Rachel Allen’s pan-fried fish with herb butter, asparagus, new potatoes.
Ingredients
Serves: 4-6
For the herb butter:
50g soft butter
1 tablespoon chopped herbs such as dill, fennel, chives, parsley
A squeeze of lemon juice
Salt and pepper
For the pan-fried fish:
4 fillets of flat fish, such as John Dory, plaice, sole, brill or turbot, or part of a round fish fillet, like salmon, cod, grey mullet, etc. (allow 175g for a main course and 75g for a starter)
Approximately 4 tablespoons flour
Extra virgin olive oil or soft butter
A pinch of sea salt flakes and freshly ground black pepper
Method
Dry the fish fillets on kitchen paper.
Season on both sides with sea salt flakes and freshly ground black pepper.
Heat a cast iron or non-stick frying pan on a high heat until smoking. Add a dash of olive oil and put in the fish fillets.
OR you can dust the fillets with seasoned flour then spread some soft butter over one side.
Place buttered side in the pan first. Turn when golden on one side, then cook again until golden on the other side.
Place a couple of slices of herb butter over each fillet and serve immediately with asparagus and boiled new potatoes.
Butternut squash risotto is a delightful and nutritious dish that combines the creamy texture of traditional risotto with the wholesome goodness of brown sushi rice and a medley of vibrant vegetables. Perfect for a cozy dinner or a special occasion, enjoy a hearty and healthy meal that will leave you feeling satisfied and nourished.
Servings: 6 Serving Size: ¾ cup
Nutritional Information Per Serving
171 calories
5 g total fat
3 g saturated fat
0 g transfat
0 g monounsaturated fat
13 mg cholesterol
362 mg sodium
24 g total carbohydrate
3 g dietary fiber
4 g total sugars
8 g protein
Ingredients
½ cup uncooked brown sushi rice
1 teaspoon olive oil
1 cup diced onion
4 cups low-sodium chicken stock
1 cup white wine
2 cups roasted butternut squash, chopped
1 cup chopped zucchini
½ cup frozen peas
5 chopped crimini mushrooms
1 tablespoon chopped sage
1 teaspoon chopped thyme
½ cup shredded Asiago cheese
1 tablespoon heavy cream
½ teaspoon kosher salt
½ teaspoon ground black pepper
Directions
Follow package directions to partially cook the rice for about 40 minutes. Drain excess water and set aside.
Preheat a medium sauté pan to medium-high heat and add olive oil.
Add the onions and sauté until soft.
Add the rice to the pan and sauté with the onions for about 2 minutes, stirring continuously.
Reserve 1/2 cup of stock. Then pour 1/2 cup of stock into sauté pan and let it absorb into the rice.
Stir in 1/2 cup of wine and let it absorb into the rice.
Continue adding stock and wine in 1/2-cup increments, cooking each time until the liquid is absorbed before adding more, about 30 to 45 minutes total.
Add the squash, zucchini, peas, mushrooms, sage and thyme to the pan, and cook until the vegetables are soft, about 3 to 5 minutes.
Add the last 1/2 cup of the stock. Once the stock is absorbed into the rice, add the cheese, cream, salt and pepper; stir well.
Dietitian’s tip:
Traditional risotto is made with uncooked white rice. Brown rice adds fiber and nutrients, but it takes a long time to make risotto this way. That’s why this recipe calls for partially cooking the rice.
My brother, Kenneth, loves Asian food and he is in no doubt that he is far better than me at cooking it! I don’t disagree. He is proud of this chicken satay dish and often makes it for the family. This dipping sauce also works well with pork, prawns, beef strips or turkey. And remember, kids just love anything on sticks!
SERVES 4
4 tbsp dark soy sauce
2 tsp clear honey
2 tsp medium curry powder
450g (1lb) skinless chicken breast fillets, cut into long strips
FOR THE PICKLED CUCUMBER SALAD:
4 tbsp rice wine vinegar
2 tbsp caster sugar
pinch of salt
½ small cucumber, peeled, halved, deseeded and thinly sliced
FOR THE DIPPING SAUCE:
2 tbsp crunchy peanut butter
2 tsp dark soy sauce
1 tsp light brown sugar
juice of ½ lime
1 x 160ml (5½fl oz) tin of coconut milk (Thai Gold, if possible)
½ red chilli, deseeded and finely diced
2 tbsp chopped fresh coriander
sea salt and freshly ground black pepper
1 To make the dipping sauce, place the peanut butter in a small pan and stir in the soy sauce, light brown sugar and lime juice. Gradually whisk in the coconut milk and heat gently until you have achieved a smooth sauce. Stir in the chilli and coriander, then leave to cool, stirring occasionally to prevent a skin from forming.
