Fabulous Fish Friday!

We usually have fish - in some shape or form - about 2 or 3 times a week these days.  Packed with protein, minerals and omega 3 and low in fat, it's a great addition to a weekly menu if you're trying to improve the overall 'health' of your diet like we are! 

Tonight we had one of our favourite, easy fish dishes - fish in tomato and thyme sauce.  There are several recipes available online, so do have a browse to find one you like, but we've found this is a quick and easy recipe :-

1 onion, chopped

1 x 400g tin chopped tomatoes

1 tsp brown sugar

2 tsp soy sauce

a few sprigs of fresh thyme - strip the leaves

spray oil

For the two of us, we add 2 white fish fillets - e.g. cod, pollock, etc. - but the sauce recipe will be enough for 4 people, just add 4 fish fillets! 

Using a large, lidded non-stick frying pan, use some spray oil and fry the onion gently for 5 minutes. Stir in the sugar, soy sauce and thyme leaves for 1 minute, add the tomatoes, bring to a gentle boil and then simmer for 5 minutes. Lay the fish fillets on the top of the tomato sauce, cover the pan and continue to simmer for approx. 10 minutes until the fish is cooked and flakes easily (time will vary depending on the thickness of the fillets - don't overcook or it will start to 'toughen' up!).

We had ours tonight with some steamed rice and brussel sprouts - the baby sprouts were steamed, and then some salt flakes, freshly ground black pepper, a sprinkle of mixed herbs and 1 tsp of butter stirred through. 

Yum! 

A little home baking

There's something incredibly comforting about a bit of home baking. And the real joy of it is that, if you're keeping track of your sugar/fat/salt intakes, you can find or adapt recipes to suit. Yesterday, whilst making dinner, I made a few scones using my late mum's recipe - and it always seems to work pretty well!

You can "tweak" this to your own tastes, and I'm doing a rough translate from the original recipe that's written in imperial measures! 

225g self raising flour 

30g butter, softened

30g caster sugar

1/2 teaspoon baking powder

1 egg, beaten

Enough milk to make the egg up to 1/4 pint

A handful of either glace cherry halves, sultanas or fresh blueberries!

Rub the butter into the sugar, flour and baking powder. 

Gently mix in the fruit choice. Gradually add the egg/milk mixture (reserving a tablespoon) and stir to bring dry ingredients together into a dough. 

Gently roll out onto a lightly floured surface (although I usually press it out), leaving it a good 1-2cm thick. Use a fluted cutter (I use a 3 or 4cm one) to cut out the scones - this should make 8-10 scones (keep using up the surplus and re-rolling!).  Place on a baking tray lined with nonstick baking paper and brush with the reserved egg mix. 

Bake in a preheated oven at 220C/gas 7 for 8-10 minutes

Delicious served warm - and you can always treat yourself by adding fresh butter, jam or even some clotted cream! 

Let me know if you try these or what your favourite scone recipe is! I'm always keen to try new recipes! 

Back soon,

Kim x