Category Archives: Fish

Soy and ginger glazed salmon with rice and cucumber for two.. (£3.54 per portion)

Over the next few weeks I’m afraid I may be posting quite a few different recipes for salmon fillets. I was so lucky to pick up 8 packs of reduced salmon at my local supermarket, when I went there one evening with Baby “Flipper” and Toddler “Blip”. Reduced from £5.24 to £1.31.


It was quite an outing, I had “Flipper” in a carrier and “Blip” in the pushchair, to be honest “Blip” is getting too big for the pushchair, but as it was after nursery and it is quite far to walk I thought it was the best option. “Blip” were extremely good in the shop, and got a treat of yoghurts… that boy does love his yoghurt! We had to go to the shop for milk and it was just a coincidence that I saw the reduced offers. I also got minced beef £1.09 per pack, seabass £1.04 a pack and a whole chicken down from £6.00 to £1.50. I could easily have grabbed more reduced items, but I always think about freezer space and the second most important thing…. Will I use them! No point in buying something reduced if I then just throw it in the bin later!

I got the inspiration for this recipe after eating a similar dish at a lovely Asian restaurant in Morden long ago, the restaurant is now closed therefore I had to create something similar myself. As I didn’t know the recipe it has been the trial and error method I used. However, we ended up with a recipe that fit in with our store cupboard and our likings. There are some things we always got in the house.  I do try and avoid recipes that contains too many specialist ingredients, except if I know I’ll use them again.

In my fridge and store cupboards you will almost always find Sesame seeds, Cucumbers, ginger, garlic, spring onions, and definitely rice, soy sauce and honey! Ohhh and loads and loads of chillies (I grow chili plants and all the excess chilies goes in my freezer).

I must admit that this dish is a bit strong in the flavour for “Blip” he tried plain rice, and a bit of salmon and the broccoli… the rest he didn’t like at all. I made enough for 2 people, however, I didn’t realise that the husband was going out and therefore would not be home for dinner. The good thing is that this dish freezes really well so now I got a portion in the freezer for a day where I just need a quick dinner.

If you are cooking this dinner and you are not lucky like me to have gotten the salmon reduced the price comes to £7.08 for 2 people or £3.54 per portion. Always, keep your eye out for good offers it really can be worth it. Because of my salmon being reduced I only paid £4.14 for the full two portions.


Soy and ginger glazed salmon with rice and cucumber

Serves 2
Cooking time 35 minutes

Ingredients

150g rice
Tender stem broccoli (around 150g)
¼ cucumber
2 fillets of Salmon, preferable non-smoked (but both types work)
2 tbsp. soy sauce
1 lime
2 teaspoons sesame seeds
3 cm ginger
1 red chilli
2 garlic cloves
3 spring onions
2 teaspoons honey
Salt and pepper
1 tbsp vegetable oil
1 vegetable stock cube

 Method:

Start by preparing the broccoli, by cutting the stem of the broccoli into small flat discs and leave the florets whole or just break them up slightly if too big.

You now need to get on to the cooking of the rice, just follow the instructions on the packets or cook them the way you normally make rice), but add the stock cube to the water together with the broccoli stem and a pinch of salt. When the rice is finishing cooking add the florets to the rice, making sure the rice is off the heath (drained if you don’t use the absorption method) and leave covered until the rest of the meal is almost finished. The residue heath will cook the florets.

Cut the cucumber in half lengthways then scoop out the seeds, and as finely as you can cut them into half-moons. Place the cucumbers into a small bowls and drizzle with 1 teaspoon of soy sauce and the juice of ½ a lime. Scrunch up the cucumber and then leave to pickle until serving.

Now make the marinate for the salmon by finely grate the ginger, garlic and finely chop the chilli (or grate if from frozen), and place in a bowl. Then trim the spring onions by cutting the white part as finely as you can and add to the ginger / garlic mix. The green part you slice into small pieces and leave to the side. Add the remaining soy sauce (5 teaspoons or 1 ½ tablespoons), and the honey together with the rest of the juice from the lime mix well.