2 Soak 8 x 15cm (6in) bamboo skewers in a shallow dish of cold water for at least 30 minutes. Preheat a griddle pan until it’s smoking hot or light a barbecue.
3 Whisk together the soy sauce, honey and curry powder. Season with pepper and stir in the chicken pieces. Leave to marinate for 2 minutes, then thread the chicken pieces onto the soaked bamboo skewers and arrange on the barbecue. Cook the chicken skewers over medium-hot coals for 4–6 minutes, turning once or twice, until completely tender and cooked through. If using a griddle pan, reduce the heat to medium as soon as you’ve put the skewers on.
4 Meanwhile, to prepare the pickled cucumber salad, place the vinegar in a bowl and stir in the sugar and a good pinch of salt until both have dissolved. Tip in the cucumber, stirring to combine, and set aside to allow the flavours to develop. 5 To serve, arrange 2 chicken satay skewers on each warmed plate. Divide the dipping sauce among individual bowls and place to the side of the skewers. Add the pickled cucumber salad, leaving behind any excess liquid, to serve.
Butter Chicken
Swap your usual takeaway curry for this homemade chicken makhana, which combines marinated chicken with a rich, buttery sauce. This is an authentic Indian curry with its origins in Delhi, where it was first made to use up pieces of leftover tandoori chicken.
Serves 4–6
500g skinless and boneless chicken breasts or thighs
juice and finely grated rind of 1 lemon
3 tbsp mild curry seasoning
4 tbsp natural yogurt
3 tbsp sunflower oil
30g butter
2 red onions, thinly sliced
2 garlic cloves, sliced
1 red chilli, seeded
3cm piece fresh root ginger, peeled and sliced
20g fresh coriander
400ml passata (Italian sieved tomatoes)
120ml cream
sea salt and freshly ground black pepper
Trim the chicken and cut into bite-sized pieces. Put in a bowl and stir in half the lemon juice with a good pinch of salt. Add 2 tablespoons of the curry seasoning, the yogurt and 1 tablespoon of the oil. Mix to combine, then season generously with pepper. Cover and leave to marinate for at least 1 hour or up to 3 days in the fridge.
Heat the rest of the oil and a knob of the butter in a wok or skillet over a high heat, and quickly sear the marinated chicken in batches until golden brown, transferring with a slotted spoon to a clean bowl as you go. Add the onions to the pan and sauté for 4–5 minutes until they start to caramelise.
Tip in the garlic, chilli and ginger, then add another knob of the butter and sauté for 1–2 minutes. Chop the stalks from the coriander and add them to the pan with the rest of the curry seasoning and another knob of the butter. Toast for a few minutes until very fragrant. Pour the passata into the pan and bring to a simmer, then add the cream and the rest of the lemon juice.
Transfer to a blender and blend until you have a very smooth sauce. Return to the pan and add the chicken with any juices and reheat gently for about 5 minutes until the chicken is cooked through and tender. Season to taste, then fold in the lemon rind with the rest of the butter and the coriander leaves, reserving a few sprigs to garnish. Transfer to bowls and garnish with the coriander sprigs.
SERVE WITH … This mild and creamy curry is sure to please all tastes. Make some Homemade Flatbreads, perhaps brushing them with a little melted butter and sprinkling with black onion seeds. A bowl of Pilau Rice completes the meal, alongside some spiced mango chutney, mint raita and lime pickle.
Did you know that oats are so versatile and that they can be used to create delicious breakfasts as well as flavourful dinners? This month, why not challenge yourself to create one savoury oat-based recipe like our Mushroom Oatsotto Porridge?
Follow our recipe below and let us know how you get on!
Prep time: 15 mins
Cook time: 30 mins
Difficulty Level: Medium
Method:
1. In a medium saucepan, heat the vegetable stock over medium heat until simmering, then reduce heat to low and keep covered.
2. Meanwhile, melt 100g of the butter in a large frying pan over medium-high heat before adding the shallot and salt. Cook for 2 minutes, stirring constantly. Meanwhile, pre-heat the oven to 180ºC.
3. Add all the mushrooms, garlic and thyme and cook (stirring frequently) until mushrooms are deeply browned, stirring frequently. Add the wine and cook for 1 minute.
