Cajun Salmon on a Mediterranean Sauce

Cajun Salmon on a Mediterranean Sauce

So on my low carb diet I’ve started eating lots more fish, you know I have always eaten fish but I’m finding it easier cooking creatively with fish than I am with meat… why, who knows 😆

Cajun Salmon on a Mediterranean Sauce - Ingredients

Cajun Salmon on a Mediterranean Sauce – Ingredients

You’ll notice the ingredients are basic, I’ve got tinned tomatoes, garlic, olives, capers, ginger and tomato purée to accompany the salmon.  I also used dried oregano in this sauce which isn’t seen in the picture.  The equipment is straightforward, knife, wooden spoon, frying pan and a wok.

Cajun Salmon on a Mediterranean Sauce - Putting the oil in the wok

Cajun Salmon on a Mediterranean Sauce – Putting the oil in the wok

Firstly spray some oil in the wok and heat it, I’ve used the light spray.  I’m not overly convinced by it but I’m prepared to give it a go.

Cajun Salmon on a Mediterranean Sauce - Chopping the onions in half moons

Cajun Salmon on a Mediterranean Sauce – Chopping the onions in half moons

Chop the onion into half moon shapes, try and keep them thin so they’ll cook quicker.

Cajun Salmon on a Mediterranean Sauce - Fry the onions until they soften

Cajun Salmon on a Mediterranean Sauce – Fry the onions until they soften

Fry the onions until they start to soften, don’t stir them too much, keeping them moving will mean they’ll take longer to cook.

Cajun Salmon on a Mediterranean Sauce - Add the garlic and stir thoroughly

Cajun Salmon on a Mediterranean Sauce – Add the garlic and stir thoroughly

After a few minutes add the ginger, I’d use a small knob of ginger if you’re using fresh or a few strands of the lazy ginger.  Again stir them through and allow them flavours to get to know each other.  I’ve started chopping the strands of lazy ginger up now, but for this recipe I forgot lol.

Cajun Salmon on a Mediterranean Sauce - Add the tomato purée and stir to mix all the flavours together

Cajun Salmon on a Mediterranean Sauce – Add the tomato purée and stir to mix all the flavours together

Add the Tomato Purée and stir through, you should give this time to cook through, here’s an interesting article on cooking with Tomato Purée

Cajun Salmon on a Mediterranean Sauce - Add a tin of tomatoes and some water

Cajun Salmon on a Mediterranean Sauce – Add a tin of tomatoes and some water

Next add a tin of chopped tomatoes, and then add 200ml of water to the can of tomatoes and swish it about, picking up any tomatoes left behind, then pour that in to the pan.  Stir thoroughly so all the ingredients have combined, allow that to cook through for five minutes.

Cajun Salmon on a Mediterranean Sauce - Stir the tomatoes through so all the flavours come together

Cajun Salmon on a Mediterranean Sauce – Stir the tomatoes through so all the flavours come together

Turn the heat down and let it sit on its own, stirring occasionally to allow it to thicken.

Cajun Salmon on a Mediterranean Sauce - Take some olives and capers and wash them

Cajun Salmon on a Mediterranean Sauce – Take some olives and capers and wash them

Take out a handful of olives and a teaspoon of capers, rinse them and set them aside.

Cajun Salmon on a Mediterranean Sauce - Add the olives and capers to the sauce

Cajun Salmon on a Mediterranean Sauce – Add the olives and capers to the sauce

Add the olives, capers and a couple of teaspoons of Oregano/Basil to the sauce and stir thoroughly, you’ll notice I’ve changed pans above.  I’ve kept the olives whole, but you can chop them up if you’d prefer.

Cajun Salmon on a Mediterranean Sauce - Sprinkle the Cajun Powder over the salmon

Cajun Salmon on a Mediterranean Sauce – Sprinkle the Cajun Powder over the salmon

Sprinkle the Cajun powder on the salmon steaks.  Cajun seasoning is one of my favourite seasonings, I really like the deep spicy taste, its warming and comforting and I try and use it in many dishes.

