Tag: olive oil

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Neven Maguire’s Pan-fried Hake with Lemon and Herb Butter Sauce @BordBia @macneanhouse

pan-fried-hake-with-lemon-and-herb-butter-sauce2

 Of course this recipe is great with just parsley but experiment with a combination of soft fragrant herbs sauce as parsley, chives, tarragon or chervil depending on what’s available.

Serves 4

Ingredients

  • 4 x 175g hake fillets, skin on and boned
  • 1 tablesp. olive oil
  • Salt and freshly ground pepper
  • 50g butter
  • ½ lemon, pips removed
  • 1 tablesp. chopped mixed herbs (parsley, chives and tarragon)

To Cook

Heat the olive oil in a large frying pan and add the seasoned hake fillets, skin side down. Cook for a couple of minutes until the skin is just beginning to crisp, then add little knobs of butter to the pan around each hake fillet and cook for another couple of minutes until the skin is crisp.

Turn the hake fillets over and cook for another 3-4 minutes until cooked through. This will depend on the thickness of the fillets. Transfer to warmed plates while you make the sauce.

Add the rest of the butter to the frying pan and allow it to gently melt over a moderate heat. When it has melted, add a squeeze of lemon juice and the herbs, swirling to combine. Season to taste. Spoon this sauce over the hake fillets and serve with steamed broccoli and some sautéed new potatoes.

Serving Suggestions

Steamed broccoli and sauté new potatoes

Tips

Above all be careful not to overcook the fish.  To check, gently prod the thickest part of the fish with a small knife.  If it is cooked, the flesh will look opaque and the flakes will separate easily.  If it isn’t done yet, it will still have the translucent look for raw fish.

Other fish you could use: Whiting, haddock or trout fillets

Nutritional Analysis per Serving

Protein: 39g 

Carbohydrates: 52g 

Fat: 26g 

Iron: 2.4mg 

Energy: 644kcal 

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Salmon Teriyaki Bowl with Broccoli and Avocado @dunnesstores

dunnesstores

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  • dunnesstores's profile picturedunnesstoresVerified
  • Healthy ✅ Tasty ✅ Affordable ✅ Try this tasty Salmon Teriyaki Bowl using ingredients from our own label range 😋

    Ingredients:
    1 tbsp sunflower or olive oil
    2 salmon fillets
    100ml teriyaki sauce
    200g broccoli, cut into florets
    1 avocado, sliced

    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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Recipe: Guacamole Goes Mediterranean @ClevelandClinic

Mix up your favorite guac by adding feta, rice vinegar and oregano!

Traditional guacamole gets a Mediterranean makeover in this mouth-watering dip. Adding flavorful feta cheese, rice vinegar, oregano and parsley will satisfy the cravings of both avocado lovers and feta addicts!

Ingredients

  • 1 cup chopped avocado (1–2 avocados)
  • 1/4 cup finely chopped red onion
  • 1 teaspoon minced garlic
  • 2 tablespoons finely chopped parsley
  • 1/2 teaspoon dried oregano leaves
  • 1 teaspoon olive oil
  • 1 tablespoon seasoned rice vinegar (flavored with basil and oregano)
  • 1 1/4 cup crumbled reduced-fat feta cheese

Directions

  1. In a bowl, gently stir together avocado, onion and garlic.
  2. Mix in parsley and oregano.
  3. Gently stir in olive oil, vinegar and feta. Refrigerate or serve immediately.

Ingredient health benefits

  • Avocados: Sometimes, good things come in small, bumpy packages. Adding avocados to any dish is a rich, creamy way to get some important nutrients in your body. They’re loaded with unsaturated fats and potassium, which support your heart and protect it from disease, as well as vitamins K, C, E, B6 and B9 (folate). These vitamins support many essential aspects of your well-being, from your eyes and immune cells to strong bones and soft skin. And speaking of head-to-toe health, avocadoes are also high in insoluble and soluble fiber, which your digestive tract will greatly appreciate!
  • Onions: It’s easy not to look past the potent, eyewatering qualities of this common ingredient, but your efforts won’t be in vain! Onions are packed with important nutrients like vitamin C, fiber and flavonoids, which promote immunity, lower inflammation and keep your heart healthy. The fiber in onions also works with prebiotics to bolster your “good” gut bacteria and “smooth your moves.” And a flavonoid called quercetin may suppress the growth of “bad” bacteria that can make you sick.
  • Garlic: Another aromatic allium, garlic is so nutritious that some consider it a superfood! It can boost your immune system when eaten regularly with lots of fruits and vegetables, and it may help regulate your blood pressure. There are also plenty of antioxidants that help decrease unwanted inflammation and keep your cells in peak condition, and certain natural compounds might protect you from harmful bacteria like Salmonella and E. coli.
  • Parsley: Even herbs can have some benefits of their own! Parsley is a natural diuretic, so it helps your body get rid of extra fluid when nature calls, and there are flavonoids to help preserve your heart and brain health.
  • Olive oil: It’s well known that olive oil is a prime choice when it comes to cooking oils, but have you ever wondered why? Well, it’s chock full of heart-healthy fats that help lower your “bad” (LDL) cholesterol and raise your “good” (HDL) cholesterol, as well as fat-soluble vitamins like vitamins D and K. Olive oil is also rich in polyphenols, a type of antioxidant. And while all olive oil is nutritious and delicious, consider going for the extra virgin variety (EVOO) if you can, as it has the highest concentration of these benefits.
  • Cheese: What’s not to love about a food that also loves you? Cheese is a meat-free source of omega-3s, essential fats that fuel every cell in your body and may decrease your risk of certain cancers and eye diseases. Whey, casein and calcium support strong bones and muscles so they can support your needs. And vitamin A and vitamin B12 are responsible for keeping your eyes, brain and blood cells in top shape, while the minerals selenium and zinc help strengthen your immunity.