Place a medium non-stick frying pan on a medium heat, add 1 tablespoon of vegetable oil to the pan, then add the salmon fillets, skin-side down and cover to cook for about 5 minutes. After the 5 minutes, pour the marinade over the salmon then turn the fish to coat it and cook for another 2-3 minutes or until just cooked through.

Take the salmon out of the frying pan, ready to be served. The remaining marinate in the pan you pour into your rice and mix well. (you may need to add a tbsp. of water to the pan first. Now season the rice.

Divide the rice and salmon between your plates, and add the cucumber pickle then scatter the sesame seeds and the green part of the spring onion and serve.

I like to add an extra wedge of lime if I got it.

Bon Appetite – As my granddad would have said

Costings:

These has been based on Tesco’s prices and the basic products where possible (Correct as per October 2017) – I didn’t choose the cheaper frozen salmon as I have never cooked a dish with that but I assume it would also work!

Ingredients:

Rice (45p/1000g)x150g = 8p
Broccoli (£2.00/220g)x 150g =£1.36
Cucumber (45p/4)=12p
Salmon £4.25
Soy sauce (£1.80/500ml) x 30 ml = 11p
Lime =35p
Sesame seeds (90p/100g)x10g = 9p
Ginger 20p
Chilli 20p
Garlic cloves 6p
Spring onions 15p
Honey (99p/340g)x10g =3p
Salt and pepper 2p
Vegetable oil (£1.15/1000ml)x15ml =1p
Vegetable stock cube (49p/10) =5p

Total £7.08-  per portion £3.54

 

 

 

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Delicious Sea bass with Lemon, Potatoes and Swiss chard (£2.64 per person)

 

Sorry, it’s been a while since I wrote a recipe but we have been extremely busy. It’s end off quarter here and my husband is working around the clock, which means I have been alone with Baby “Flipper” and Toddler “Blip”. 

Continue reading Delicious Sea bass with Lemon, Potatoes and Swiss chard (£2.64 per person)

Low Carb Fish – 12 fish cakes £1.84 or 16p per cake.

 

Now, I cooked and wrote down this recipe a few weeks ago, but never got around to post it to my blog. Being busy with Toddler “Blip” and having a few rough days again with Hyperemisis Gravidarum.

Now, why I though, making fish cakes for my husband was a good idea when feeling rubbish.. (it must be love).. At least I’m much better than in the beginning of the pregnancy, and managed to survive it, with only a couple of times having to lay down on the sofa… Ohh.. I can’t wait to see Baby “Flipper”.. until week 30 of my pregnancy, I couldn’t even open a cookbook, I was feeling so badly.. but now I can actually manage. I’m still on 3 different types of medication, and the one day I forget even one pill I’m in big big trouble. But then the family still needs to be fed.

What surprised me mostly, was that when I served this for Toddler “Blip” he happily ate a whole fish cake and asked for seconds. I served it with potatoes for him (he needs the carbs) and some salad. I ended up having a rice cracker. Which is totally against my house rules, which states that everyone eats the same or go hungry, no I don’t actually starve Toddler “Blip” but he has to try the food. If not, I’ll end up cooking 3 different types of dinners, which I can’t be bothered to do. But having Hyperemisis Gravidarum, whatever, gets you through is allowed.

My husband had it with a huge portion of salad with homemade Tartare sauce. The following day he took it with him for lunch, with salad and some fried Halloumi on the side.

I should add that I felt so horrible when I cooked this that I never managed to take a picture of the fishcakes on its own. The picture was taken by the husband when he put together his lunch in the morning!.

The husband did ask me to make it again for him, and for me, that is always a good indicator to if he likes the food or not. I must admit that I won’t be making anything with fish again for a whilst… not until I’m well over this pregnancy!!

Low Carb Fish cakes

Serves 4 – Makes 12 small cakes.

