Baked Fish in Lemon Mustard Sauce – Healthy, Easy, Quick and Tasty!

Tags

dukan, fish, lemon, perch

Wow, two posts in two days! I’m proud of myself.

For a while now, and especially during the Dukan Diet I was on during the summer, I’ve been conscious that I don’t eat enough fish. The Mediterranean diet calls for fish twice a week and I really want to start keeping up with that. Fish is a fantastic food. It’s full of protein and any fat it has is the good kind, it’s quick to cook and it’s tasty. The only down side is that is a bit costly, but it’s worth every penny when you consider the benefits.

At some point I will start experimenting with the more demanding types of fish, the ones that still have heads and tails and backbones even after arriving in one’s kitchen. Here in Greece it would be inconceivable to serve fish without the head, unless of course you’re having a fillet or “slice” as it’s called, of a large one such as swordfish. For many people (I’m not one of them) the head is the tastiest part and they’ll take their time dismantling it to get to the little bits of meat and juice inside. For now, I stick to cooking filleted fish and enjoy the whole ones when they’re cooked by someone else (and in someone else’s kitchen).

In seafood restaurants, more often than not you go and choose the fish you want from the “catch of the day” which lies on a bed of ice. Making the right choice, in a restaurant or at the fishmonger’s, is important and you need to know what to look for in order to get the freshest and most delicious of the catch. Here are some tips:

At the Market:

Check the eyes; they should be shiny and bulging (never buy a fish that’s had its eyes removed – some fishmongers do that so you can’t tell whether it’s fresh – which means it’s not!).
The gills should be deep red or pink, and moist not dry. If they are brown and dull move on.
The skin should be shiny and should spring back when pressed with a finger without leaving a mark.
The body should be firm and slightly arched and should stay like that when held on an open palm (head and tail pointing upwards). However, the ice the fish lies on helps keep it firm, and apparently some clever fishmongers put salt on the ice which helps with firmness even more.
Fresh fish doesn’t smell at all. Don’t expect to smell the sea, if you do, it’s about a day old. If it smells fishy it’s about 2-3 days old.

In the Kitchen:

The scales should be shiny and should come off easily without the skin becoming damaged.
The insides should also come out easily and in one piece. If things disintegrate during cleaning you should be wary.

At the Table:

When grilled, fresh fish “opens” and comes off the bone.
The bones should be white (except for garfish which has a green backbone) not dark.

I found this recipe on the website of a major frozen fish company in Greece called Kallimanis. It’s very lemony, but that’s more than ok with me. I didn’t use wine because I didn’t want to open a bottle for ½ a cup, so I used a little bit of white wine vinegar instead. It made the sauce really tangy and yummy. If your palates are sensitive use a little less vinegar and lemon juice.

Baked Perch in Lemon Mustard Sauce

Serves 2
What you need:
500g perch fillet (fresh or frozen and defrosted according to package directions)
Salt & black pepper
3 Tbs olive oil
4 Tbs fresh lemon juice
2 ½ Tbs white wine vinegar (or 5 Tbs white wine)
1 Tbs parsley, chopped
4 tsp Dijon mustard
6 Tbs water
Pinch of chili flakes

What you do:

1. Preheat oven to 200C.
2. Rinse the fish and pat dry with kitchen paper. Sprinkle with salt and freshly ground pepper.
3. Combine the rest of the ingredients in a jar with a tight fitting lid. Shake to mix well.
4. Place the fillet in a smallish, lightly greased baking tin. Don’t use a big one so that the fish is at least partly submerged in the sauce.
5. Pour the contents of the jar over the fish.
6. Bake at 200C for 15 to 20 minutes depending on the thickness of the fillet.

Notes: You’ll get quite a bit of sauce but it will be runny. You could thicken it if you want and pour it over the fish when served. I’d transfer the sauce to a small pan, heat it to boiling point, take it off the heat, add a slurry of 1 tsp corn flour/3 tsp water, mix well and return to the heat for a few minutes till it thickens. Now that I’m thinking about it a teaspoon of capers might work quite well in the sauce.
You can of course use any firm white fish you like.
To make it Dukan Diet friendly omit the olive oil.

