Here’s the next best thing:
Fish, Seasoning and a Grill/Oven
- Preheat grill (high heat)
- Season the fish as you like (I used left over fish prepared for the Tilapia & Efo). I used Ginger, Parsley and a pinch of salt.
- Reduce the heat slightly and add fish to oven (or grill)
- Grill for 10 minutes, flip fish over. Repeat.
Okay seriously, I have a bit of a sore throat and I’m a little tired so I needed to make something easy, yummy and hot (I promise I’m talking about food here!).
Before I go into the recipe, I have to say I try to make preparations for my meals in advance. Even if I don’t know exactly what I’m making yet.
E.g. I bought 2 bunches of spinach and some tilapia on Monday. By Tuesday, I knew I wanted to cook the tilapia on Wednesday so… I washed, picked and chopped the spinach and stored it in the fridge. I cleaned/washed the fish and seasoned it. Again I stored it in the fridge. When I woke up feeling a little rough, I knew exactly what I was going to cook and as most of the preparation was already done, it didn’t take long to cook AT ALL.
2 x Whole Tilapia (sliced)
1 cup of Passata
2 tbsp Coconut Oil
2 x Spinach Bunches
Seasonings – Ginger, Parsley, Mixed Herbs and Salt
Tilapia with Efo
- Wash and chop the spinach.
- Clean/Wash the Tilapia and season (salt, ginger and parsley).
- Chop the onion
- Add the oil to a pot and allow it heat up. Add the onions.
- Once onions are nicely caramelised, add the passata and reduce heat to medium. Season with salt and herbs. Cook for 5 minutes.
- Add the spinach and stir contents of pot together.
- Add the fish almost immediately, I always add my fish flat (to make sure one entire side of each piece is flat on the surface of the pot or stew)
- Cover pot and leave to cook for 15 minutes (maximum).
- Serve and Enjoy
It’s high in omega-3 fatty acids, it’s high in protein and it’s yummy (if cooked well of course). I made pan fried salmon on Sunday (after a long day at Fitter London’s Running Workshop) and a pot of ‘Efo’ on Monday.
|Efo: Spinach, Tomato Sauce, Egusi and Salmon|
|Pan-fried salmon and peppers|
I’ll be honest – an important reason I love salmon is it cooks in no time
This is best done with fish cut along it’s length not across, with 1/4 inch widths. The fish will be cooked through quicker.
This is one of the easiest things to cook – honestly!
- Season the fish with ginger and salt. I also added about a tablespoon of herbs.
- Chop up half an onion.
- Add 2 tablespoons of oil (coconut or sunflower) to a pan and bring to heat (4 out of 5)
- Add the fish to the pan and fry one side for 2-3 minutes
- Turn and repeat on the other side
- Reduce heat to medium (2-3 out of 5) and fry each side again for another 2-3 minutes each.
If you’re a regular reader of my blog, you’ll know I like quick recipes so I was so happy when I discovered Passata (thanks to my friend Busola). I always have a couple of bottles in my fridge! I use this when I don’t have the patience to blend tomatoes, onions and peppers, which is very often now.
Ingredients: Organic Tomatoes & Salt
My friend told me he looked through my recipes and wondered why I didn’t have any fish recipes – that’s going to change
This is a recipe from last year, the picture below was taken with my camera phone.
2 Whole Mackerel
1/2 a bottle of Passata (350g)
Half an onion
2 tablespoons of coconut oil
1 tablespoon of ground chilli
Seasoning: Herbs, spices and just a pinch of salt.
- Clean and soak the mackerel in a bowl of water. Add herbs, spices and salt to the fish and allow to soak for at least 20 minutes.
- Add 2 tablespoons of oil to a pot and allow to heat up.
- Slice the onions and add to the oil, leave them to brown for a few minutes.
- Add the passata, season lightly and add the chilli. Cook for no more than 5 minutes (if you’re using fresh blended tomatoes, increase the time to at least 10-12 minutes)
- Add the fish, cover the pot and cook on high heat for 5 minutes.
- Reduce to low-medium heat and cook for 7-10 minutes.
- Canola or Sunflower Oil instead of Coconut Oil
- Any fish of your choice (but remember if you’re pregnant or breastfeeding, you should limit your intake of fish. speak to your doctor about this)
- If you’re using blended fresh tomatoes, onions and pepper, you’ll have to add a little more salt.
- I ate mine with steamed carrots because I had eaten more than enough that weekend
To keep it healthy, eat with:
- sweet potatoes
- 2 thin slices of yam
- 1-2 serving spoons of fried (basmati, jasmine or brown) rice
I was at Sainsburys (weekly food shopping) this morning and saw a packet of mixed vegetables (reduced to 69p from £1 because they’d be expired after today) and immediately had the idea to make myself a quick and easy stir-fry for brunch.
I hadn’t eaten breakfast because I wanted to get my shopping done asap so the only thing I’d eaten was a handful of brazil nuts (I always try to eat something no matter how little for breakfast). I bought some smoked mackerel and some oranges.
Why oranges? Well, I’d seen a few recipes in my Everyday Paleo recipe book using oranges in stir fries and I wanted to try it out.
1 pk Mixed Vegetables (cabbage, broccoli, carrot, onion)
Half a pack of Smoked Mackerel
1 Tbsp of coconut oil
- Heat the coconut oil in a pan.
- Add vegetables and season with ginger.
- Stir fry for a few minutes.
- Add mackerel (I tore mine into smaller pieces) and squeeze an orange into mix.
- Allow to cook for a few more minutes.
Yum! The citrus flavour from the orange was nice, loved it!
- You can use any vegetables of your choice
- Add to or replace the fish eg other types of fish, chicken, turkey, beef, prawns/shrimps, mussels, etc