Ingredients:

200g white fish deboned
50 g of either Rocket, Spinach or Watercress (I used a mixture of all 3)
1 small onion
2 garlic cloves (optional)
1 large egg (or 2 small eggs)
1 tsp salt
1 tsp pepper
1 tsp turmeric
½ tbsp lemon juice (optional)
Zest of a lemon (optional)
2 tbsp veg oil for frying

Method:

If the fish is frozen, ensure to fully defrost the fish before preparing the fish cakes. In a food processor, coarsely chop the fish, (make sure it doesn’t become mushy). Then put the mixture into a bowl, (if the fish was frozen beforehand, you may want to put it in a colander to ensure any excess liquid drips off).

In the same food processor, add the onion, garlic, and rocket/spinach and mix until it has become finely chopped. This could be done by hand as well.

Mix it all together, adding, salt pepper, turmeric, lemon juice and the zest of a lemon.

Form the fish cakes into 12 small fish cakes or 8 larger ones. Then fry until golden in vegetable oil in a frying pan, make sure to not flip them too early, as this will make them break up.

These fish cakes can be enjoyed either cold or hot.

Carb count

I used the Fitness Pall App to calculate this.

Because there is no potato, or flour in this recipe, 12 fishcakes, comes in at 11 Carbs in total, which about 2.75 per person. – It does however, mean that the texture is different compared to normal fish cakes, and they break up more easily when cooking them.

Bon appetite – as my granddad would have said

Costings:

These has been based on Tesco’s prices and the basic products where possible (Correct as per July 2017)

Ingredients:

Tesco Everyday Value white fish fillets (£2.00 /520g)x200g =77p
Rocket/spinach/watercress (£1.00/80g)x50g =63p
Onion 5p
Garlic 6p
Egg 8p
Salt 1p
Pepper 1p
Turmeric 2p
Lemon juice – 18p (approximately ½ lemon).
Zest of a lemon – Free, as you are using the lemon for juice.
Veg oil  (£2.95/3000ml)x30 ml = 3p

Total cost = £1.84 for 12. Per fish cake 15p

 

 

 

 

Firecracker Prawn, Tofu and Chinese Leaves Stir Fry with Rice (£3.17 per person)

I’m now 37 weeks pregnant with Baby “Flipper” and I can’t wait for him to be here, seriously, being pregnant is the hardest I have ever done in life. Yesterday I was sick quite a bit and the husband mainly cooked for me. This morning as well, he made me breakfast as I was not feeling well. I just about managed to have some bread with butter this lunch time, but was feeling so sick. Hyperemesis Gravidarum is awful, I wish no other woman should ever suffer from it.

However, this afternoon, I was feeling better again. In the fridge, we had Chinese Leaf that needed to be used. To be honest, I wasn’t inspired, but then I remembered that Wagamama does a gorgeous firecracker prawn dish, so I sat out to try and make that, price in restaurant is around £12.00 and you get 5 prawns each.


Looking around again in store cupboards, fridge freezer I found quite a few items that would go well together. At 15:00 I managed to do all my preparation for the dinner, I even put the rice in the rice cooker so when Toddler “Blip” came home from nursery all I needed to do was cook the food. And what a good idea, especially, as on my way to the nursery I started to get lots and lots of contractions. They have settled down now though, but made cooking much easier as all I had to do was put the food in the wok, in the right order and taste it… Amazingly, I also managed to keep the food down.

Now, I have had a warm bath and the contractions seems to have settled so Baby “Flipper” probably won’t appear today. But soon I got a feeling. Toddler “Blip” tried the prawns and rice, but he was quite tired so it didn’t really hit the spot for him. Luckily, that meant he was happy to go to bed around 19:30.


The Husband loved the dish, he didn’t have the rice though, as still doing low carb.

