This is hands down, my favourite recipe. The taste from the soy & wasabi glaze is out of this world. Don’t worry about the wasabi being too hot, when it’s mixed with the soy and cooked, it becomes more of a salty, spicy marinade rather than the mind-blowing wasabi paste you have with sushi. Wasabi paste is available in all supermarkets now, so don’t be shy if you’ve not cooked with it before, it’s nice and easy to find.
Preheat the oven to 200C/180C fan. Line a baking tray with foil.
Mix the soy sauce and wasabi paste in a medium size bowl and whisk together to form a smooth marinade with no lumps. Set aside.
Remove the skin from the salmon fillets by gently running a sharp knife just underneath the skin, away from your body. Cut the salmon fillets into 5-6 chunks. Stab each chunk with the knife to make a little cut. This allows the marinade to penetrate the salmon so you don’t have to soak it for hours. Add the chunks to the marinade bowl and use your hands to coat the salmon pieces in the japanese sauce. Leave to marinate for 10 mins (or longer, if you have time).
Clean the spring onions and chop the ends off. Slice each onion into 5 sections, each about 4cm long.
Take your skewers and thread the onion and salmon pieces alternately. Place the skewers on the foil-lined baking tray and bake for 20 mins, turning after 10. Be careful of the skewers – they get hot!
Unfortunately I can’t take credit for this recipe, but I had to post it because its one of my favourites, super nutritious and absolutely packed with protein. The key ingredients, salmon, quinoa and edamame (soy) beans are all rich sources of it and one serving should contain at least 42g. The Thai spices make this fun and tasty to eat, a nice change from chicken & rice…
Adapted from Dale Pinnock’s Healthy Everyday
Serves 4 (or two if you’re hungry)
Protein – 42g, Carbs – 50g, Fat – 23g
4 skinless salmon fillets, cubed
2 cloves garlic, finely chopped
2 tbsp Thai green curry paste
Juice of 2 limes, plus wedges to serve
2cm pieces of ginger
150g edamame beans (fresh or frozen)
Large bunch fresh coriander, coarsely chopped
Splash olive oil, for frying
Salt & pepper
Place the salmon, garlic, Thai curry paste and half the lime juice in a food processor, season with salt, and process into a smooth, mince-like texture. If you don’t have a processor or blender, steam the salmon then flake it and mix with the above ingredients.
Remove the mixture, divide in half, and using your hands, form 4 burger patty shapes (or 8 small ones). Set aside in the fridge to firm up slightly. If you’ve pre-cooked the salmon, make sure it’s completely cool before you fridge it. You could freeze the burgers at this point too.
Put the quinoa in a pan with the piece of ginger, cover with boiling water, and simmer for 10-15 minutes, or until just tender (if your edamame beans are frozen, at the same time, boil these for 3-4 minutes in a separate pan until tender) .
Drain the quinoa and stir in the edamame beans, remaining lime juice and coriander. Season with salt & pepper. Stir well and set aside.
Heat a little olive oil in a frying pan, add the salmon burgers, and fry for 5 minutes on each side, or just until solid & warmed through if salmon is pre-cooked.
Place some quinoa on the center of each plate. Place the burger on top and garnish with coriander and lime wedges
I’m trying to ‘eat clean’ at the moment. I put in my hours in the gym and with 70% of health being down to diet, sadly exercise alone just doesn’t cut it anymore. The Clean & Lean way of eating is not a diet per se, but a lifestyle choice to only eat whole foods – if what you’re about to put in your mouth doesn’t bear any resemblance to it’s natural, original self, drop it quicker than an overloaded barbell (ie. crisps…not looking so much like a potato once they come out of a Walkers packet). That means no refined carbs or sugar, which is my key motivation but also my king pariah.
My sugar addiction has become the butt of office jokes. For 95% of the day I have a cake/biscuit/chocolate bar glued to my hand. I even eat in lessons. And I’m the teacher. Busting a gut in the gym has made me feel completely revitalised and full of energy. But a pricey membership that entirely contradicts my comfort based diet of stodgy carbs and sugar has been weighing my mind down as well as my thighs. So while I’ll never give up my favourite meals or deserts, I want to enjoy them occasionally, rather than eating a Starbucks Cinnamon Swirl for breakfast ever day (no really..).
This is a delicious way to get started. There are absolutely no nasties in this recipe whatsoever and the flavours are clean, fresh and invigorating.