Nutrition information (per serving)

Makes 5 servings
Serving = 1/4 cup

Calories: 123 (72% calories from fat)
Fat: 11 g
Saturated fat: 2 g
Cholesterol: 3 mg
Sodium: 105 mg
Carbohydrates: 7 g
Dietary fiber: 4 g
Sugar: 1 g
Protein: 3 g
Dietary exchanges: 1/2 starch, 2 fat

— Recipe from Speaking of Women’s Health.

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Salmon Teriyaki Bowl with Broccoli and Avocado @dunnesstores

dunnesstores

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collettefinne and others

  • dunnesstores's profile picturedunnesstoresVerified
  • Healthy ✅ Tasty ✅ Affordable ✅ Try this tasty Salmon Teriyaki Bowl using ingredients from our own label range 😋

    Ingredients:
    1 tbsp sunflower or olive oil
    2 salmon fillets
    100ml teriyaki sauce
    200g broccoli, cut into florets
    1 avocado, sliced

    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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Salmon Teriyaki Bowl with Broccoli and Avocado @dunnesstores #fishfriday

dunnesstores

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Liked by 

collettefinne and others

  • dunnesstores's profile picturedunnesstoresVerified
  • Healthy ✅ Tasty ✅ Affordable ✅ Try this tasty Salmon Teriyaki Bowl using ingredients from our own label range 😋

    Ingredients:
    1 tbsp sunflower or olive oil
    2 salmon fillets
    100ml teriyaki sauce
    200g broccoli, cut into florets
    1 avocado, sliced

    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
Posted on

Salmon Teriyaki Bowl with Broccoli and Avocado @dunnesstores #fishfriday

dunnesstores

Verified

•

Follow

Liked by 

collettefinne and others

  • dunnesstores's profile picturedunnesstoresVerified
  • Healthy ✅ Tasty ✅ Affordable ✅ Try this tasty Salmon Teriyaki Bowl using ingredients from our own label range 😋

    Ingredients:
    1 tbsp sunflower or olive oil
    2 salmon fillets
    100ml teriyaki sauce
    200g broccoli, cut into florets
    1 avocado, sliced

    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
Posted on

Recipe: Guacamole Goes Mediterranean @ClevelandClinic

Mix up your favorite guac by adding feta, rice vinegar and oregano!

Traditional guacamole gets a Mediterranean makeover in this mouth-watering dip. Adding flavorful feta cheese, rice vinegar, oregano and parsley will satisfy the cravings of both avocado lovers and feta addicts!

Ingredients

  • 1 cup chopped avocado (1–2 avocados)
  • 1/4 cup finely chopped red onion
  • 1 teaspoon minced garlic
  • 2 tablespoons finely chopped parsley
  • 1/2 teaspoon dried oregano leaves
  • 1 teaspoon olive oil
  • 1 tablespoon seasoned rice vinegar (flavored with basil and oregano)
  • 1 1/4 cup crumbled reduced-fat feta cheese

Directions

  1. In a bowl, gently stir together avocado, onion and garlic.
  2. Mix in parsley and oregano.
  3. Gently stir in olive oil, vinegar and feta. Refrigerate or serve immediately.