Firecracker Prawn, Tofu and Chinese Leaf Stir Fry with Rice

Serves 2

Ingredients

Rice, enough for 2 people (around 1 cup full)
3 Garlic Cloves, finely chopped
1 Tbsp Ginger, grated
3 Spring onions, finely chopped
½ Small Red Onion, finely sliced
2 Tbsp Coriander, chopped
1 Green or Red Chilli (optional)
½ Chinese leaf, cut into 1 cm slices
15g dried black fungus (optional)
150 g Firm Tofu (optional – you could just use a bit more prawns)
150 g Tiger Prawns
2 Tbsp Sesame Oil
1 tbsp Chilli Bean Paste (alternative Siracha sauce will work)
1 Tbsp Tomato Puree
1 Tbsp Rice Vinegar
1 Tbsp Soy Sauce
1 Tbsp Black Sesame Seeds

Method:

  1. Start by cooking the rice as per your preferred method. I use a rice cooker and it works for me.
  2. Then whilst the rice is cooking prepare all the vegetables.
  3. Peel the garlic and finely chop it, grate the ginger, finely chop the white part of the spring onions and quarter the chilli if using. Place it in a separate bowl.
  4. Finely chop the green part of the spring onions and coriander and add it to a separate bowl (this is going to be the garnish).
  5. If using the black fungus, make sure to add it to a bowl and soak it in boiling water (normal mushrooms could be used instead or you could just leave it out). – drain the black fungus and place in a bowl.
  6. Finely, slice the red onion and put it together with the black fungus.
  7. Cut the Chinese leaves into 1 cm slices. Keep it separately
  8. Cut the Tofu into pieces, try and use a firm but NOT silken tofu, as this will hold its shape much better.
  9. Clean the prawns, making sure the poo string has been removed (nothing worse than eating that part).
  10. Then make the chilli sauce by adding 1 tbsp sesame oil, Chilli Bean Paste, Tomato Puree, Rice Vinegar and Soy Sauce together in a bowl and mix well.
  11. Now if your rice is almost finished you are ready to cook the dish (it takes around 10 minutes to cook)
  12. Firstly, heat the sesame oil in a large wok on a high heat (non-stick is best if not non-stick you may need more oil). Once it’s hot add the bowl of garlic, ginger, spring onion and green chilli to the wok. Cook for around 30 seconds, then add the red onions and Black fungus if using and cook for another minute.
  13. Now add the prawns and tofu to the mixture, as soon as they start to turn pink you should add the marinate you have made. Stir everything together and cook for another minute or so.
  14. Toss in the Chinese leaves and cook for another minute and make sure everything is coated in the sauce.
  15. Now serve the stir-fry with your cooked rice and sprinkle over the coriander, green part of the spring onions and sesame seeds.

This dish is lovely served with a fresh minty cucumber pickle on the side, I’ll post the recipe for that another day.

Bon appetite – as my granddad would have said

Costings:

These has been based on Tesco’s prices and the basic products where possible (Correct as per July 2017). For this dish, I have also had to refer to the prices for some ingredients from other stores.. mentioned in the description

Rice, (basic Tesco) 5p
Garlic Cloves, 9p
Ginger 10p
Spring onions 15p
Red Onion 10p
Coriander 10p
Green Chilli 20p
Chinese leaf 63p
Dried black fungus 41p  – Chinese supermarket
Firm Tofu 76p
Tiger Prawns £3.00
Sesame Oil 20p
Chilli Bean Paste 15p
Tomato Puree 5p
Rice Vinegar 20p
Soy Sauce 5p
Sesame Seeds 10p 

Total price: £6.34  – which is £3.17 per person.

 

Store cupboard fish cakes, super easy and cheap (15p per fish cake)

One thing I always stock up on is tinned potatoes and tinned fish, I also know these are some of the stables that you often find in the foodbank donations. It doesn’t need to be plain tinned fish and you can combine different types. If you got a spicy Mackerel, it will just change the taste slightly.

I like to have tinned fish like Mackerel, sardines, tuna etc. in my store cupboard mainly  because we always had that when I was a child on rye bread. Now a day its rarer I would eat it like that, because there is so many options for toppings you can put on your bread instead. Also, rye bread is a bit rarer to have here in the UK. Saying that tinned fish is a very good way of getting your weekly amount of recommended Omega-3.