Other tasty looking recipes for baked fish:
Baked Fish with Spring Onion and Orange, by Inspired Taste
Baked White Fish with Pine Nut, Parmesan, and Basil Pesto Crust, by Kalyn’s Kitchen
Algerian Baked Fish by 64 Sq. Ft Kitchen
Baked Fish Sticks by A Recipe A Day

5RWDB7U8GKUM (ignore this, it’s code – ooh does that sound exciting?!)

Artichokes A La Polita – Slow and Not So Slow

Tags

artichokes, avgolemono, crockpot, Dukan diet friendly, egg lemon sauce, Greek, slow cooker, vegan, vegetarian

Recently I’ve found myself adapting more and more traditional Greek recipes for the slow cooker. I’m pleasantly surprised by the many options and how easily adaptable they are. However, I realize there are many people out there who don’t own slow cookers, especially here in Greece, so I’ve decided where possible to include some brief instructions for a stove top method.
A La Polita means Of The City; however in Greece when you hear “The City” it means Constantinople (Istanbul). The original version of this recipe comes from Turkey, and was made with artichokes, whole small onions (shallots) and lots of oil. Over the years it has changed a bit and now usually includes spring onions instead of shallots, potatoes, carrots and sometimes peas. It can be made plain with a bit of lemon juice, or swimming in my favourite (yes you guessed it) egg lemon sauce!
I use frozen artichokes. You can use fresh if you want to, but for me they are a MAJOR pain. Once when we were visiting the village The Mister’s dad and I went for a walk and picked loads of lovely fresh ones, so I did the whole cleaning and rubbing with lemon thing and picking/spitting out tough bits all through dinner thing. Been there, done that, got the t-shirt. I can now enjoy the convenience of modern life and buy them all clean and white and ready to cook.
Usually the veggies are cooked in water, but in this case I used chicken stock to give it some extra flavour. I threw all the ingredients in the CrockPot together, but keep in mind this will give you very soft artichokes after the many hours of cooking. If you prefer them to hold a bit, you could try adding them a couple of hours after you’ve started the potatoes and carrots. I’ve not done this, so if you do please come back and let us know how it worked out!

Slow Cooker Artichokes A La Polita

Serves 2-3
What you need:
400g frozen artichokes
3 small potatoes, cut into smallish pieces
1 medium carrot, sliced
1 spring onion (or more if you like), thinly sliced (I used only the white bit)
1 cup chicken stock
½ cup water (I added this because my stock was homemade and quite thick and jellied. It may not be necessary if your stock is watery)
½ lemon (juice of)
Salt and pepper to taste
2-3 sprigs of fresh dill weed, finely chopped (I forgot to buy some so I didn’t use it, but it’s nice)
For the egg lemon sauce
1 egg
3 Tbs lemon juice (or more if you like it quite lemony)

What you do:

1. Add potatoes, carrots and onions to the slow cooker. Mine is a 4quart.
2. Add artichokes on top.
3. Pour the rest of the ingredients over the top.
4. Cook on low for 8 hours or until potatoes are cooked through. Stir occasionally so they cook evenly, but be careful not to crush the artichokes.
5. An hour or so before the end of cooking time, take the egg out of the fridge so it comes to room temperature.
6. When the veggies are ready, take a clean bowl and crack the egg in it. Add the lemon juice and whisk.
7. Without turning the slow cooker off, take the insert out and place it on a heat proof surface. Carefully temper the egg mixture by taking a spoonful of sauce at a time from the slow cooker and adding it to the bowl while whisking continuously. Do this slowly and patiently so your egg doesn’t scramble. You want the mixture in the bowl to slowly warm up enough so that you can pour it into the slow cooker. When you have a good amount of sauce in the bowl and it feels nice and warm, pour it into the artichoke stew. Hold the insert with both hands and swirl it in a circling motion so that the egg mixture goes everywhere and mixes into the stew.
8. Put the insert back in the slow cooker and let it warm through again (on low). I test the sauce with a food thermometer just to make sure the egg is cooked. Temp should read at least 160F.
9. Enjoy with feta cheese and crusty bread.

