Tea-marinated salmon with pak choi

From Waitrose free quarterly seasonal food magazine, Winter 2005. Edited to serve 2. Again, the kind of food we're eating a lot of now.
 

331cals per, not allowing for any rice / noodles.

  • 1 Waitrose Assam tea bags
  • 2.5cm piece fresh root ginger, grated
  • 0.5 clove garlic, crushed
  • 2 tbsp sweet soy sauce
  • 0.5 tbsp clear honey
  • 2 fresh salmon fillets
  • 1 tbsp toasted sesame oil
  • 1 tbsp olive oil
  • 200g pack green pak choi, halved lengthways

Make tea with 100 ml boiling water, sit for 5 minutes. Add ginger, garlic, soy sauce and honey and leave to cool.

Marinate salmon in mixture at least 4 hours, preferably overnight.

Remove the salmon from the marinade and pat dry with kitchen paper. Reserve the marinade. Heat the sesame oil with half the olive oil and add the salmon, skin-side down. Leave for 2-3 minutes then turn and cook for a further 3 minutes. Remove the salmon and place on a dish. Cover – it will finish cooking in its own steam while you cook the pak choi.

Add the remaining olive oil to the pan with the pak choi. Stir fry over a high heat until wilting, then pour in half the reserved marinade. Boil and leave it to bubble for 3-4 minutes until most of the liquid has evaporated and the pak choi is tender. Serve immediately with the salmon.

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Teriyaki Tuna with Noodles and Pak Choi

We have a lot of tuna and scallop dishes from drgourmet, that have this kind of look and feel. So this is something we could easily eat for a main evening meal that would fit right in to our plan. A lot of the drgourmet stuff is the fish/veg/sauce and then served with rice, this is good as it has noodles built right in. From delicious magazine December 2005, edited to serve 2. Calorie count 500 on the button.

 

  • 200 gms tuna, cut into strips
  • 1.5 tbsps teriyaki marinade
  • 1.5 tbsps light soy sauce
  • 1 tbsp vegetable oil
  • 0.5 tbsp sesame oil
  • 1 spring onion finely chopped
  • 1 garlic clove, crushed
  • 1 tsp grated fresh ginger
  • 125 gms dried medium egg noodles (or ready-to-wok)
  • 100 gms pak choi, leaves separated and torn if large
  • 50 ml plus a splash of water
  • 0.5 tbsp sesame seeds

Marinade the tuna in the teriyaki (doesn't say how long).

Mix soy, half vegetable oil, sesame oil, onions, garlic and ginger in a small bowl and set aside.

Cook the noodles unless you're using ready-to-wok.

Heat the rest of the oil, drain the fish and sear over high heat, both sides, for 1 minute each side. Put on a warm plate.

Add the pak choi and a splash of water to the pan and cook for 1 minute.

Add noodles, water and the sauce mixture from the small bowl. Stir-fry until warmed through.

Put noodle mixture in bowls, top with tuna and sprinkle with sesame seeds.

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Parsnip Soup and Garlicky Greens

VC 2002 – again.

This is basically a coriander flavoured parsnip soup, no cream, but blended smooth. Topped with fried parsnips tossed with garlic and wilted greens. The recipe says spinach, but also that you could use spring greens or pak choi. The calorie count is quite low (201 per portion) as no dairy and not a lot of fat. You could reduce that further by not adding the fried parsnips at the end, or still keep it under 500 and replace them with parsnip chips if you wanted. The garlicky greens might be good seaweed-style? crisp rather than wilted.              

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Five-Spice Duck and Ginger Noodle Soup

from Delicious magazine, date unknown

Edited to serve 2. Cal count 464 per serving – which is quite a lot for what's basically enhanced ramen, but, hey, DUCK.

  • Pinch crushed dried chillies
  • 1/8 tsp five-spice powder
  • 1/4 tsp sugar
  • 1 large duck breast, skin removed
  • 1 litre fresh hot chicken stock
  • 2.5 cms fresh ginger, in thin strips
  • 1 tsp oil
  • 100 gms wholewheat noodles
  • 1/2 fresh chilli, deseeded and thinly sliced
  • 1/2 bunch spring onions, trimmed and thinly sliced on the diagonal
  • 100 gms beansprouts
  • 2 heads pak choi, chopped
  • Fresh coriander
  • Dark soy sauce

Grind the crushed chillies and mix with five-spice, sugar, some sea-salt and black pepper. Put the duck breast skinned side down into the spices, cover with a plate and weight down, leave for 10 minutes.

Put ginger in stock and boil. Taste for seasoning and keep hot.

Heat oil in a heavy pan, add the duck breasts spice-side down, cook for 3 minutes each side and rest for 5 minutes.

Cook the noodles, drain and divide between 2 heated serving bowls. Sprinkle with fresh chilli, half the spring onions.

Add pak choi and beansprouts to stock, cook 1 minute, and ladle over noodles.

Thinly slice duck on diagonal and put on top of soup. Scatter with the rest of the onions, coriander and serve with soy sauce on the side.

(I'd sprinkle some dark sesame oil in there somewhere?)

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Duck, Figs and Pak Choi

from a Waitrose recipe card, dated December 2005

Reckons 407 cals per serving, 10.8 gms fat. Don't think the calorie count includes the noodles. Sounds like a good winter dish. Serves 2.

 

  • 1 tsp oil
  • 225gm pack mini duck fillets
  • 3 tbsp clear honey
  • 2 tbsp soy sauce
  • 2.5cm piece fresh ginger, peeled and grated
  • 1 red chilli finely chopped
  • 2 tbsps dry sherry
  • 4 fresh figs, quartered
  • 100gms pak choi
  • (egg noodles to serve)

Heat the oil and stir-fry the duck for 6-7 minutes until just cooked, pink. Put the fillets on hot plate, cover and keep warm to rest.

Mix honey, soy sauce, ginger, chilli and sherry. Deglaze the pan with this mix and heat gently for up to 2 minutes until thick and syrupy.

Add figs and pak choi, cook, stirring, until figs are soft and sticky and pak choi is wilted.

Put the duck back in the pan and heat through for about a minute. Serve with plain egg noodles.

 

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