The tinned potatoes, is perhaps a bit more of a strange thing to have as a back up. The reason I like to have them in my cupboard is because back home in Denmark we use them to make caramelised potatoes for our roast pork at Christmas time. But I will write about that another time.

The good thing about both tinned potatoes and tinned fish is that they are already cooked, so in theory you could just open the tins and eat it straight out of the tin. But to be honest that’s not the most exciting thing to do in life. So instead, I like to Jazz it up a bit and make fish cakes.

You could also use fresh potatoes for this which is also cheap, takes slightly longer if boiling them from scratch or alternative use the leftovers from the day before. I hate waste and always try and use any leftovers we got, that is better for the environment and also for my wallet.

With fish cakes there is so many different ways you can make them, but this recipe is for the simplest way really. Then you can jazz it up however way you want. I have used a ratio of 50/50 so the equivalent amount of fish to potatoes, however, if you need to bulk them out a bit, you could easily do more potatoes than fish.

Fishcakes – the simple recipe

Makes 12

Ingredients:

2 x 125g Tinned Mackerel (boneless preferred)
250g tinned Potatoes
Handful fresh Parsley (or a tablespoon of dried parsley)
2 teaspoons lemon juice from bottle (or the zest and juice from ½ a lemon)
pinch of Salt and Pepper
100g plain flour or 100g breadcrumbs to coat the fish cakes in
2 tbsp veg oil for cooking the cakes in

Method:

  1. Firstly add the tinned tomatoes into a bowl and mash them up with a potato masher, then add the mackerel (without any liquid) to the bowl. And mix it together, but don’t over mix, you still want some nice pieces of fish in it.
  2. Then add the Parsley, Lemon juice (and zest if using) together with salt and pepper. Have a taste and adjust the flavours.
  3. Now form them into fish cakes and if you got time place them on a plate and let them rest in the fridge for at least 30 min. Take out the fish cakes and coat them either in the bread crumbs or the flour.
  4. Pour the oil into a pan and on a medium heat cook the fishcakes on both sides. Remember, the inside is already cooked so you don’t need to be over cautious with cooking them through. They should have a nice colour on the outside though.

I like to serve it with salad, homemade Tartare sauce and a wedge of lemon. But even just with some mayo and lemon juice from a can it is delicious.

Cooks tip: I tend to only cook, however, many we need. When I cooked it on Friday it was just for the toddler and me and I made 3 small cakes for me and 1 for the toddler and froze the rest. You can either cook them from frozen or defrost them and cook. It’s a really nice standby meal to have in the fridge.

Surprisingly, the tinned potatoes fries quite nicely in a bit of oil and is nice to have on the side with the fish cakes. Alternatively, decant them, put them in a bowl in the fridge and use it for another meal. If using fresh potatoes, just make sure to only cook the amount you need!

Bon appetite – as my granddad would have said

Costings:

These has been based on Tesco’s prices and the basic products where possible (Correct as per July 2017). I grow my own parsley and I always make bread crumbs from the odd end of bread we don’t finish. This brings down the price a lot. However, to make it fair for everyone all the prices are based on Tesco prices.

Tinned Mackerel £1.32
Tinned Potatoes 16p
Handful fresh Parsley 25p
Bottled lemon juice 2p
Salt and Pepper 2p
Plain flour 4p
Veg oil 3p

Total cost: £1.84 for 12 or 15p per fish cake

Spicy fish cakes – Thai style

This week the lovely husband has been away on business in York so it has only been me and baby Blip at home. Baby blip is becoming a big boy, almost 2 years old. This week, I have tried to wean him off his dummy at least in day time. Which seems to be working. He still gets upset when I take the dummy in the morning when he wakes up. But then he is more than happy to be without it until bed time in the evening. He has become really attached to Sophie (his blue elephant) who is now covered in youghurt and all kind of things.When the husband is away I always continue cooking for me and Baby blip, eventhough sometimes, it is tempting to just get a takeaway. All that hassle for two.

