Squid and pepper salad

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Vegemite of the sea

Squid is one of those foods that people either love or hate. I think squid is excellent, when cooked correctly it has an interesting (in a good way) texture and a taste that works well with big strong flavours.

The trick is finding squid that has been cooked correctly. Most squid I have come across has been overcooked, so it is like you are trying to chew on a piece of rubber. The trick to good squid is quick cooking over very high heat, that is what makes this recipe so easy.

Quick, easy lunch option

I love a good salad for lunch, something that can be put together in a few minutes but it isn’t a boring bowl of leaves. This salad is one of my favourites for a weekend; it is simple to prepare, easy to cook and is filling without being heavy. If you have friends over for lunch, it is a great option.

Squid and pepper salad recipe

Ingredients

  • 1 pepper
  • 2 celery sticks
  • 1 courgette
  • ¼ cabbage
  • 4 squid hoods, cleaned and gutted
  • 2 tbsp. melted bacon fat
  • Sea salt
  • freshly ground black pepper
  • 1 small shallot, thinly sliced
  • 1 tbsp. Balsamic vinegar
  • 2 tbsp. extra virgin olive oil

Squid and pepper salad

  • Servings: 4
  • Rating: ★★★★★
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This salad is one of my favourites for a weekend; it is simple to prepare, easy to cook and is filling without being heavy. If you have friends over for lunch, it is a great option.



Credit: Cath @ easycleaneats

Ingredients

  • 1 pepper 
  • 2 celery sticks 
  • 1 courgette 
  • 1/4 cabbage 
  • 4 squid hoods, cleaned and gutted 
  • 2 tbsp. melted bacon fat 
  • Salt and pepper to taste 
  • 1 shallot, thinly sliced 
  • 1 tbsp. Balsamic vinegar 
  • 2 tbsp. extra virgin olive oil 

Directions

  1. Cut the squid hoods, so they lie flat and are in two pieces. 
  2. Finely dice the shallot and mix the oil and balsamic together with lemon juice then toss the squid in and allow it to marinate 
  3. Slice the vegetables into strips and fry off quickly. 
  4. Heat a pan with a small amount of oil over a high heat and cook the squid for 20 seconds on each side. 
  5. Slice the squid into strips and mix with the vegetables 
  6. Serve.

Nutrition

Per Serving: 226 calories; 15 g fat; 7 g carbohydrates; 16 g protein

Equipment

  • Knife
  • Chopping board
  • Bowl
  • Frying pan
  • Fork
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Clean fish pie

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We all need a little comfort

It has been a sh*t week, seriously, it has been one of those weeks when lots of things went wrong. That means lots of late nights at work, no family time and a lot of hugs needed. When the going gets tough, I want comfort food. 

Enter my comfort food 

Some foods make you feel better about everything; this dish definitely falls into that category. Fish pie is that great balance of warm and filling with the lightness of seafood. This week it is just what I need. 

My take on a classic 

As always I can’t leave a recipe alone, this is my take on the traditional Fish pie. I have swapped out the potato and cream for a lighter and healthier option of sweet potato and coconut milk. I made a double batch because this is a great one to keep in the freezer. It keeps well, so I have it to pull out for a quick and healthy dinner in the week. If you are making this in advance, make sure the fish you are using is fresh, not pre-frozen, none of us needs an upset stomach. 

Freezer meal

Hands up if you are busy. Who is way too tired to get in the kitchen to cook at the end of the day? Definitely not me.

My days are filled with meetings, to-do lists, emails and telling people what to do, by the time I finish work the last thing I want to do is get stuck into cooking a meal and then cleaning up afterwards. I want to work out and spend some time with Jaime. That is why freezer meals are my favourite solutions to the challenge of a busy life. A few hours on the weekend, and you find yourself with a stack of options for dinner that can be thawed and cooked for a healthy, delicious meal for the family.

Clean eating fish pie recipe

Clean eating fish pie ingredients
Clean eating fish pie ingredients

Ingredients

  • 1kg sweet potatoes cubed
  • 1 onion, chopped
  • 1 carrot, cubed
  • 2 sticks celery, chopped
  • 300g salmon fillets
  • 300g smoked cod fillets
  • 125g raw peeled king prawns
  • 400ml coconut milk
  • Coconut oil
  • Salt and pepper
Clean eating fish pie fresh from the oven
Pie ready for eating
A bowl of fish pie
Hot pie ready for eating

Clean eating fish pie

  • Servings: 8
  • Rating: ★★★★★
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This is one of my favourite comfort meals and a great freezer meal