Stove top method:

What you need (extra to above ingredients):
1/3 cup olive oil
Water (enough to almost cover veggies)

What you do:

1. In a saucepan warm the oil over a medium heat and add onions. Cook gently till soft and fragrant.
2. Add the carrot and potatoes and cook for 3-4 minutes stirring frequently.
3. Turn the heat up to medium high and add the artichokes. Sauté for a couple more minutes.
4. Add dill, lemon juice, salt & pepper, chicken stock and water until just covering the veggies. Bring to a boil.
5. Turn heat down to low so that the stew is slowly simmering. Cook for about an hour, or until veggies have the desired tenderness and the sauce has reduced.
6. Prepare your egg mixture and temper as above, before returning it to the heat for a few minutes.

Notes: You can omit the egg lemon sauce and use only water or veg stock instead of chicken, in order to make a vegan version. Thicken the sauce at the end of cooking (if necessary) using a corn flour slurry.
The slow cooker version is also Dukan Diet friendly (Consolidation Phase).

Other recipes using artichokes:
Spaghetti with Artichoke Hearts and Tomatoes by The Pioneer Woman
Artichoke Soup by Simply Recipes
Chicken and Artichokes in Wine Sauce by The Kitchn
Slow Cooker Shrimp and Artichoke Barley Risotto by Cara’s Cravings via Slow Cooker From Scratch recipe collection

Other traditional Greek recipes adapted for the slow cooker:
Slow Cooker Village Rooster “Kokkinisto”
Stuffed Courgettes (Zucchini) with Egg Lemon Sauce (as featured on Slow Cooker From Scratch)
Revithia from Sifnos (Traditional Chickpea Soup)
Pork Lemonato (as featured on Slow Cooker From Scratch)

Slow Cooker Jacket (Baked) Potatoes – Best Idea Ever!

Tags

baked potatoes, crockpot, jacket potatoes, potatoes, slow cooker, sweet potatoes, vegetarian

As you may have noticed, I’m a bit obsessed with my slow cookers. I’m in love with the things. I can talk about them all day. Strangely enough, until recently I hadn’t got round to trying baked potatoes, even though I’d seen a number of blogs saying how great they are. Then finally I did, and thank goodness for that! I still can’t believe how good they are, and how easy it is to make them.

When I decided to do my little experiment, there were two methods I wanted to try. One involving tin foil and one not. The tin foil method means wrapping up each one of the clean, scrubbed spuds and baking them in the foil, whereas the other method means rubbing them with some oil and salt and baking them au naturel. So it’s oil or foil! (Sorry, that was too tempting…)

The result was the same in terms of deliciousness although in the first case –and maybe this is my imagination- I thought I could detect a hint of tinny taste. Anyhow, the way I see it is if you get the same results, why waste loads of foil each time? I ate these with a topping of gouda cheese and a quick yogurt based sauce as an alternative to sour cream (which is sadly not available in Greece).

A few days later I saw a couple of sweet potatoes beckoning to me from the supermarket crate. Yup, you guessed it. Into my CrockPot they went. Washed, scrubbed, oiled and spiced. 5 hours later, gorgeously soft and squishy, my baked sweet potatoes were ready. I followed Stephanie O’Dea’s idea (O’Dea’s idea! Sorry, sorry, I’ll stop) for these, and I must say that squirting some lime juice on these babies is the right way to go. It really balances out the rich sweetness. The next day I had a throw-it-together lunch of sweet potato (scooped out of the skin) with leftover roast chicken pieces. Lime juice over the top, freshly cracked black pepper, salt… and voila, a seriously yummy (and healthy) meal.

If you have a slow cooker you really need to make jacket potatoes in it.