 I made Spicy Thai fish cakes the other day. Recipe from a Danish magazine, was delicious. I forgot that fish sauce is salty though, so I seasoned with extra salt and it was a bit on the salty side. Hence, It is better to fry a bit of the mixture first and then test the seasoning before adding more. I hope you enjoy.


Ingredients

400g white fish

2 tbsp flour

1 egg

1 dl coconut milk

1 thumb size ginger

1 stalk lemon grass (or two tbsp. Lemon grass puree)

1 tbsp fish sauce

2 tbsp chili sauce (hot)

200 g prawns (optional)

2-3 tbsp oil for frying.

 

Makes 12 fishcakes. / serves 4.

Method

1. Cut the fish into smaller pieces and put in food processor, make in to fish mince.

2. If using the prawns, and they are king prawns cut into smaller pieces (not minced though)

3. Add the fish to a bowl together with the egg, flour, ginger, lemon grass , fish sauce, chili sauce and prawns. Then mix well. Leave in fridge for at least 30 min. The mixture is not super firm.

4. Now put the oil in a non-stick pan and cook a tiny bit of the fish mixture. Taste if it is salty enough, season accordingly (the fish sauce is salty so don’t just add without tasting).

5. When satisfied, use two spoons to put fish cakes in the pan. Cook for around 7 min on medium heat on each side.

6. I served with salad and some of the chilli sauce, but you could also add rice.

If using frozen fish, be aware that the water content may be higher and dry it well, if too wet add more flour.

 

Tips: any extra coconut milk can be frozen so you don’t waste it.

 

Bon Appetite

 

30Sainsbury’s White Fish Fillets, Basics 520g =£1.70 400g = £1.30

Sainsbury’s Cooked & Peeled Prawns, Basics 300g =£3.00 = £2.00

Sainsbury’s Plain Flour, Basics 1.5kg = £0.55 = £0.01p

Sainsbury’s Fresh Packed Lemongrass Sticks x2 = £0.80 = £0.40

Pride Coconut Milk 400g = £0.95/unit £0.24/100ml = £0.24

Blue Dragon Fish Sauce 150ml £1.25/unit £0.83/100ml = £0.15

Encona West Indian Hot Pepper Sauce 142ml £1.00/unit £0.71/100ml = £0.24

Sainsbury’s Barn Eggs, Basics x15 £1.25/unit £0.08/each = £0.08

For 12 fish cakes without prawns cost is £2.42 each fish cake = £0.20

With prawns each cost £0.37 (this is not including the salad).

 

 

When mackerel becomes sardines 

So ones again I havent been writing for a while, I do have a very good reason for this though.
Firstly, I have been staying at my mother in laws house for a week (I didn’t cook there at all).

Secondly, Baby Blip ended up in hospital with tonsilities and an ear infection, he had a high temperature, and we couldn’t bring it down. It was so scary to have our little boy becoming so sick. We spend one very long night in hospital where Baby Blip was treated with IV and medication; luckily we could go home the following afternoon. He is now back to normal, and it is lovely to have my little smiley, cheeky boy back.

Whilst he has been sick I haven’t really had time to cook but yesterday I managed to make “Fried Sardines with Tomatoes and warm Quinoa Salad”. Really it was supposed to be Mackerel, but my local Tesco didn’t have any Mackerels, neither pre-packed or from the fresh counter, but they did have loads of Sardines at the fresh counter 8 for £1.00. So the mackerel  became sardines. Sardines is another oily fish speices, but smaller than Mackerels, hence, 2 per person.

 I always forget to ask the fish monger to gut the fish, so I had to do that at home. I dont really mind especially as I do it neater than the Tesco fish monger and they weigh the fish before gutting them anyways, so you don’t pay more. It also reminds me of summer days with my dad, if we went fishing we had to gut the fish, which is a skill I’m happy to have learned. I also do think it’s important to understand where food comes from, that way I think you wastes less. It’s way to easy to burry your head in the sand.