Credit: Cath @ easycleaneats

Ingredients

  • 1kg sweet potatoes cubed
  • 1 onion, chopped
  • 1 carrot, cubed
  • 2 sticks celery, chopped
  • 300g salmon fillets
  • 300g smoked cod fillets
  • 125g raw peeled king prawns
  • 400ml coconut milk
  • Coconut oil
  • Salt and pepper

Directions

  1. Preheat the oven to 200 degrees C/400 degrees F
  2. In a large pan, heat some coconut oil over medium heat.
  3. Peel the sweet potatoes, cube them, add them to the pan, and cook for about 10 -20 minutes, 
  4. Add the celery onion and carrot to the pan with the sweet potato and continue to cook.
  5. Once everything in the pan is soft, remove the pan from the heat and pour the coconut milk over the vegetables.
  6. Cut the salmon, smoked cod into bite-size chunks.
  7. Place the fish and the prawns into the baking dish. 
  8. Pour the coconut and vegetables over the fish and mix everything together really well. Pour the coconut and vegetables over the fish and mix everything together really well. 
  9. Place in the preheated oven for around 40 minutes, or until cooked through.
  10. Serve while it is hot.

Nutrition

Per Serving: 286 calories; 10 g fat; 27 g carbohydrates; 22 g protein

Equipment

  • Knife
  • Vegetable peeler
  • Chopping board
  • Scales 
  • Measuring jug
  • Large saucepan
  • Wooden spoon
  • Baking dish

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Aussie style curry

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Throw another shrimp on the barbie

* takes off the hat with corks *

Sorry, sometimes I can’t help myself.

For the record, I love Australia and Australians. This recipe does not contain any Australians or cliques. Please keep reading.

Seafood curry

I know that some people don’t like the idea of seafood in curry, but I think it is excellent. Prawns are the perfect option for a meaty curry. You often find prawns in Thai curries, but I think they work well here. I’ve experimented for this recipe with small prawns and big tiger prawns. Both work, so it doesn’t make a difference to the taste; it just makes the consistency of the curvy more or less chunky.

Aussie style curry

Another adaptation

This recipe is another example of me finding a recipe and swapping out ingredients. The original recipe was in one of those weekly women’s magazines full of trashy gossip and the odd recipe. I loved the base flavours so just swapped out the ingredients I didn’t like.

Someone likes the curry and waits for any praens

Cook once, eat twice.

Anyone who has been around for a while will know that I am a big fan of cooking once and eating twice (or more), meals that can be cooked in bulk and then put in the freezer for another day. This curry is one of those meals. If you are going to make this recipe, I recommend that you use at least a 5-litre stockpot. Whip up a batch, feed the family and then portion up the rest for another day. We usually get 3 family meals out of this recipe.

Aussie style curry recipe

Aussie style curry ingredients
Aussie style curry ingredients

Ingredients

  • 2 red onions, wedged
  • 2 garlic cloves, chopped
  • 3 carrots, sliced
  • 1.5l vegetable stock
  • 3/4 cup sweetcorn
  • 3 tsp. curry powder
  • 1 head of broccoli
  • 2 tbsp. coconut aminos
  • 1 can coconut cream
  • 1kg prawns
  • 2 tbsp. tapioca flour

Set your instant pot to sauté on high, add the coconut oil, garlic, onion and carrots.

Add the coconut oil, garlic and onion to the pot.
Add the coconut oil, garlic and onion to the pot.
Add the carrots.
Add the carrots.

Sauté for a few minutes.

Sauté for a few minutes.
Sauté for a few minutes.
Sauté for a few minutes.
Sauté for a few minutes.

Add the curry powder and stock to the pot and stir well.

Add the curry powder.
Add the curry powder.
Stir.
Stir
Add the stock.
Add the stock.

In a bowl combine the coconut cream and tapioca flour, add the coconut cream to the pot.

Add the coconut cream to the pot
Add the coconut cream to the pot
Stir well until the sauce thickens
Stir well until the sauce thickens

Add the sweetcorn and broccoli to the pot.

Add the sweetcorn and broccoli to the pot.
Add the sweetcorn and broccoli to the pot.

Pressure cook on high for 5 minutes.

Pressure cook on high for 5 minutes.
Pressure cook on high for 5 minutes.
Manually release the pressure.
Manually release the pressure.

Add the prawns and coconut aminos, stir well and place the lid on the instant pot.

Add the prawns and coconut aminos.
Stir well and place the lid on the instant pot.
Let the prawns cook through for 5 minutes.
Let the prawns cook through for 5 minutes.
Serve with coodles or cauliflower rice
Serve with coodles or cauliflower rice

Aussie style curry 

  • Servings: 10
  • Rating: ★★★★★
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This light and tasty curry is a real crowd pleaser and easy ro make.



