SEAFOOD AND OTHER GOURMET DISHES

                    

                                      PAN-SEARED FILLETS OF SALMON

4 X 180 g (6 oz) fillets of salmon, boned

2 tbsp olive oil

2 tsp capers soaked overnight to remove extra salt and patted dry

Salt and freshly ground black pepper to taste

4 lemon slices and chopped dill 

 

Preheat a large frying pan over medium heat, for about 3 minutes.   Coat salmon fillets with olive oil and place them on the pan and increase the heat to high.

 

Cook for 5 minutes and sprinkle with capers and salt and pepper to taste. Turn the salmon fillets over and cook for 3 minutes until brown or until they flake when tested with a fork.

 

Transfer to individual plates and serve with lemon slices and chopped dill.

 

 

                                                  GREEN SHRIMPS

 

2 tbsp olive oil

2 cloves of garlic, peeled and chopped

½ cup of chopped spring onions

500 g (1 lb) shrimps, shelled, deveined, thoroughly washed, and patted dry

½ cup o parsley chopped

½ cup of Parmesan, grated

 

Sauté onions and garlic briefly in olive oil but do not brown the garlic.  Toss the shrimps over and sauté until pink and opaque in the center.  Stir in the parsley and heat through.  

 

Remove from the heat and sprinkle evenly with grated Parmesan.   

 

 

                                BLACK BEANS STUFFED SWEET POTATOES

4 medium-sized sweet potatoes

½ cup Greek yogurt

1 tsp lemon juice

Salt and pepper to taste

½ a medium-sized onion, finely diced, (about a cup)

1 ½ tbsp olive oil

¼ tsp cumin

450 g (15 oz) black beans, boiled in salted water until soft and drained

 

1 avocado, peeled, stoned, and diced

½ cup chopped parsley

Yogurt

 

Preheat oven to 180 C (350 F) and bake the potatoes on a lightly greased tin for 55-60 minutes or until a fork can easily be inserted into the flesh of the sweet potatoes.

 

When the sweet potatoes are almost ready, sauté the onion in olive oil until translucent.  Add the spices, stir and cook for an additional 3 minutes. 

 

Add the black beans and toss to combine.  Continue to cook until the beans are thoroughly heated for about 5 minutes, take off the heat, set aside, and keep warm.   When the sweet potatoes are cool enough to handle, cut them in half and spoon the flesh out of the skin, mash until smooth, and place on a dish.  Evenly spread the black bean mixture, avocado, parsley, and yogurt on top of the potatoes and serve immediately.

 

 

                                                BEEF AND BROCCOLI

2/3 cup soy sauce

½ cup chicken stock

¼ cup honey

2 tbsp vinegar

2 tbsp brown sugar

3 cloves of garlic, peeled and minced

1 tbsp olive oil

1 tbsp corn flour

1 tsp spicy red pepper sauce

1 tsp ginger powder

¼ tsp red pepper flakes

1 tbsp olive oil

500 g (1 lb) steak, thinly sliced across the grain

1 head broccoli cut into florets

 

In a medium bowl, whisk together the soy sauce, chicken stock, honey, vinegar, brown sugar, garlic, olive oil, cornflour, spicy sauce, ginger powder, and red pepper flakes, and ½ a cup of water and set aside.

 

Sauté the steak in olive oil, over high heat, flip over and cook until brown, 4 minutes on the first side and 3 on the other.

 

Stir in the broccoli, soy sauce mixture and simmer until tender and the sauce thickens slightly.  Serve immediately.   

 

 

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