Irish Food Board – Page 10

September 23, 2021

Pan Fried Whiting with Tomato and Red Onion Salad

This Tomato and Red Onion Salad could be served with any of the other recipes. It would be particularly nice with the Spiced Haddock.

Serves 4

Cooking time: 15 Minutes

Ingredients

4 whiting fillets, around 175g each, skinned and boned
½ tablesp. olive oil
A little salt and black pepper
A knob of butter

Tomato and Red Onion Salad

200g tomatoes, roughly chopped
½ small red onion, thinly sliced
Juice of half a lemon
2 tablesp. olive oil
Salt and black pepper
Bunch of chives, thinly sliced

Pea and Potato Mash

1kg potatoes, peeled and freshly cooked
150g frozen peas, cooked
6 tablesp. milk
25g butter

To Cook

Heat a little olive oil in a large frying pan. Season the fish and add to the pan, skin side up. Fry for 3-4 minutes then turn it over. Add a knob of butter to the pan and continue to cook the fish for another 3-4 minutes until it flakes easily with a fork. As the butter melts spoon it over the fish.

Meanwhile combine the salad ingredients. Taste for seasoning.

Heat the milk and butter in a saucepan then combine with the cooked potatoes and peas. Mash well. Season to taste.

Serving Suggestions

Serve the fish with the Tomato and Red Onion Salad and Pea and Potato Mash.

Nutritional Analysis per Serving

Protein: 41g

Carbohydrates: 48g

Fat: 19g

Iron: 2mg

Energy: 522kcal

http://www.bordbia.ie/consumer/recipes/fish/pages/panfriedwhiting-tomatoandredonionsalad.aspx

September 4, 2021September 4, 2021

Tandoori Chicken with Pillau Rice and Lemon and Coriander Yoghurt #foodaware

Ingredients

- 8 chicken thighs or 4 chicken breasts, skin removed
- Salt and freshly ground black pepper
Marinade
- Juice of 1 lemon
- 4 tablesp. Greek-style yogurt
- 4 tablesp. tandoori spice mix

Method

Copy Text

Place the marinade ingredients in a bowl and mix well together. Cut slits in the chicken and season with salt and pepper. Rub the marinade over the chicken making sure it is well-coated. Leave to marinade for as long as you can – the longer the better.

Preheat the oven to gas Mark 6, 200°C (400°F) .

Arrange the chicken in a single layer on a baking tray and bake for 25 minutes or until the chicken is cooked.

To prepare the rice: Heat the oil in a large sauce pan and add the onion. Cook over a medium-high heat until the onions are browned. Be careful not to let them burn.

Add the cinnamon, cloves and turmeric. Cook for 2-3 minutes.

Then add the rice and cover with the stock or water. Put a lid on the sauce and bring to the boil. Stir once, then reduce to a simmer for approximately 10 minutes. At this stage the water will have evaporated and the rice with be fluffy.

Serve the chicken with the rice, lemon and coriander yoghurt, some lemon wedges and a green salad.

https://www.bordbia.ie/recipes/chicken-recipes/tandoori-chicken-with-pillau-rice-and-lemon-and-coriander-yoghurt/