Barley Risotto with Pancetta-wrapped Salmon and Mushroom

Ingredients

4 X 4 oz salmon fillets
freshly ground sea salt and freshly ground black pepper
8-12 slices pancetta
3 tablespoons olive oil, plus extra for drizzling
heaped 1 cup pearl barley, washed and drained
1 small onion, finely chopped
1 garlic clove, finely chopped
1-3/4 cups chicken or vegetable stock or water
1 tablespoon light soy sauce
2/3 cup red wine
8 oz chanterelles (or other mushrooms, such as ceps, porcini, field mushrooms or large flat mushrooms)
1/4 cup unsalted butter
1 tablespoon each chopped fresh tarragon and parsley

Method

  1. Preheat the oven to 220°C/425°F.
  2. Season the salmon fillets with salt and pepper and then wrap each in 2-3 slices of the pancetta. Cover and set aside.
  3. Heat a large frying pan until hot. Pour in the olive oil, then add the barley and stir until it starts to turn golden – about 5 minutes.
  4. Add the onion and garlic and continue frying for 5-10 minutes, until the barley starts to brown. Don’t let it burn.
  5. Add the stock, soy sauce, red wine and seasoning. Bring to the boil and simmer gently until nearly all the liquid is gone – this should take at least 30 minutes.
  6. Meanwhile, brush or scrape the mushrooms clean (slicing any bigger ones to size) and heat another frying pan until it’s hot. Add 2 tablespoons of the butter and the mushrooms. Stir-fry until lightly colored – about 4-5 minutes. Season with salt and pepper.
  7. Add the stir-fried mushrooms to the barley and mix together. Remove from the heat and cover with tin foil pierced with holes to allow the barley to swell and absorb all the liquid. Leave it in a warm place for 15 minutes. (At this stage, you could let the risotto cool, reheating it for serving up to 24 hours later.)
  8. Whilst waiting for the risotto to rest, place the pancetta-wrapped salmon on a baking tray, drizzle with olive oil and bake for approximately 10 minutes until the pancetta is golden.
  9. Pop the risotto pan back on the heat, add the tarragon and parsley, and the remaining butter. Stir well until hot, taste for seasoning and divide between four plates. Carve each fillet into three slices, place on top of the risotto and serve.

Makes 4 servings.

Source: Nick Nairn’s Top 100 Salmon Recipes

Soup with Chicken, Vegetables, Quina and Flaxseed Oil

Ingredients

6 cups low-sodium chicken or vegetable broth
1 bone-in, skinless organic chicken breast
6 radishes, halved
2 carrots, cut into thin rounds
1 leek, well washed and thinly sliced
2 garlic cloves, smashed
1/2 cup uncooked quinoa
1 cup sugar snap peas, halved
1 Tbsp chopped fresh dill, plus more for garnish
1 Tbsp lemon juice
2 Tbsp flaxseed oil

Method

  1. Add all ingredients except peas, dill, lemon juice, and oil to large pot. Bring to a boil, reduce to a simmer, cover, and cook for 20 minutes, until chicken and quinoa are cooked through.
  2. Remove chicken from pot and shred. Discard bone and divide meat among 4 serving bowls.
  3. Stir remaining ingredients into pot and cook for about 3 minutes.
  4. Ladle broth, vegetables, and quinoa over chicken. Top with additional dill, if desired. Serve warm.

Makes 4 servings.