Credit: Cath @ easycleaneats

Ingredients

  • 2 red onions, wedged
  • 2 garlic cloves, chopped
  • 3 carrots, sliced
  • 1.5l vegetable stock
  • 3/4 cup sweetcorn
  • 3 tsp. curry powder
  • 1 head of broccoli
  • 2 tbsp. coconut aminos
  • 1 can coconut cream
  • 1kg cooked prawns
  • 2 tbsp. tapioca flour

Directions

  1. In a large heavy based pot, combine the onion, garlic and carrot with some coconut oil, sauté for a few minutes.
  2. Add the stock and curry powder to the pot, stir in the sweetcorn and broccoli.
  3. Increase the heat and bring the stock to the boil, reduce the heat and simmer for a few minutes.
  4. In a bowl combine the coconut cream and tapioca flour, then add it to the pot mixing it in slowly.
  5. Keep stirring until the sauce thickens up.
  6. Add the prawns and coconut aminos.
  7. Serve with coodles or cauliflower rice
    8. Alternatively 1.Set your instant pot to sauté on high, add the coconut oil, garlic, onion and carrots. 2.Sauté for a few minutes. 3.Add the curry powder and stock to the pot and stir well. 4.In a bowl combine the coconut cream and tapioca flour, add the coconut cream to the pot.
  8. Stir until the sauce thickens.
    9. 6.Add the sweetcorn and broccoli to the pot. 7.Pressure cook on high for 5 minutes. 8.Manually release the pressure. 9.Add the prawns and coconut aminos, stir well and place the lid on the instant pot. 10.Let the prawns cook through for 5 minutes.
  9. Serve with coodles or cauliflower rice

Nutrition

Per Serving: 205 calories; 2 g fat; 22 g carbohydrates; 27 g protein

Equipment

  • Knife
  • Chopping board
  • Stock pot
  • Spoon
  • Measuring jug
  • Measuring cups
  • Measuring spoons
  • Scales 

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Garlic Prawns

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Updating as we go

Earlier in 2021, I made a move to relocate and update my website. I’ve been making changes and improving all of the things as I go. This recipe is one of the many things I’ve tried to make better. 

Protein in a small package

I like prawns; they are small, tasty and simple to make. I like to get a package of prawns to cook up and to have on hand as an easy protein portion that can be added to meals like salads or stir-frys. I like to cook the prawns all at once and portion them out; this means I can have protein in the fridge or the freezer. Prawns last about three days cooked in the fridge, which is excellent when you have an abundance of salad.

Competition for dinner

Prawns are a favourite of more than just me; my fur baby is a big fan of prawns and loves it when we have them around. Don’t believe me? Check out the face before I even open the bag. 

Garlic Prawns recipe

Ingredients

  • 500g prawns 
  • 1/4 cup olive oil
  • 8 garlic cloves, finely grated
  • 2 spring onions, thinly sliced

Peel the prawns by first removing the head and legs. 

Peel off the shell, then squeeze the prawn’s tail to remove it from the body. 

Pull the vein through the opening at the head of the prawn and discard.

Place a frying pan on medium-high heat with olive oil and garlic.

When the garlic starts to colour, add the prawns to the pan.

Be careful not to burn the garlic.

Cook the prawns for 5-6 minutes or until the prawns are cooked.

Remove the prawns from the pan.

Add the spring onions to serve.

“Garlic

  • Rating: ★★★★★
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“Fast



Credit: Cath @ easycleaneats

Ingredients

  • 500g prawns
  • 1/4 cup olive oil
  • 8 garlic cloves, finely grated
  • 2 spring onions, thinly sliced

Directions

  1. Peel the prawns by first removing the head and legs.
  2. Peel of the shell then squeeze the tail of the prawn to remove it from the body.
  3. Pull the vein through the opening at the head of the prawn and discard.
  4. Place a frying pan on medium-high heat with the olive oil and garlic.
  5. When the garlic starts to colour add the prawns to the pan.
  6. Be careful not to burn the garlic.
  7. Cook the prawns for 5-6 minutes or until the prawns are cooked.
  8. Remove the prawns from the pan.
  9. Add the spring onions to serve.

Nutrition

Per Serving:272 calories; 14 g fat; 2 g carbohydrates; 29 g protein

Equipment

  • Knife
  • Chopping board
  • Measuring cups
  • Scales
  • Mixing bowl
  • Frying pan
  • Tongs  

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.