4. Reduce heat to medium and add the Flahavan’s Organic Jumbo and Organic Porridge Oats then cook for a minute while stirring. Add 2 ladles of hot stock and cook, stirring until oats have absorbed almost all of the liquid. Continue adding stock, 1 ladle at a time, and stirring until absorbed (approx. 20 minutes)
5. While this is cooking toast the extra handful of jumbo oats in the oven for approx. 10 mins until golden then set aside.
6. If needed, add some water to the risotto until all oats are tender. Once tender, turn off the heat.
7. To finish, stir in the 100g parmesan cheese and the remaining butter. Serve in warm bowls and top with the parsley, toasted oats and extra Parmesan if desired. #OatsForDinner #Versatility
This way of cooking fish is perceived as being rather old fashioned, but if you have a really fresh fish, it can be fabulous and quite contemporary in its simplicity. Hake, cod, ling and mackerel are all delicious cooked in this way. The relish served here is classic, and when properly prepared, it will remind you why herbs, butter and lemon will always have a place at the table when fresh fish is being served.
Serves 4
4 x 120- 150g pieces of your fish of choice
2 tablespoons of flour, seasoned with salt and pepper optional
25 g butter at room temperature
salt and pepper
4 wedges of lemon
Herb Relish
50g butter
2 tablespoons of very finely chopped herbs such as parsley, chives, fennel and a few thyme leaves
black pepper
To cook the fish, place the grill pan on a medium heat and allow to become quite hot. You don’t want it smoking madly, but should see a light haze, almost like vapour, arising from the pan. Dry the fish fillets with paper towel and dip in the seasoned flour and shake off the excess. You can skip this flouring stage if you wish. With a knife, lightly butter the flesh side of the fish fillets. Place the fish, buttered sides down on the hot grill. The fish should sizzle immediately it hits the pan, if it doesn’t, the pan wasn’t hot enough and you need to crank up the heat immediately. If you have difficulty determining if the pan is hot enough, take one of the pieces of fish and holding it above the pan, just place a corner of the buttered side onto the grill. If it sizzles, it is fine to proceed, if it doesn’t then allow the pan to get hotter. Let the fish cook, still on a high heat until the fish is well coloured. There should be a bit of smoke coming from the pan, but not great clouds of it, so adjust the heat accordingly. Lift the fish at one corner to check if it is golden and getting crisp. When you are confident this stage has been reached, turn the heat down a little and with the help of a fish or egg slice, turn the fish over on to the skin side. Let it continue to cook until the skin is crispy and the fish is cooked through. You will know the fish is cooked when the flesh appears to be white and creamy in colour and no longer looks translucent.
While the fish is cooking, melt the butter for the relish. Allow the butter to cool a little before stirring in the chopped herbs.
Remove the cooked fish to hot serving plates, placing them with the golden flesh side up. Place a wedge of lemon on each plate and drizzle the herb relish over.
If you wish garnish with a spring of parsley and serve immediately.
You need to make these Christmas Cheesy Potato Stacks from @babyledfeeding 🤤 They are so good and also perfectly safe and soft enough for little babies doing baby led weaning.
Makes 24 Mini Potato Stacks Prep 15 mins Cook time 30 mins
1 kg baby potatoes 2 cloves garlic 125ml (1/2 cup) fresh cream Small handful grated gruyere cheese (plus an extra 3 tbsp) Small handful grated mozzarella 3-4 sprigs thyme leaves finely chopped Small bunch parsley leaves finely chopped 1 tsp onion powder
To serve Extra finely chopped herbs Black pepper to season
Preheat oven to 180ºC.
Thinly slice the potatoes and set aside.
Add the remaining ingredients to a bowl, leaving aside 3 tbsp of the gruyere cheese. Stir well, then add in the sliced potatoes and stir until they are fully coated. You may have to use your hands to separate the slices.
Stack the potatoes into a mini muffin tin until they are packed to the top.
Bake in the oven for 25 minutes, then remove from the oven and, top with a little sprinkle of the extra cheese. Return to the oven and bake for an additional 10 minutes until the top is golden brown. Remove from the oven and leave to cool slightly as this keeps the potato slices together.
Serve with a extra herbs and a sprinkle of fresh pepper.
