Healthy fish and chips I hear you say! No such thing….actually yes there is! It doesn’t have to be heavily battered and deep fried to taste good, in fact, the way I do it actually tastes better (well so my husband and son tell me!)
What I use:
- Salmon fillets, skin on
- Kumara or sweet potato, skins on (so give them a good scrub)
- Salad items of choice (I used mixed greens, cherry tomatoes, red capsicum, cucumber, avocado, flat leaf parsley and sicilian olives)
- Salad dressing – A drizzle of avocado oil, squeeze of lemon and a little salt
Turn the oven onto 180 degrees celcius. Cover an oven tray with tin foil. Scrub the kumara to get the dirt off, dry with a paper towel and cut into chunks. Put into a bowl with a small drizzle of olive oil and a touch of salt and mix until coated in the oil and salt. Place the kumara onto the oven tray, giving the chunks a little space to breathe while cooking. They will take about 20-25 mins to cook.
Prepare your salad while the kumara is cooking. I like to put the greens in the bowl and drizzle with a touch of avocado oil, a tiny tiny pinch of salt and a squeeze of fresh lemon. Toss the greens gently to coat in the dressing. Next chop your salad vegies of choice and place in the bowl. If you are not orthodox paleo, goats cheese feta is a nice touch! Gently combine and put to the side.
When the kumara only has 10 minutes of cooking time left, heat a heavy based pan or grill plate on the stove top for 2 mins on a medium heat. Add a little olive oil (remember salmon is quite an oily fish so you won’t need much oil).
Rub sea salt into the salmon skin, and a little olive oil if you like (I generally find you don’t need it), this will allow the salmon skin to become crispy.
Cook skin side down for 3 minutes then turn over and cook for 3 minutes. Rest the salmon for 2 minutes before serving as the salmon will continue to cook.
You can also grill salmon in the oven. Brush the grill rack with a little olive oil and place skin side down. Cook on a medium heat (my oven that is 170 degrees celcius) for 10 minutes, then rest the salmon for 5 minutes before serving. You may need more or less cooking time depending on how big the fillet is.
I cannot stress how helpful oven or microwave timers are! They stop good meals from turning bad or just to remind you that there is something in the oven that needs tending!
We had fish and chips tonight, and all in all I have to say I think the family are converted and it took less than 30 minutes to make (actually buying them probably takes just as long), cost about the same price to feed 3 people and is about one third of the fat. Not to mention, the Omega-3s in salmon are essential for brain development and function, there you go….a smart food choice that will actually make your brain work better.