Cajun Salmon on a Mediterranean Sauce - Season the salmon with salt and pepper and spray oil over them

Cajun Salmon on a Mediterranean Sauce – Season the salmon with salt and pepper and spray oil over them

Season the fish with salt and pepper and spray with oil, put the oil on the fish not in the pan because it smokes less.

Cajun Salmon on a Mediterranean Sauce - Place the fish in a boiling hot pan

Cajun Salmon on a Mediterranean Sauce – Place the fish in a boiling hot pan

Make sure the pan is very hot, then add the fish, don’t play with them, just leave them cook.

Cajun Salmon on a Mediterranean Sauce - Cook the fish skinned side down

Cajun Salmon on a Mediterranean Sauce – Cook the fish skinned side down

Cook the salmon for a few minutes, don’t overcook fish you can see the fish cooking as the colour changes.  Cook for the majority on the back and then turn over for the last part, you’ll know when the fish is cooked because it’ll come away the pan.

Cajun Salmon on a Mediterranean Sauce - Turn the fish over and cook further

Cajun Salmon on a Mediterranean Sauce – Turn the fish over and cook further

Turn over when you’re happy with how cooked the salmon is and cook for the last part on the other side, no more than a couple of minutes on a high heat.

Cajun Salmon on a Mediterranean Sauce - Put the sauce on the plate

Cajun Salmon on a Mediterranean Sauce – Put the sauce on the plate

Spoon the sauce on to the plate, the sauce freezes quite well and can be used to accompany rice, pasta or mashed potatoes without the salmon.

Cajun Salmon on a Mediterranean Sauce - When cooked, peel off the skin

Cajun Salmon on a Mediterranean Sauce – When cooked, peel off the skin

When the fish is cooked, peel the skin off, you can eat the skin, my mother likes it, but I’m not so keen.

Cajun Salmon on a Mediterranean Sauce - Put the salmon on the sauce

Cajun Salmon on a Mediterranean Sauce – Put the salmon on the sauce

Serve the salmon on top of the sauce, if you are eating carbs you can have something like rice with this but I had it as it was.

Cajun Salmon on a Mediterranean Sauce - The Salmon works lovely with the sauce

Cajun Salmon on a Mediterranean Sauce – The Salmon works lovely with the sauce

I really enjoyed making this and even more so eating it 😆 the sauce was deep and flavourful and the spice of the salmon was just right.  I liked the addition of the olives and the capers, they gave the sauce a different dimension.Cajun Salmon on a Mediterranean SauceAs I said earlier I really enjoyed this, it was deep and flavoursome with a mild level of spice, you can ramp up the spice if you want to, that’s totally up to you.  If you enjoy Salmon you could also try one of 2015’s Strictly Suppers recipes, it was the first in the series, Salsa Steamed Salmon.  If you’re not on a carb ban you could try my Quickstep Leftover Fishcakes or if you’re looking for something more substantial than the fishcakes you can try my Quick and easy mid week pan fried salmon with Ainsley Harriet’s Creamy, you can find the recipe here.Wheelie Good Meals Social NetworkingWell that’s three posts this week… I know I’m making up for lost time but it’s all good!  Hope you have a good weekend, Greg my mother and I are off to Caradog’s tonight, looking forward to that a lot.  As always you can get in touch on social media, I’m hopefully going to be working on my youtube channel soon and going to try and work on some videos, as soon as we have one ready you’ll be the first to know.

Take care, enjoy the weekend!

Rich

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Time-Saving Tuesday – Weight Watchers Hunters Chicken with Brown and Wild Rice

Time-Saving Tuesday – Weight Watchers Hunters Chicken with Brown and Wild Rice in its packaging

Time-Saving Tuesday – Weight Watchers Hunters Chicken with Brown and Wild Rice in its packaging

Don’t all shout at me, I know I’ve said I don’t eat rice these days but this review was written some time ago but never published.  This is Hunters Chicken and from the Weight Watchers range, a range in which we’ve already seen us review the impressive Salmon and Broccoli Wedge Melt  and the less so impressive Thai Green Chicken Curry.