Neven Maguire’s mushroom & leek strudel with madeira wine sauce
Ingredients
Serves 4-6
For the strudel
2 tbsp olive oil, plus extra for oiling
1 small onion, peeled and finely diced
2 garlic cloves, peeled and crushed
225g mixed wild mushrooms roughly chopped
1 small leek, washed and finely sliced
2 tbsp double cream
2 tbsp Madeira Wine
2 tbsp chopped parsley
4-5 sheets filo pastry, thawed if frozen (about 100g/4oz in total)
1 egg, beaten
salt and freshly ground black pepper
mixed salad leaves, to serve
For the madeira wine sauce
700ml beef stock
1 tbsp tomato purée
3 tbsp Madeira Wine
3 tbsp cream
Method
For the strudel
Preheat the oven to 190°C/375°F/ gas mark 5.
Line a baking tray with parchment paper.
Heat the olive oil in a large frying pan.
Add the onion, garlic and mushrooms and cook over a medium to high heat for 2-3 minutes until almost tender.
Reduce the heat, add the cream and Madeira to the pan and cook for another minute.
Add herbs and salt and pepper to taste.
Sauté for another minute until the spring onions are just tender and the liquid has almost completely reduced.
Allow to cool completely.
Unroll the sheets of filo pastry and place them all, one on top of the other, on a work surface.
Brush the top sheet of pastry with beaten egg and then spread over the mushroom mixture to within 4cm (1½in) of the edges.
Fold the short ends inwards a little to meet the mushroom mixture and then, starting with a long edge, roll up the pastry fairly tightly like you would a Swiss roll, keeping the mushrooms in place as you roll.
Place the strudel seam-side down on the parchment paper and brush it all over with the remaining beaten egg.
Bake for 20-25 minutes until crisp and golden brown.
Allow to cool for a few minutes before carefully placing on a chopping board.
Cut the strudel into thick slices and arrange on warmed plates. Drizzle some sauce beside it and serve with some mixed salad leaves.
For the madeira wine sauce
Heat a heavy based saucepan, add the Madeira Wine and reduce by half.
Gradually whisk in the beef stock until smooth, followed by the tomato purée.
Simmer for approximately 5 minutes, stirring occasionally until slightly thickened.
Whisk in the cream, bring to the boil, season to taste and thicken with some diluted cornflower.
No Friday would be complete without a seriously delicious pizza. Check out how easy these gorgeous pizzas are to re-create at home (using our very own Progress Oatlets), and you’ll be making your own Italian fakeaways every Friday night. Ciao! #FlahavansOats
Serves 2 pizza bases|Takes 15 mins
Ingredients: For the Pizza Bases: 85g Progress Oats 1 large egg white ½ tsp salt Optional – 1tsp garlic powder, 1 tsp onion powder, 1tbsp grated parmesan or 1tsp nutritional yeast For the tomato topping: 400g tin chopped tomatoes 2 tbsp tomato purée 1 tsp dried mixed herbs 1 tsp honey 1 tsp sea salt flakes Couple of grinds of black pepper
Method: For the Pizza Bases: Pre-heat the oven 200C Combine the oats, egg white, salt and season in a high-speed blender and blitz for 2 minutes until completely blended. Heat a small heavy based frying pan over a medium heat. Add one tsp of vegetable oil. Spread half the oat mixture over the pan and cook for 2 minutes until the mixture firms up. Move the oat base onto a lined baking sheet and spread over the toppings and bake for 5 minutes until the pizza is cooked through
For the tomato topping:
Drain the tinned tomatoes through a sieve over a bowl, pressing with the back of a ladle until about most of the juice has drained. Tip the sieved tomatoes into a bowl and stir in the tomato purée, herbs, sugar and plenty of salt and pepper. Pour the tomato mix into a high-speed blender and blitz for 1 minute.
My brother, Kenneth, loves Asian food and he is in no doubt that he is far better than me at cooking it! I don’t disagree. He is proud of this chicken satay dish and often makes it for the family. This dipping sauce also works well with pork, prawns, beef strips or turkey. And remember, kids just love anything on sticks!
SERVES 4
4 tbsp dark soy sauce
2 tsp clear honey
2 tsp medium curry powder
450g (1lb) skinless chicken breast fillets, cut into long strips
FOR THE PICKLED CUCUMBER SALAD:
4 tbsp rice wine vinegar
2 tbsp caster sugar
pinch of salt
½ small cucumber, peeled, halved, deseeded and thinly sliced
FOR THE DIPPING SAUCE:
2 tbsp crunchy peanut butter
2 tsp dark soy sauce
1 tsp light brown sugar
juice of ½ lime
1 x 160ml (5½fl oz) tin of coconut milk (Thai Gold, if possible)
½ red chilli, deseeded and finely diced
2 tbsp chopped fresh coriander
sea salt and freshly ground black pepper
1 To make the dipping sauce, place the peanut butter in a small pan and stir in the soy sauce, light brown sugar and lime juice. Gradually whisk in the coconut milk and heat gently until you have achieved a smooth sauce. Stir in the chilli and coriander, then leave to cool, stirring occasionally to prevent a skin from forming.
