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

Strictly Suppers 2015 #1 – Salsa Steamed Salmon

Strictly Suppers 2015 #1 – Salsa Steamed Salmon

It’s Strictly time guys and dolls! Racking my brains on how to start this I thought of SALASA!!! I know I did it for Strictly Suppers #3 last year but the recipe is different and it’s a different use for the Salsa…. so read on!!!  This is Salmon topped with Salsa Verde steamed with white wine and olive oil. The first thing you need to do is preheat the oven to 1800 Celsius.

Ingredients for Salsa Steamed Salmon

Ingredients for Salsa Steamed Salmon

For the sauce I use Basil leaves, Gherkins, capers, Mature Cheddar Cheese, dried garlic, anchovy fillets, pine nuts and lime or lemon juice. In the ingredient list of the recipe you can download I’ve given quantities, that’s up to you. I love, love, love this sauce it’s punchy, citrusy, salty and has a real smack you in the face quality. Use Salmon and white wine for the packet with some olive oil.

Salsa Steamed Salmon - The process of making the Salsa

Salsa Steamed Salmon – The process of making the Salsa

I’m the first to say that this is my take on a Salsa Verde but it could be a pesto… either way… this is how you make it lol! In a food processor put the Basil, Anchovies, Pine Nuts, Cheese, Capers, Gherkins, Olive Oil, Lime Juice, Salt and Pepper and blend. You can blitz this as much as you’d like or keep it as course as you’d like, for me I like it quite course and not too smooth. I personally would add more lime juice and more pepper, it’s what I think adds to the taste.

Salsa Steamed Salmon - Extra Virgin Oil brought back for me from Rhodes

Salsa Steamed Salmon – Extra Virgin Oil brought back for me from Rhodes

The oil I used in the Salsa was one I’d been given from my Ben my nephew and his girlfriend Sophie when they’d been away to Rhodes. It was awesome. I know lots of people who eat bread with olive oil as a starter and this would be right down their street. I can see how people eat Extra Virgin Olive Oil on its own with bread because it was tasty and had character. The ones you buy in the shop is ok for cooking but I wouldn’t dip bread in it like people from the Mediterranean.

Salsa Steamed Salmon - The salmon on tin foil

Salsa Steamed Salmon – The salmon on tin foil

Once you’ve made the Salsa and set it aside you can crack on with the salmon. If you are using two salmon steaks place two pieces of foil on a counter and then place on top the salmon steaks, season with salt and pepper. Then pour over some olive oil and add a good glug of wine.

Salsa Steamed Salmon - Topping the salmon with the salsa

Salsa Steamed Salmon – Topping the salmon with the salsa

Top the salmon steaks with the salsa, spread it out so it covers the whole piece of fish. Then pull all the sides together and make a parcel.

Salsa Steamed Salmon - Making the parcels ready to go in the oven

Salsa Steamed Salmon – Making the parcels ready to go in the oven

Make a parcel out of the foil, allow some room for the salmon to steam. There needs to be enough room for the flavours to float around the parcel and infuse into the salmon.

Salsa Steamed Salmon - In the oven ready to cook

Salsa Steamed Salmon – In the oven ready to cook

Place the salmon on a baking tray and cook for 15–20 minutes on 1800 Celsius.

Strictly Suppers 2015 #1 – Salsa Steamed Salmon

Strictly Suppers 2015 #1 – Salsa Steamed Salmon

Place the salmon on a plate and serve either with Sautéed Potatoes, Boiled Potatoes or Mashed Potatoes.

This is really nice, the punchy salsa compliments the salmon well and the addition of wine brings it all together. You can download a step by step recipe here.

Strictly Suppers 2015 #1 – Salsa Steamed Salmon

Strictly Suppers 2015 #1 – Salsa Steamed Salmon

Thank you for stopping by remember you can sign up to the blog for updates and visit us on our social media pages which are listed below. I’ve been tweeting, pinning and sharing other recipes on facebook lately, check us out at the pages below, there’s loads to read and enjoy.