Time-Saving Tuesday – Weight Watchers Hunters Chicken with Brown and Wild Rice - Ingredients and Nutritional Information

Time-Saving Tuesday – Weight Watchers Hunters Chicken with Brown and Wild Rice – Ingredients and Nutritional Information

You can see the ingredients and nutritional information above, you’ll notice there was 352Kcal (calories per pack) of which 4.2g were fat.  As I’m now on a low carb diet… I wouldn’t be eating this because of the rice, it’s a whopping 57g of Carbohydrates which is about more than I plan to eat in a three days.  The ingredient list is awesome, because it almost tells you how to make BBQ Sauce.  Hunter’s Chicken is chicken in a BBQ Sauce, it can be topped with cheese and is often found on gastro pub menus.

Time-Saving Tuesday – Weight Watchers Hunters Chicken with Brown and Wild Rice - Cooking Instructions

Time-Saving Tuesday – Weight Watchers Hunters Chicken with Brown and Wild Rice – Cooking Instructions

The cooking instructions are easy to follow and include instructions for microwaves which are 750W and 850W.  The printing is clear to understand and spread out fairly well.  The packaging was very clear all round and in my opinion was not too difficult to read.

Time-Saving Tuesday – Weight Watchers Hunters Chicken with Brown and Wild Rice ready to eat

Time-Saving Tuesday – Weight Watchers Hunters Chicken with Brown and Wild Rice ready to eat

If this dish hadn’t had the rice to accompany it I would have really enjoyed it, The Hunters Chicken element was really lovely, chunks of chicken which were succulent and a rich BBQ sauce made for a really enjoyable meal… then there was the rice!  I’m writing this fresh today but I’m going off my notes at the time, the grains of rice was like bullets, I don’t think it was the way the dish cooked because everything else was really nice.  Apart from the rice I’d buy this again, but as it comes with the rice I’m only scoring it a 6 out of ten.5 stars

I’m back later in the week with a recipe, and then it’s Party time on Friday as we get the band back together so to speak.  Greg my mother and I are off to Caradog’s for my mother’s birthday meal… bring on the fun and food!  Remember you can join us on social media and share with us your thoughts, recipes, and more.Wheelie Good Meals Social Networking

Hope you’re all having a good week so far and not suffering in the heat too much!

See you at the end of the week with a great recipe.

Rich signature

I’m Back! Oh yea, and it’s our 2 Year Anniversary!

Where do I start, it’s been a while since my last post, too long.  I bet you’re all thinking I’d lost interest, well that’s understandable, I’d had that thought on occasions myself over the last few months… but I haven’t and here I am again!

I haven’t posted since the end of March (actually not as long as I’d thought) but I’ve been oober busy in that time.  The last three months have been manic, don’t get me wrong I’m not complaining but that’s why I’ve been away not that I’d lost interest.

I joined the Labour Party some time ago and became friends with our local Assembly candidate Vikki Howells.  I had the pleasure of being part of Vikki’s team designing her website and meme’s and also overseeing her social media accounts during her campaign:

Some of my work for Vikki Howell's campaign

Some of my work for Vikki’s campaign

Vikki was elected on the 5th of May and has hit the ground running, together we’ve worked on two cases, both with positive outcomes although they’re not yet complete so ssshhh for now!  I’ll keep you posted on things as they go on, but that’s one of the reasons why I’ve been away.

W38 Media my social media and design company

W38 Media my social media and design company

As a result of my work for Vikki my profile has increased, now don’t panic I’m not getting ahead of myself, what I mean is more people have seen my web design/graphic design work and therefore my company W38 Media is busy too, we’re currently working on a number of projects including a website for D Hill & Son Builders.  For more information on W38 Media visit our website here.

My fun at karaoke the last two Friday's in May

My fun at karaoke the last two Friday’s in May

You’ll never believe it but I’ve also made a comeback from my karaoke retirement.  Now I know most of you won’t know this but at one point in my life I was a karaoke DJ, I don’t blow my trumpet often but I wasn’t too bad at it either!  I recently covered two nights at a local pub and I thoroughly enjoyed it, two busy nights and lots of great (ish) singers it was good to be back, will I do it again, who knows?