Slow Cooker Jacket (Baked) Potatoes

What you need:
Potatoes, whichever kind you fancy
A bit of olive oil (or whatever oil)
Salt (for regular spuds)
Spice mix of 1 tsp cumin, 1 tsp chili powder, 1 tsp salt (for sweet potatoes)

What you do:

1. Wash the potatoes very well, scrubbing if necessary, but don’t scrub off the skin! Dry them with kitchen paper.
2. Put some salt or the spices in a little bowl (don’t wait till your hands are oily, it’s messy!).
3. Rub some oil between your hands and then rub the potatoes so that they get lightly coated.
4. Take some salt or spices from the bowl and rub them on the potatoes too.
5. Stick the potatoes in the slow cooker (you can stack them – mine came up to the top!). A good idea if they aren’t too long is to put them in vertically (“standing up”). I had one long one that didn’t fit so they went in horizontally and it was fine.
6. Sprinkle any remaining salt/spices over the potatoes, cover and cook on low for 8 hours or high for 4-5. If you only have a few (the first time I did only two) they might be ready earlier (approx. 3 hours on high), so try them by sticking a fork in to see if they’re soft. My sweet potatoes (again only two) were definitely ready before the 5 hours on high, I’d just forgotten about them. No harm done though, they were just really soft inside.
7. If you find yourself with oily salty hands, before washing them rub them together, massaging the backs and cuticles. It’s fab for exfoliating and leaving beautifully soft mitts. Slather with hand cream afterwards. And another trick; for getting oil off your hands more easily, rub soap or washing up liquid on before you wet them. It won’t lather until you do, but oil and grease washes off much better this way.
8. When ready, cut the potatoes lengthwise and top with your favourite toppings. Butter, cheese, crumbled bacon, cheese, sour cream, chives, cheese, baked beans, chili con carne, cheese… anything! For the sweet potatoes squeeze some lime juice, it really suits them.

Note: to be honest, I’m not sure how much of the spice actually penetrated the skin of the sweet potatoes and gave it taste. However I didn’t prick them before cooking, so maybe that had something to do with it. Next time I’ll try it.

Yogurt Sauce
Serves 1

What you need:
2 Tbs natural yogurt
Salt, white pepper, black pepper
Pinch of dried coriander leaves (or 2 tsp fresh chopped)
Pinch of smoked paprika
A good squeeze of lemon juice

What you do:
Mix it all up!

Other baked potato goodness:
8 Creative Toppings For Baked Potatoes by HuffPost Taste
Slow Cooker Baked Potato Soup Recipe by Stephanie O’Dea
Southwestern Stuffed Sweet Potatoes by Pennies on a Platter
Chicken and White BBQ Potatoes by Prevention RD
Reminiscing A Little Over Vegetable-Stuffed Potatoes by The Cozy Apron

Melitzanosalata: 2 Ways to make Aubergine (Eggplant) Dip

Tags

aubergine, dip, eggplant, melitzanosalata, salad, spread, vegetarian

You’ve probably come across the –salata ending on a couple of Greek salad/dip types of food, the most common being Taramosalata (it’s with an “o” not an “a”). Salata obviously means salad, and in some cases when it’s on the end of a word it refers to a dip or spread made out of whatever the first part of the word is. So taramosalata is a dip made with taramas (fish roe), tyrosalata is a dip made with tyri (cheese, usually feta), maidanosalata is a dip made with parsley, and the list goes on… Every Greek restaurant has at least some of these, and they are best eaten with crusty bread or in some cases chips (French fries). Greeks will rarely order a starter each, they mostly have a selection of nibbles in the middle of the table and share these before the main course arrives. And more often than not, these “mezes” are enough to feed an army, let alone the people at the table!

This dip is called Melitzanosalata because it’s made with melitzana, which means aubergine or eggplant depending on where you’re reading from. You may recall a previous post, where I used aubergines from a friend’s garden. I still had some left over and they were beginning to look very unhappy. Actually I’m surprised they lasted that long. So yesterday I decided to test a couple of recipes, to see which I liked more. They are both taken from Greek websites, so I’ll link because it’s the right thing to do, but I’ll save you a click by telling you you’d have to read Greek to make any sense!

