Grecian herbed fish in broth

This is one of my and my kids’ favourite ways of eating wild fish and nourishing bone broth in the one meal. The Grecian flavours throw me back to my childhood and my trips to Greece. The entire meal is made on the stove top and once everything is chopped up and you have access to home made bone broth, it doesn’t take much time to make. So perfect for both everyday dinners and as well as an impressive dinner party meal. Be sure to buy fresh wild as opposed to farmed fish which you can read about here.

Kali Orexi (that’s Green for Good Appetite)

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Ingredients:

3 tablespoons (60g) butter
1 onion (approx 200g), diced
3 knobs of garlic (approx 15g), diced
1 carrot (approx 150g), diced
1 potato (approx 100g), diced
1 zucchini (approx 150g), diced
2 stalks of celery (approx 200g), thinly sliced into half moons (I use  a mandolin)
650-750g fillets of white wild fish (e.g. Barramundi, Hake, Snapper, Perch, Ling) 
2 cups 500ml salted chicken bone broth/ stock (purchase from our online store or from Broth Bar & Larder or learn to make your own via my online bone broth workshop) 
2 tablespoon tomato puree
1 teaspoon unrefined salt
1 teaspoon paprika
1 teaspoon dried thyme
1 teaspoon dried basil leaf
1 teaspoon dried oregano
A few good turns of cracked pepper
1 bunch fresh parsley, roughly chopped, for garnishing

Directions:

Melt butter in large heavy based pot (eg cast iron) or frying pan on medium to  low heat. Add onions and garlic and stir fry for a few minutes until onions and garlic start to soften. Add potatoes and carrots and stir fry until they start to soften. Add celery and zucchini and cook, covered, until veggies are tender, stirring occasionally. Once tender, stir through dried herbs and salt and pepper. 

Meanwhile heat broth and tomato puree in a saucepan and blend together with whisk or stick blender. Add raw fish on top of the vegetables and pour  the heated broth over the fish and vegetables. Cook, covered, until fish is cooked through.  

Ladle into four bowls and garnish with a handful of fresh parsley and a wedge of lemon.

Serves 4

Asian omelette with wild salmon

True wild salmon from cold waters, swimming upstream, are a tremendous source of anti-aging, anti-inflammatory, brain-loving omega 3s. Wild salmon is also a high quality source of protein, tryptophan, vitamin D, B12, B6 (when eaten raw/rare) and powerful anti-oxidants such as selenium. 

Wild salmon is best eaten raw (as in ceviché) or as rare as possible as the delicate omega 3s are particularly heat sensitive and easily damaged by any temperature above low heat. So the key with this recipe is to keep the temperature as low as possible (long slow cooking for this one!). 

The only true wild salmon fillets available in Australia are those from The Canadian Way. The laboratory results should that this salmon has an unmatched omega 3 to 6 ratio of around 10:1 making it powerfully anti-inflammatory. In contrast, farmed salmon has higher amounts of omega 6 to 3, making it inflammatory. This is unsurprising as farmed salmon are fed a very unnatural diet (including antibiotics, soy pellets and colour dyes to give it that pink colour). They also live in very cramped crowded conditions (often dubbed the battery hens of the ocean) which breed illness and disease. I’ve blogged about farmed versus wild fish here. 

I often make this recipe the day after I have made Vietnamese Pho as it is a great way to use up those Pho leftover ingredients (which is actually my inspiration for this recipe)!  It is dairy-free and my kids absolutely love it for either breakfast, lunch or dinner.

Ingredients:

• 3 fillets of wild salmon fillets

• 6 eggs, beaten

• 1 tablespoon coconut oil

• 40g spring onions, thinly sliced

• 40g red onion, thinly sliced

• 40g red capsicum, thinly sliced

• 2 tablespoons tamari

• 2 teaspoons activated sesame seeds

• handful of Thai basil

• handful of coriander

• handful of Vietnamese mint

• fresh chilli, thinly sliced (to garnish if desired)

Directions:

1. Turn on the grill element in the oven. 

2. Melt coconut oil in a large frying pan on low heat on the stove top. Add spring onions, red onion and red capsicum and sauté for a few minutes until soft. 

3. Add in the salmon fillets skin side down and cook for approxiamtely 2 minutes until the skin is cooked. Add tamari and sesame seeds to coat the top of the fillets. Turn the salmon fillets over and cook for approx 3 mintues. Break the fish up into smaller pieces of about 1 inch in length with a stainless steel spatula. The fish should still be pink in the centre. 

4. Add in the herbs and the beaten eggs. Cook for at least 5-8 minutes to cook the underside of the omelette. Transfer the frying pan to the oven under the heated grill element to cook the top side of the omelette until it is golden brown. If the egg mixture hasn’t set and is still runny, return the pan to the stove top and gently cook on low heat until the egg mixture is set. 

5. Garnish with fresh chillies, and serve with avocado and sliced cucumber if desired. 

Wild smoked salmon salad

This is a super simple and ultra nutrient-dense recipe you can throw together, perfect for a hot summer’s day when you don’t feel like cooking. I buy salmon from The Canadian Way because it is the only truly wild (as opposed to farmed) non-tinned salmon available in Australia (you can read more about wild versus farmed fish in one of my earlier posts here). Wild salmon from The Canadian Way has an unmatched omega 3 to 6 ratio of around 10:1 making it so very anti-inflammatory (farmed salmon has higher amounts of 6 to 3, making it pro-inflammatory).

True wild salmon from cold waters, swimming upstream, is not only a source of anti-aging, anti-inflammatory omega 3s, but also a high quality source of protein, tryptophan, vitamin D, B12, B6 (when eaten raw/rare) and powerful anti-oxidants such as selenium.

The Canadian Way products are sold at various stockists listed on their website AND they also home deliver. Please be sure to tell the owner David I referred you. Note- I don’t get any commissions or kick backs at all from promoting this company. I only advocate businesses whose products or services I personally use and trust.

There is a plethora of certified organic salmon on the market. Don’t be fooled by the certified organic label. They are STILL farmed fish. And a farmed fish is never going to be as nutritional as a wild fish. Read more here about my views on whether organic certification is necessary.

INGREDIENTS.

• Wild smoked salmon (allow 100-150g per person)

• Leafy greens such as one or more of rocket, parsley or lettuce (allow one handful per person)

• Lebanese cucumber, thinly sliced in rounds (allow 1/3 cucumber per person)

• Avocado, cut into cubes (allow 1/2 avocado per person)

• Red onion, thinly sliced in rings (allow a few rings per person)

• Crème Fraiche or sour cream (allow a few dollops per person)

• Capers

• Lemon juice

• Extra virgin cold pressed olive oil

• Sea salt

• Cracked pepper

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DIRECTIONS.

1. Assemble leafy greens, salmon, cucumber, avocado and red onion on a serving platter. 
2. Dollop spoonfuls of crème fraiche or sour cream on the salad.
3. Add a scattering of capers.
4. Dress with olive oil and lemon juice, and season with sea salt and cracked pepper.

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If you make this at home please let me know how you go in the comments section and share and tag me in your creation on social media!

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