Adapted from James Duigan’s Clean & Lean Recipe BookServes 2:
2in piece ginger peeled and thinly sliced
1 clove garlic peeled and finely sliced
4 spring onions finely sliced into strips
1 red chilli finely sliced
2 salmon fillets
juice of 1/2 lime plus
1/2 lime thinly sliced
You will need 2 sheets of baking paper, about 30cm · 12in square (or large enough to fold over the salmon and form a parcel). Preheat the oven to 200C/180C fan/gas 6.
Mix the ginger, garlic, spring onions and chilli together in a bowl.
Place each piece of salmon in the middle of a sheet of baking paper and top with a quarter of the ginger mixture. Sprinkle each fillet with lime juice and then top with a few slices of lime.
Fold the paper over each fillet and tuck the edges in to form a parcel. Place the parcels on a baking tray and bake for around 12-15 minutes or until done to your liking.
Serve with a pile of fresh green stir-fried vegetables – packed with vitamins that help to replenish a stressed body. I like Sainbury’s Stir Fry packs for ease and speed.
This is one of my fave suppers. Healthy, fuss-free, fast and seriously satisfying. I love using wild Alaskan salmon fillets. They’re only £1 or so more than Scottish fillets and have a richer, meatier taste and texture. No recipe as such for these, moreso just throwing it all together! Spread the pesto generously atop the salmon fillets, sprinkle with a dusting of parmesan and cook at 180C for 10-12 minutes. Meanwhile, steam the broccoli for 4-5 minutes. Enjoy!
This is a Working Lunch post which means it has to tick 2 boxes: a) super quick (because who can be bothered to cook again after dinner) and b) reasonably high in nutritional value. So, I bring to you Hot Smoked Salmon Salad, of which said salmon comes straight out of an air pressed packet. Hell, you can even buy it ready flaked if it’s just been one of those days. Maximum effort required is boiling eggs, which you can do while simultaneously brewing a cuppa with your other hand. Simples!
Nutritionally, this has more protein in it than Donkey Kong in the free weights section at the gym. One of my fave’s after a work out, because it’s a salad (no post-treadmill guilt) and the extreme amount of protein from the salmon & eggs helps repair and build muscle. So drop the Maxitone shakes & whip this beauty up instead! Then treat yourself to a big glass of Nesquik & tell yourself you need the E numbers for energy.
+ 1 pack hot smoked salmon
+ 1/2 cucumber
+ 3-4 spring onions
+ 1-2 baby gem lettuce hearts
+ 2 large eggs, hard boiled
For the dressing:
+ 2 tsp grated hot horseradish
+ 1 tbsp creme fraiche
+ splash of milk
For the salad:
Basically just chop all the green stuff up, however big or small you like it. While you chop, think of all the calories you are burning just by looking at vegetables.
Hard boil the eggs (about 5 mins in boiling water –> run under cold tap –>break shells with back of spoon & peel off) and slice into salad. Break up the salmon fillets & toss it all up together.
For the dressing:
I promise horseradish & fish works. Especially smoked fish. It’s like wasabi but…better! Just quickly mix up with the creme fraiche and if it’s too thick in consistency, add a splash of milk. Put it on the salad. Eat it. Ideally, in front of Die Hard/Terminator/Mr Motivator workout re-runs.
…Kind of..I’m playing Jamie Oliver’s game with that title…these take 5 mins when you’ve got all the prepped ingredients. 20-25 minute fishcakes didn’t quite have the same ring to it?!
BUT they are freezable, fridgeable and easy to make ahead so don’t give up hope just yet.
Throw everything below into a bowl, mix it up, shape it and fry it. DONE. (God that’s Gordon Ramsey AND JOliver in one post! Note to self: Leave kitchen and go outdoors).
I’ve used salmon here, but any robust fish will work. More delicate, or flat fish are not good in cakes, as their delicate flavour and texture will be suffocated by the potatoes. Adjust seasoning accordingly. ie. if using tuna, supplement parsley & dill for coriander and chilli.
At this stage, heat 1cm deep sunflower/flavourless oil in a hot frying pan. Drop a bit of bread in it and when it fries instantly, the oil is hot enough. Turn the hob WAY down. Carefully lower fishcakes into pan, in batches and fry for 1 min each side, or until floured bits go crispy! Drain over kitchen paper with a fish slice before plating up.