I made small quantities because these were tests, and also because garlic is just about forbidden in this flat by a certain Mister. And these are pretty garlicky!

Both recipes start out with cooking the aubergines, preferably on a charcoal BBQ or an open flame. This is not possible in a flat, so I thought I’d stick them under the grill (broiler) till they blackened on all sides. You know, like we do peppers. Yeah, this is all good if you are aware of one thing. Aubergines explode. Literally. The first batch was ok, with a small piff and a few seeds popping out of one of the fruit. During the second round though I heard a loud (and I mean loud) bang, which I thought was a door slamming. It wasn’t. It was an aubergine Molotov that had just ruined the next half hour of my life (spent cleaning splotches of goo and seeds off the inside of my oven). I don’t know if pricking them beforehand would have helped. Anyhow, I saved most of the flesh and used it, hoping for the best. It was fine in the end, but I’m sure it would have tasted even better if the skins had fully charred and the insides softened more. Apparently, if you have a gas cooker (the ones with a flame instead of a hob) you can cook them on that. I have no idea how you would go about it though, so don’t hold me to it.

Melitzanosalata #1 – From Mount Athos (the place where no women are allowed. Yes, there is such a place in Greece. In this day and age!)
Serves 2

What you need:
3 small aubergines (eggplants)
1 small or ½ large roasted red pepper (from a jar)
1 garlic clove, peeled
2 Tbs olive oil
1 ½ Tbs vinegar
Salt & pepper

What you do:

1. Preheat grill (broiler). Place the aubergines on an oven rack or tray under the grill. Get them up close to save time. Grill until they are black on all sides. You want the skin to burn. You don’t want them to explode, but you’ll have to risk it because I don’t know how to avoid it. You can try pricking them first with a fork in a few places. Cross your fingers.
2. If all goes well, let the aubergines cool for a few minutes. Then cut into the skin at the top (where the stem is) and make a slit down to the bottom. Open up the skin and scoop out the flesh. Put it into a bowl and mash it with a fork. I used a knife and fork and sort of mashed/chopped it.
3. Chop the roasted red pepper and add it to the bowl.
4. Put the garlic, oil and vinegar in a food processor and whiz into a dressing.
5. Add half the dressing to the bowl with some salt and pepper, and stir it all well. Taste and add more dressing if necessary (I didn’t).
6. Put it in the fridge and leave it for a while so the tastes can mingle and get to know each other. While you clean your oven.

Note: This is really garlicky. It was a bit strong for my taste, but I’m not a huge garlic fan to begin with. I took some to my mum who is, and she loved it. It’s actually supposed to be like this, but you can adjust it to suit your palate. Original recipe on Matia website.

Melitzanosalata #2 – With Yogurt and Walnuts, by chef Argiro Barbarigou
Serves 4

What you need:
2 medium aubergines
4 Tbs olive oil
1 Tbs vinegar
1 clove garlic, mashed (or pressed through the garlic-press-thingy)
½ cup walnut crumbs (use a food processor to blend them until sand-like)
½ tub (100g) Greek yogurt (I used 2%)
Salt & pepper to taste

What you do:

1. Follow steps 1 & 2 from above.
2. Add oil, vinegar, garlic. Mix.
3. Add walnut crumbs. Mix.
4. If it’s cooled down enough add yogurt. Mix.
5. Refrigerate.

Note: This has a mellower taste. Original recipe (in Greek) here.

Enjoy both dips on top of crusty bread, rusks, or toasted baguette slices.

Other great looking recipes using aubergines:
Slow Cooker Punjabi Eggplant with Potatoes from The Perfect Pantry (I’ve tried this, love it!)
Spicy Grilled Eggplant and Zucchini Salad with Thai Flavors from Kalyn’s Kitchen
Italian Grilled Eggplant Cakes by Andrea Meyers
Easy Baked Eggplant Parmigiana by Food Blogga