Facebook:         www.facebook.com/wheeliegoodmeals

Twitter:              www.twitter.com/wheeliegdmeals

Instagram:        www.instagram.com/wheeliegoodmeals

Youtube:            www.youtube.com/wheeliegoodmeals

Pinterest:          www.pinterest.com/wheeliegdmeals

Coming up Tuesday we have a Tomato Risotto cooked in a microwave, yes a microwave you did hear right! Thursday we have my review of the Brecon Food Festival I went to with Greg recently, then there’s another #StrictlySupper… what will it be??

Thanks for stopping by, see you Tuesday.

Rich
Tasty Tuesdays on HonestMum.com

Ready Meal Monday - Weight Watchers Salmon and Broccoli Wedge Melt Box

Ready Meal Monday – Weight Watchers Salmon and Broccoli Wedge Melt

Well in line with my statement last week here is my latest Ready Meal Monday… on Tuesday lol! For this week’s installment of Ready Meal Monday I’m reviewing Weight Watchers Salmon and Broccoli Wedge Melt.

Ready Meal Monday - Weight Watchers Salmon and Broccoli Wedge Melt Box

Ready Meal Monday – Weight Watchers Salmon and Broccoli Wedge Melt Box

Now if you know one (well two) things about me you’ll know that I love Broccoli and I really love Salmon so was pleased when I saw this in the supermarket. This recipe was part of Weight Watchers Signature Recipes and was described on the box as

Salmon pieces in a savoury sauce, covered with a crumb and mozzarella cheese topping served with crunchy wedges

This dish was excellent and lived up to what I was hoping for, I also felt better when eating it because it was Weight Watchers lol. For a better break down on the nutritional values of this dish and its ingredients see the pictures below.

Nutritional Values of Ready Meals Monday - Weight Watchers Salmon and Broccoli Wedge Melt

Nutritional Values of Ready Meals Monday – Weight Watchers Salmon and Broccoli Wedge Melt

Ingredients for Ready Meals Monday - Weight Watchers Salmon and Broccoli Wedge Melt

Ingredients for Ready Meals Monday – Weight Watchers Salmon and Broccoli Wedge Melt

The sauce was excellent and the broccoli was tasted good, it was firm but not too crunchy. The salmon was succulent, tasty and was complimented by the sauce and the broccoli. The cooking instructions were easy and straight forward to follow. I added half a minute onto the cooking time as my microwave is 700W, see the picture below

Cooking Instructions for Ready Meals Monday - Weight Watchers Salmon and Broccoli Wedge Melt

Cooking Instructions for Ready Meals Monday – Weight Watchers Salmon and Broccoli Wedge Melt

I suppose, very similarly to the ready meal last week the potatoes were not as advertised. There was nothing wrong with them as such, they were not however, crunchy! That didn’t upset me at all because being crunchy wasn’t overly important to me.   I was very impressed with Weight Watchers Customer Service statement (see the picture below).

Ready Meals Monday - Weight Watchers Salmon and Broccoli Wedge - Help Line Information

Ready Meals Monday – Weight Watchers Salmon and Broccoli Wedge – Help Line Information

Call our friendly Consumer Careline 0800 055 6457 – Don’t forget to quote the quality code on the pack.

Ready Meals Monday - Weight Watchers Salmon and Broccoli Wedge Melt In All It's Glory

Ready Meals Monday – Weight Watchers Salmon and Broccoli Wedge Melt In All It’s Glory

Another great ready meal and one I would definitely have again. I thoroughly enjoyed it and, with the ingredient list will try and re-create it…. at some point. So what for next week, well I’m not sure yet, what the ready meal is going to be but it’ll be something great I’m sure!.

Don’t forget to subscribe to the blog and visit us on our social networking page. Keep your eyes peeled for a few bonus posts this week along with a new theme – Strictly Suppers… coming soon.

Come back again soon and, together, we’ll make more Wheelie Good Meals!

See You Soon 😀