Source: Alive magazine

Grilled Trout with Lemon Juice and Black Pepper Served with Quinoa

Ingredients

1-1/2 cups quinoa
1-1/2 cups canned vegetable broth
1-1/2 cups water
2 carrots, diced
1 onion, diced
3 boneless butterflied trout, 9 oz each, halved lengthwise
2 tablespoons lemon juice
1/2 teaspoon ground pepper
2 tablespoons chopped fresh flat-leaf (Italian) parsley
6 lemon wedges

Method

  1. Put the quinoa in a bowl and add cold water to cover. Stir gently with a fork for 1 minute. Drain through a fine-mesh sieve, then rinse under cold running water for 1 minute. Drain thoroughly, 4-5 minutes.
  2. In a large saucepan, bring the broth and water to a boil. Add the carrots and onion and cook, stirring occasionally, until it returns to a boil.
  3. Stir in the quinoa, cover, and reduce heat to low. Simmer until the quinoa is tender and the liquid is absorbed, about 15 minutes.
  4. Preheat a broiler (grill). Coat a broiler rack with nonstick cooking spray.
  5. Place the fish on the prepared rack, flesh side up. Drizzle each with 1 teaspoon lemon juice and season with the pepper.
  6. Position the broiler rack about 4 inches from the heat.
  7. Broil the fish until opaque throughout, about 5 minutes.
  8. To serve, mound the quinoa mixture on a platter. Top with the fish. Sprinkle with the parsley. Garnish with the lemon wedges.

Makes 6 servings.

Source: Mayo Clinic

Pan-fried Fish with Whole-grain Rolled Oats Crust

Ingredients

4 skinless white fish fillets, such as cod, snapper, or tilapia
1/2 cup rolled oats
4 tablespoons low-fat (1%) milk
2 tablespoons olive oil
lemon wedges, to garnish

Avocado Salsa

1 large ripe tomato
1 small green bell pepper
1 stalk green onion
1 clove garlic, crushed
dash of hot chili sauce such as Tabasco
1 ripe avocado

Method

  1. Dice the tomato and pepper and finely chop the scallion. Mix them with the garlic in a small bowl. Stir in the hot chili sauce. Dice the avocado and gently mix it with the other salsa ingredients.
  2. Place the milk in a large shallow dish and spread half the oats on a large plate. Place the fish fillets in the milk and turn to coat them thoroughly. Transfer one fish fillet from the milk to the oats. Sprinkle 1 tablespoon of oats on top of the fillet and press them on gently to form a crust on both sides.
  3. Heat a large frying pan over medium-high heat. Add 1 tablespoon oil then transfer the oat-coated fillet to the pan. Coat a second fillet and add it to the pan. Cook the fish for 3 minutes, or until the underside is crisp.
  4. Turn the fillets and cook the second side for another 3 minutes, or until crisp and golden.

  5. Transfer the cooked fillets to a plate and keep them warm.
  6. Cook the remaining two fillets in the same way. Put the fish on four plates, add the salsa and garnish with lemon wedges before serving.

Makes 4 servings.

Source: Super Foods Cookbook

A Wheat-filled Sweet Treat with Dried Fruits

Ingredients

1/3 cup bulgur wheat
1/3 cup water
3/4 cup buckwheat flour
3/4 cup all-purpose (plain) flour
1 teaspoon baking powder
1 teaspoon baking soda (bicarbonate of soda)
1/2 teaspoon ground cloves
1 teaspoon ground cinnamon
3/4 cup low-fat buttermilk
1/3 cup honey
1 egg
1/4 cup dried prune, seeded and pureed
1/2 cup chopped dried apricots
1 tablespoon grated lemon zest

Method

  1. In a large bowl, stir together the bulgur wheat and water. Let stand for 15 minutes.
  2. Preheat an oven to 375°F (190°C). Coat a 9-inch round cake pan with nonstick cooking spray.
  3. Into a medium bowl, sift together the buckwheat flour, all-purpose flour, baking powder, baking soda, cloves, and cinnamon.
  4. To the bulgur mixture, add the buttermilk, honey, egg, prune puree, and apricots and beat until blended.
  5. Stir in the combined dry ingredients. Spread in the prepared pan.
  6. Bake until a skewer inserted in the center comes out clean, about 35 minutes.
  7. Cool in the pan for 10 minutes before serving. Top with the lemon zest.

Makes 8 servings.

Source: Mayo Clinic