Quinoa is now looked at as a health food and it really affect the price. It cost around £1.00 per 100g. An alternative to quinoa is Bulgur not as healthy but still delicious. You have to cook it slightly differently.

The recipe has been adapted from Jamies 15 minutes meal.

Fried Sardines with Tomatoes and warm Quinoa salad.

Ingredients 

200g Quinoa

1 Lemon

300g Tomatoes, or around 4 medium sized (mixed colours makes it nicer)

A couple of sprigs of Fresh Coriander

1 Red Chilli or to taste

2 tbsp Extra Virgin Olive Oil

1 Tbsp Balsamic Vinegar
8 x 100g Sardines (or 4 x 200 g mackeral)

1 tbsp ground coriander

Olive oil

2 sprigs fresh rosemary

2 cloves of garlic
50 g plain youghurt

2 tsp Garlic Paste

A couple of sprigs of Fresh Coriander

Pepper to taste

Cooking method

1. The meassurements are 1 cup Quinoa to 2 cups boiling water. Place the quinoa in a pot with the water and a small pinch of salt and half a lemon. With the lid on let it boil and remember to stir now and then.

2. Whilst the qunioa is boiling score the sardines with slashes on both sides approximately 2 cm apart, be careful to not slice through the bone.

3. Now rub the coriander/salt and pepper into the fish, pour a bit of olive oil into the pan and place the fish on warm pan. Cook a few minutes on each side until done. This may have to be done in batches. Place the other half of the lemon on the frying pan so it goes nice and brownish.

4. Cut the tomatoes nicely, you can cut them whaterver way you wish, I like to slice mine, finely chop the chili and place tomatoes on a serving plate scattering the chili on top of tomatoes. I did one side with chillis and one without as not all 3 of us eat that spicy food.

5. When the quinoa has cooked (this takes around 10 minutes), drain it and squeeze over the juice from the lemon and add a bit of olive oil. But be careful to not burn the quinioa if the water disappears whilst cooking.

6. Then spoon all the qunioa into the midlle of the tomatoes and drizze with some balsamic vinegar and season with salt and pepper.

7. Lay the fish on top of the quinoa.

8. Mix youghurt with the garlic paste and finely chopped coriander and pepper, place in a bowl next to the platter.

9. Scatter a bit of coriander on top of the fish, add the half grilled lemon and serve.

Only bad thing about Sardines it the amount of bones in them. But they  taste lovely. If you have any sardines left over, you can take all the fish of the bone and mash up with some finely cut spring onions and olive oil and spread on bread the next day for lunch (I use rye bread, but I think that is my Danish part). Absolutely delecious.

IMG_7711

Bon Appetit – As my grandad would have said

Costings:

Quinoa = (£1.80/300g) x 200 g = £1.20

Lemon = £0.30 (Sainsbury)

Tomatoes = (£1.75) mixed coloured (Sainsbury)

Fresh Coriander = (£0.80 / 4) x 1 = £0.20 (Sainsbury)

Red Chilli = (£0.60 /4) = £0.15(Sainsbury)

Rosemary = (£0.80 /4) x 1 = £0.20 (Sainsbury)

Garlic (£0.30/10) x 2 = £0.06(Sainsbury)

Extra Virgin Olive Oil (£3.50 /1000ml) x 45 ml = £0.16 (Sainsbury)

Balsamic Vinegar (£1.20 / 250 ml) x 30 ml = £0.14 (Sainsbury)

Sardines = £2.12 (Tesco)

Ground coriander = (£0.75/100g) x 10g = £0.08 (Sainsbury)

Plain youghurt =(£0.50 / 500g ) x30g = £0.03 (Sainsbury)

Garlic Paste = ££0.80 / 90g) X 10g = £0.09 (Sainsbury)

Salt and pepper £0.02

Total cost £6.50 Per Person £1.63

I always try a do the costing on Sainsbury and Tesco prices and at full price. I know I bought the fish and coriander much cheaper and some of the other things as well, however, it would not be a fair calculation to base it on the reduced price. Mostly because it may not possible to get it at the reduced price, next time.