Our two year anniversary, it's flown!

Our two year anniversary, it’s flown!

Well the reason for this post is simple, Wheelie Good Meals is two years old!  It’s kind of flown under the radar this year but I’m going to celebrate it with not one, not two, not three but four posts by next Wednesday, I know, I know I’ve had trouble doing one the last few weeks but I’m back baby!!

Some examples of my no/low carb diet

Some examples of my no/low carb diet

I’ve been on a low carb diet for months, and while having a few weak moments have been pretty damn good at it   I gave up pasta, rice, bread and potatoes… yes I know potatoes for two weeks which resulted in me getting into a t-shirt the next size down from my normal size.  I’ve since reintroduced potatoes in my life, potatoes were something I ate with every meal, sometimes even for breakfast, three times a day seven days a week.  Now I may have them three or four times a week as opposed to the 15/18 times I would normally have had them.

My daily regime of weights backed with a bit of Johnny Cash

My daily regime of weights backed with a bit of Johnny Cash

I’m even doing my weights almost every day (twice somedays), why you ask yourself well I’m fat… duh!  And yes I know I’ve been fat for years but I didn’t think it would be this enjoyable to do something about it (oh and don’t judge my choice in music lol).  My family especially my brother have been nagging me for years to do it… well now I am.  As my businesses improve and my community involvement increases I need to be as healthy as possible… and to do that I need to lose weight.  Someone asked me how I was doing it the other day and it’s easy…. I’m not going without anything!

My family shelf in my office

My family shelf in my office

My lack of potatoes led to Vikki buying me Mr Potato Head, you can see here on my family shelf in work, along with (of course) Postman Pat, Hayleigh, and two of my beautiful Godchildren.  My attitude now is, if I want potatoes, I eat potatoes!  If I want Rice… yes you’ve guessed it I eat rice.  I have probably had pasta and bread no more than five times since I started this lifestyle change a few months ago.  I’ve learned that if you cut something out your body mind wants it more so the secret is don’t cut it out.  Deprivation is the key to failure in my mind!  I’ve reduced my alcohol consumption down, no I haven’t given it up, I’m not a monk and like a drink!

We’ve got a Time-Saving Tuesday post coming up later on in the day which will be a review of Weight Watchers Hunters Chicken.  We also have a recipe coming up on Friday which is Cajun Salmon with a Mediterranean Sauce.Wheelie Good Meals Social Networking

Later on in the week I’ll fill you in on my latest dinner parties, yep parties I’ve had two lol and also Greg, my mother and I are off to Caradog’s so maybe there’ll be a cheeky review coming up, can’t wait!  Come back soon for more tasty treats, you can visit us on Social Media, you can see the details above.  We’re going to be more active on these platforms now that the busy period is over.

Thanks for ready

Rich signature

Scottish Mussels in a Garlic and Butter Sauce

Time-Saving Tuesdays & 6 Nations of Food – Scottish Mussels in a Garlic and Butter Sauce

It’s been a while since I last posted a Time-Saving Tuesdays review so I thought why not introduce it to the 6 Nations of Food feature, I know this is a slight deviation off track but bear with me as it’ll all make sense soon.  I’m going to review something that my mother and I ate on Easter Weekend.

Time-Saving Tuesdays & 6 Nations of Food – Scottish Mussels in a Garlic and Butter Sauce

Time-Saving Tuesdays & 6 Nations of Food – Scottish Mussels in a Garlic and Butter Sauce

I love mussels, I’ve cooked them a few times and they’re fairly easy to cook, my mother bought this for me from Lidl.  I hadn’t had them for years and was quite looking forward to them.

Scottish Mussels in a Garlic and Butter Sauce - Cooking instructions

Scottish Mussels in a Garlic and Butter Sauce – Cooking instructions

The cooking instructions were clear and easy to follow and these mussels can be cooked in the microwave, boiled in the bag or in the hob.  The guidelines are easy for all these cooking methods.

