minutes or until cooked.

 

For the spinach rice

Heat one table spoon of oil in a pan. Add the onions, cook until it is soft.

Add the garam masala and garlic cook for 30 seconds or until fragrance.

Add the rice. salt and pepper  and cook with the spices for one minute. Add the water and bring to the boil. Reduce the heat to low and cover the rice with a lid  and let all the water absorb.

Once the water has absorbed and the rice is soft, put the heat off, add the spinach on top of the rice and cover with a lid and the spinach will wilt.

Once ready add the nuts and mix.

For the Sambal Sauce

Heat oil in a pan.  Add the onions and cook until soft.  Add the garlic and cook for 30 seconds.

Add the sambal and cook for a minute, then add the tomatoes and reduce the heat to meduim and cook until the sauces thickens.

 

Try theses fish dishes

Barramundi with Roasted Vegetables

Cajun Spiced Snapper with Broccoli and Green Beans

Prawn Stir Fry

 

Poached Chicken Meatballs

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I love this poached chicken ball, it is mixed in ricotta, olives and herb and poached in pasta sauce.At first, I was worried the meatballs will crumble when poached but it maintained its shape and absorbed the flavours beautifully.

Ingredients

350g chicken mince

100g fresh ricotta

¼ cup chopped black olives

2 tsp. grated lemon rind

2 tsp. Italian herbs

375g bottled pasta sauce

1 cup chicken stock

Salt and Pepper

 

Method

Combine and mix  the mince, ricotta, olives, rind and herbs, salt and pepper in a bowl.   Once all ingredients are combined use wet hands to roll the meatballs.    Make 12-14 balls.

Heat the pasta and stock in a saucepan. Once it begins to boil add the balls in the sauce and reduce the heat to medium to simmer.

Poach the meatballs until it is firm and cooked through.

Serve with Pasta

Note

Serves 4

Try these dishes 

Pasta with Pesto and Meatballs

Rigatoni with Chicken and Broccoli

Sardines & Chilli Linguine

 

 

 

 

 

 

Pasta with Pesto and Meatballs

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For  a quick pasta recipe combine pasta with the delicious Nutty Pesto, grilled tomatoes, thyme mushrooms and meatballs mixed with herbs and parmesan cheese.

Ingredients

For the Pasta

Nutty Pesto

120 g Fettuccini Pasta

200 g mushrooms

200 g cherry tomatoes

1 tsp. thyme

 

For the Meatball

500g beef mince

2 tbsp. Almond meal

I tbsp. Parmesan cheese

1 tsp. Italian herbs

1  tsp. oregano

1 tsp. basil

1 tsp. thyme

1 egg

 

Method

For the pasta

Boil fettucine according to packet instructions,

Preheat oven to 180ºC  fan force oven

Place baking pager on tray.

Place tomatoes on the tray and sprinkle olive oil.  Bake for 15 minutes or until bruised.

Add a tablespoon of olive oil in a pan and cook mushroom until it is brown.

Once mushroom is done sprinkle thyme and set aside.

In the  same pan add a tablespoon of olive oil and put the pesto and cook gently in the oil for a few minutes.  Make sure Pesto doesn’t burn.

Add the mushroom, cherry tomatoes and pasta in the pesto.

 

For the meatballs

Preheat fan force oven to 200ºC.

Line tray with baking paper.

Add all the ingredients in the mince meat and mix with hands, until well combined.

Roll into balls and place on the trays.  (Make 12-16 balls).

Bake for 25 minutes or to your liking.

Add the meatballs to your pasta.

 

Try these pasta dishes

Rigatoni with Chicken and Broccoli

Poached Chicken Meatballs

Sardines & Chilli Linguine

 

 

 

 

 

Cajun Spiced Snapper with Broccoli and Green Beans

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I -love cooking with spices and decided to coat  the snapper  in paprika, chilli, cumin and coriander.  This spicy dish is served with lemony broccoli and green beans.

Ingredient

150g white snapper

1 tsp. of Cajun spice

1 broccoli  head

150 g green beans

1 tbsp. lemon juice

I tbsp. olive oil

Few leaves of  Coriander and Basil for the dressing.

 

Method

Pre-heat Fan forced oven to 200ºC, Line baking tray with baking paper.

Add the Cajun spice on the fish and bake it for 18 minutes or until cooked.

Cut broccoli into Floreat and cut green beans in half.  Steam for  3 minutes or until cooked.  Once ready, let it cool.

For Dressing

Add lemon, olive oil and herbs in a bowl and mix.

Toss vegetables in the dressing.

 

How to Make Cajun spice

Ingredients

2 teaspoon salt

2 teaspoon garlic powder

2 ½ teaspoon paprika

1 teaspoon onion powder

1 teaspoon cayenne peeper

1 ¼ teaspoon dried oregano

1¼ dried thyme

½ teaspoon chilli flakes (optional)

 

Method

Mix all ingredients and place in an air tight container.

 

Notes

This dish serves 2

For a extra kick add more Cajun to the fish.

Try these fish  dishes

Spinach Rice and Sambal Salmon

Barramundi with Roasted Vegetables

Prawn Stir Fry

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Kale and Spinach Stir-fry chicken

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Kale and spinach are  loaded with vitamins A,  vitamin K, folate and magnesium which are all super foods.  This dish is easy to make and delicious.

Ingredients

500g  diced chicken

250g of mixed kale and spinach

1 onion

180 g Soba Noodles

1 tbsp. tamari

2 tbsp. olive oil

Handful of cashew nus

 

Method

Cook noodles according to packet instructions.

Fry the chicken with 1 tbsp. of olive oil in a non-stick pan. Once chicken is ready set it aside.

Pour the reaming olive oil in a pan,  Place the onion and cook until soft.

Add the spinach and kale, cook until it wilts.  It should take 2-3 minutes.

Add the chicken, noodles cashew nuts and Tamari and stir trough for a few seconds.

 

Note

This dish serves four.

Instead of Tamari, you can use your favourite seasoning.

 

Try these spinach dishes

Crust less Chicken Quiche

Spinach Rice and Sambal Salmon

Lasagne