2 Soak 8 x 15cm (6in) bamboo skewers in a shallow dish of cold water for at least 30 minutes. Preheat a griddle pan until it’s smoking hot or light a barbecue.
3 Whisk together the soy sauce, honey and curry powder. Season with pepper and stir in the chicken pieces. Leave to marinate for 2 minutes, then thread the chicken pieces onto the soaked bamboo skewers and arrange on the barbecue. Cook the chicken skewers over medium-hot coals for 4–6 minutes, turning once or twice, until completely tender and cooked through. If using a griddle pan, reduce the heat to medium as soon as you’ve put the skewers on.
4 Meanwhile, to prepare the pickled cucumber salad, place the vinegar in a bowl and stir in the sugar and a good pinch of salt until both have dissolved. Tip in the cucumber, stirring to combine, and set aside to allow the flavours to develop. 5 To serve, arrange 2 chicken satay skewers on each warmed plate. Divide the dipping sauce among individual bowls and place to the side of the skewers. Add the pickled cucumber salad, leaving behind any excess liquid, to serve.
Butter Chicken
Swap your usual takeaway curry for this homemade chicken makhana, which combines marinated chicken with a rich, buttery sauce. This is an authentic Indian curry with its origins in Delhi, where it was first made to use up pieces of leftover tandoori chicken.
Serves 4–6
500g skinless and boneless chicken breasts or thighs
juice and finely grated rind of 1 lemon
3 tbsp mild curry seasoning
4 tbsp natural yogurt
3 tbsp sunflower oil
30g butter
2 red onions, thinly sliced
2 garlic cloves, sliced
1 red chilli, seeded
3cm piece fresh root ginger, peeled and sliced
20g fresh coriander
400ml passata (Italian sieved tomatoes)
120ml cream
sea salt and freshly ground black pepper
Trim the chicken and cut into bite-sized pieces. Put in a bowl and stir in half the lemon juice with a good pinch of salt. Add 2 tablespoons of the curry seasoning, the yogurt and 1 tablespoon of the oil. Mix to combine, then season generously with pepper. Cover and leave to marinate for at least 1 hour or up to 3 days in the fridge.
Heat the rest of the oil and a knob of the butter in a wok or skillet over a high heat, and quickly sear the marinated chicken in batches until golden brown, transferring with a slotted spoon to a clean bowl as you go. Add the onions to the pan and sauté for 4–5 minutes until they start to caramelise.
Tip in the garlic, chilli and ginger, then add another knob of the butter and sauté for 1–2 minutes. Chop the stalks from the coriander and add them to the pan with the rest of the curry seasoning and another knob of the butter. Toast for a few minutes until very fragrant. Pour the passata into the pan and bring to a simmer, then add the cream and the rest of the lemon juice.
Transfer to a blender and blend until you have a very smooth sauce. Return to the pan and add the chicken with any juices and reheat gently for about 5 minutes until the chicken is cooked through and tender. Season to taste, then fold in the lemon rind with the rest of the butter and the coriander leaves, reserving a few sprigs to garnish. Transfer to bowls and garnish with the coriander sprigs.
SERVE WITH … This mild and creamy curry is sure to please all tastes. Make some Homemade Flatbreads, perhaps brushing them with a little melted butter and sprinkling with black onion seeds. A bowl of Pilau Rice completes the meal, alongside some spiced mango chutney, mint raita and lime pickle.
To serve: Basmati rice, cooked 1 red chilli, sliced (optional) 1 spring onion, sliced (optional)
Method Marinate the salmon fillets for 10 minutes before cooking. Heat a frying pan over medium heat and add in the oil. Once hot, brush most of the marinade from the salmon and cook skin side down on the pan for 3 minutes. Flip and cook for another 3 minutes. Remove from the pan and pour the remaining teriyaki sauce into the pan and cook for 2 minutes on a low heat. Meanwhile, steam or boil the broccoli until al dente. Serve the salmon on a bed of basmati rice along with the broccoli and avocado. Drizzle over with remaining sauce and garnish with chilli slices and spring onion.4d
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