Scottish Mussels in a Garlic and Butter Sauce - Ingredients

Scottish Mussels in a Garlic and Butter Sauce – Ingredients

I would have said that the muscle liquor tasted very winey, however, there was no wine in it.  I don’t know what the predominant flavour was but the sauce was excellent.  With hints of garlic and little flecks of carrots and tomatoes running through the sauce it really set the mussels off well.

Scottish Mussels in a Garlic and Butter Sauce - Nutritional information

Scottish Mussels in a Garlic and Butter Sauce – Nutritional information

I probably didn’t eat 100g of them because I had other things to eat as well and my mother was sharing them with me, but there were 4.6g of Carbohydrates in 100g.  I suppose had I not been on my low carb diet I wouldn’t have even noticed.

Scottish Mussels in a Garlic and Butter Sauce - Nutritional information from the front of the package

Scottish Mussels in a Garlic and Butter Sauce – Nutritional information from the front of the package

Here is the nutritional information from the front of the pack, while the sugar levels are good the fat, saturated fat are not brilliant and there’s a lot of salt for half a pack.  My mother and I are nightmares though we love salt, so this suited us.

Scottish Mussels in a Garlic and Butter Sauce - Ready to eat

Scottish Mussels in a Garlic and Butter Sauce – Ready to eat

The sauce was stunning as I’ve said, if I’d been eating bread I could have just had a bowl full of the sauce and dunked some bread in to it.  Some of the mussels were a bit chewy and some were quite small, but those aside the rest were excellent, sweet and plump.  This is a great way to try mussels if you don’t feel confident in cooking them yourself.  They were quick and easy to cook, whichever way you chose to cook them, I say congratulations Lidl, these were a triumph.

Time-Saving Tuesdays & 6 Nations of Food – Scottish Mussels in a Garlic and Butter Sauce

Time-Saving Tuesdays & 6 Nations of Food – Scottish Mussels in a Garlic and Butter Sauce

My next recipe, and final instalment of the Six Nations of Food will be towards the end of the week and it will be Mags Welsh Cakes…. I’ll let you guess what country that comes from lol.  I know I said I’d do Scotch pancakes but I couldn’t resist reviewing these Mussels. Wheelie Good Meals Social Networking

Remember, you can get in touch; you can visit our social media pages below, or subscribe to the blog for regular updates.

Bye for now!

6 Nations of Food – Eggs in pots (oeufs en cocotte)

6 Nations of Food – (French) Eggs in pots (oeufs en cocotte)

Third instalment of my Six Nations of Food and it’s coming all the way from France, I’ve made my take on Rachel Khoo’s Oeufs en Cocotte which is Baked Eggs, a recipe she featured on her “Little Paris Kitchen”, you can find the original recipe by visiting the BBC Website.  This recipe follows on from my Italian Mediterranean Chicken and Toad in the Hole with Onion Gravy and Champ. I’ve been waiting to make this for a while so here goes.

The Recipe

6 Nations of Food – Eggs in pots (oeufs en cocotte) - Ingredients

6 Nations of Food – Eggs in pots (oeufs en cocotte) – Ingredients

You could make this recipe with just Crème Fraîche, the added extras are just to add flavour, Rachel Khoo uses dill but I’ve added the Cayenne Pepper for a bit of a kick.  You’ll need to preheat the oven to 1800c.

6 Nations of Food – Eggs in pots (oeufs en cocotte) - Adding Crème Fraîche to the ramekin

6 Nations of Food – Eggs in pots (oeufs en cocotte) – Adding Crème Fraîche to the ramekin

Place a heaped table spoon of the Crème Fraîche in the bottom of a ramekin; I’m making two pots with a Table Spoon in each.