Ingredient health benefits

  • Avocados: Sometimes, good things come in small, bumpy packages. Adding avocados to any dish is a rich, creamy way to get some important nutrients in your body. They’re loaded with unsaturated fats and potassium, which support your heart and protect it from disease, as well as vitamins K, C, E, B6 and B9 (folate). These vitamins support many essential aspects of your well-being, from your eyes and immune cells to strong bones and soft skin. And speaking of head-to-toe health, avocadoes are also high in insoluble and soluble fiber, which your digestive tract will greatly appreciate!
  • Onions: It’s easy not to look past the potent, eyewatering qualities of this common ingredient, but your efforts won’t be in vain! Onions are packed with important nutrients like vitamin C, fiber and flavonoids, which promote immunity, lower inflammation and keep your heart healthy. The fiber in onions also works with prebiotics to bolster your “good” gut bacteria and “smooth your moves.” And a flavonoid called quercetin may suppress the growth of “bad” bacteria that can make you sick.
  • Garlic: Another aromatic allium, garlic is so nutritious that some consider it a superfood! It can boost your immune system when eaten regularly with lots of fruits and vegetables, and it may help regulate your blood pressure. There are also plenty of antioxidants that help decrease unwanted inflammation and keep your cells in peak condition, and certain natural compounds might protect you from harmful bacteria like Salmonella and E. coli.
  • Parsley: Even herbs can have some benefits of their own! Parsley is a natural diuretic, so it helps your body get rid of extra fluid when nature calls, and there are flavonoids to help preserve your heart and brain health.
  • Olive oil: It’s well known that olive oil is a prime choice when it comes to cooking oils, but have you ever wondered why? Well, it’s chock full of heart-healthy fats that help lower your “bad” (LDL) cholesterol and raise your “good” (HDL) cholesterol, as well as fat-soluble vitamins like vitamins D and K. Olive oil is also rich in polyphenols, a type of antioxidant. And while all olive oil is nutritious and delicious, consider going for the extra virgin variety (EVOO) if you can, as it has the highest concentration of these benefits.
  • Cheese: What’s not to love about a food that also loves you? Cheese is a meat-free source of omega-3s, essential fats that fuel every cell in your body and may decrease your risk of certain cancers and eye diseases. Whey, casein and calcium support strong bones and muscles so they can support your needs. And vitamin A and vitamin B12 are responsible for keeping your eyes, brain and blood cells in top shape, while the minerals selenium and zinc help strengthen your immunity.

Nutrition information (per serving)

Makes 5 servings
Serving = 1/4 cup

Calories: 123 (72% calories from fat)
Fat: 11 g
Saturated fat: 2 g
Cholesterol: 3 mg
Sodium: 105 mg
Carbohydrates: 7 g
Dietary fiber: 4 g
Sugar: 1 g
Protein: 3 g
Dietary exchanges: 1/2 starch, 2 fat

— Recipe from Speaking of Women’s Health.

Posted on

Salmon Teriyaki Bowl with Broccoli and Avocado @dunnesstores

dunnesstores

Verified

•

Follow

Liked by 

collettefinne and others

  • dunnesstores's profile picturedunnesstoresVerified
  • Healthy ✅ Tasty ✅ Affordable ✅ Try this tasty Salmon Teriyaki Bowl using ingredients from our own label range 😋

    Ingredients:
    1 tbsp sunflower or olive oil
    2 salmon fillets
    100ml teriyaki sauce
    200g broccoli, cut into florets
    1 avocado, sliced

    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
Posted on

Neven Maguire’s Pan-fried Hake with Lemon and Herb Butter Sauce @BordBia #macneanhouse

pan-fried-hake-with-lemon-and-herb-butter-sauce2

 Of course this recipe is great with just parsley but experiment with a combination of soft fragrant herbs sauce as parsley, chives, tarragon or chervil depending on what’s available.

Serves 4

Ingredients

  • 4 x 175g hake fillets, skin on and boned
  • 1 tablesp. olive oil
  • Salt and freshly ground pepper
  • 50g butter
  • ½ lemon, pips removed
  • 1 tablesp. chopped mixed herbs (parsley, chives and tarragon)

To Cook

Heat the olive oil in a large frying pan and add the seasoned hake fillets, skin side down. Cook for a couple of minutes until the skin is just beginning to crisp, then add little knobs of butter to the pan around each hake fillet and cook for another couple of minutes until the skin is crisp.

Turn the hake fillets over and cook for another 3-4 minutes until cooked through. This will depend on the thickness of the fillets. Transfer to warmed plates while you make the sauce.

Add the rest of the butter to the frying pan and allow it to gently melt over a moderate heat. When it has melted, add a squeeze of lemon juice and the herbs, swirling to combine. Season to taste. Spoon this sauce over the hake fillets and serve with steamed broccoli and some sautéed new potatoes.

Serving Suggestions

Steamed broccoli and sauté new potatoes

Tips

Above all be careful not to overcook the fish.  To check, gently prod the thickest part of the fish with a small knife.  If it is cooked, the flesh will look opaque and the flakes will separate easily.  If it isn’t done yet, it will still have the translucent look for raw fish.

Other fish you could use: Whiting, haddock or trout fillets

Nutritional Analysis per Serving

Protein: 39g 

Carbohydrates: 52g 

Fat: 26g 

Iron: 2.4mg 

Energy: 644kcal