6 Nations of Food – Eggs in pots (oeufs en cocotte) - Adding Dill and Cayenne Pepper to the Crème Fraîche in the ramekin

6 Nations of Food – Eggs in pots (oeufs en cocotte) – Adding Dill and Cayenne Pepper to the Crème Fraîche in the ramekin

Next add as much Dill and Cayenne Pepper as you like, you can leave the Cayenne Pepper out if you want to.  I’d advise you to mix the dill and Cayenne through the Crème Fraîche to evenly distribute flavour…. not like I did the first time I made the recipe.

6 Nations of Food – Eggs in pots (oeufs en cocotte) - Topping the Crème Fraîche with an egg

6 Nations of Food – Eggs in pots (oeufs en cocotte) – Topping the Crème Fraîche with an egg

Next crack the egg on top of the Crème Fraîche, you’ll notice one yolk is in the middle and one isn’t.  The best way to get the yolk in the middle is to give the egg a shake before breaking it.

6 Nations of Food – Eggs in pots (oeufs en cocotte) - Adding another table spoon of Crème Fraîche and seasoning

6 Nations of Food – Eggs in pots (oeufs en cocotte) – Adding another table spoon of Crème Fraîche and seasoning

Next add another layer of Crème Fraîche to each pot and season with salt and pepper.  If I was going to make this again I wouldn’t add the last layer of Crème Fraîche, I’ll explain why later

6 Nations of Food – Eggs in pots (oeufs en cocotte) - Place the ramekins in a Bain Marie and cook in the oven

6 Nations of Food – Eggs in pots (oeufs en cocotte) – Place the ramekins in a Bain Marie and cook in the oven

Place in a Bain Marie (that’s a baking tray with luke warm water poured around the ramekins until it comes halfway up.  Place in an oven and cook for 15 minutes or until the egg is cooked to your liking.  Remember when cooking eggs it is important to adhere to safety guidelines to avoid salmonella bacteria read here for more information.

6 Nations of Food – Eggs in pots (oeufs en cocotte) - Cook for 15 minutes or until your happy with the eggs

6 Nations of Food – Eggs in pots (oeufs en cocotte) – Cook for 15 minutes or until your happy with the eggs

When they are ready take them out of the oven, as you may notice I’ve slightly overcooked them here, that’s only because I undercooked the egg the last time I cooked this practicing for this post…. I know I’m a tool 😆

6 Nations of Food – Eggs in pots (oeufs en cocotte) - Ready to eat, but be careful it's hot

6 Nations of Food – Eggs in pots (oeufs en cocotte) – Ready to eat, but be careful it’s hot

Take the ramekins off the baking tray and place on a plate; this recipe is ideal to be served as a quick and easy, yet luxury breakfast over the bank holiday, or as a simple supper.  I’ve got to say I’m not a massive fan of crème fraîche, Rachel Khoo on her post on the BBC Food Website says it can be replaced with Béchamel or Mornay Sauce, I think I’d go for a Béchamel Sauce next time.

You can also add finely chopped mushrooms, ham, smoked salmon or cherry tomatoes after the crème fraîche.  If you don’t like dill you could use parsley, basil or coriander.  If you don’t have Cayenne Pepper you can use Tabasco sauce.

6 Nations of Food – Eggs in pots (oeufs en cocotte)

6 Nations of Food – Eggs in pots (oeufs en cocotte)

To say this recipe wasn’t my favourite is unfair, it had potential and I’ll definitely work on it to perfect it, I’d add the Béchamel Sauce and maybe some parsley.  I wouldn’t add the second scoop of Crème Fraîche/ Béchamel Sauce I’ll just leave the egg on top with some salt and pepper, that way you can see when it’s cooked easily.

I will be back with a Time-Saving Tuesdays review this week I promise, and then I’ll end the week (because my diet ends then) with Scotch Pancakes and Welsh Cakes, completing my 6 Nations f food.  Remember, you can get in touch; you can visit our social media pages below, or subscribe to the blog for regular updates.Wheelie Good Meals Social NetworkingThis is my 50th recipe, in the Recipe category, I’ve written other recipes that come in to other categories like our Microwaveable Tomato Risotto and our Asda Meatballs and a Quick and Easy Tomato Sauce but this is our 50th straight recipe!50 Recipes

 

See you Tuesday