Miso Grilled Hake with avocado and lime salsa

Miso Grilled Hake with avocado and lime salsa

The true flavour for this dish comes from the white miso paste, which is available in good delis and Asian stores. Also known as sweet or mellow miso, white miso is fermented for a shorter time and is lower in salt than the darker varieties. It has a milder, more delicate flavour, making it the perfect partner for fish.

Serves 4

Ingredients:

  • 4 x 200g (7oz) hake fillets, skinned and boned
  • rapeseed oil, for greasing
  • 200g (7oz) mixed baby salad leaves
  • lime wedges, to garnish

Marinade:

  • 2 garlic cloves, crushed
  • 4 tbsp white miso paste
  • 1 tbsp freshly grated root ginger
  • 1 tbsp maple syrup
  • 1 tbsp rice wine vinegar
  • 1 tbsp toasted sesame oil

Salsa:

  • 100g (4oz) cherry tomatoes, cut into quarters
  • 1 small red chilli, seeded and finely diced
  • finely grated zest and juice of 1 lime
  • 1 tbsp olive oil
  • 1 tbsp chopped fresh coriander
  • 1 small, firm, ripe avocado, peeled, stoned and diced
  • sea salt and freshly ground black pepper

To Cook:

Mix all the marinade ingredients together in a non- metallic shallow dish. Place the hake in the marinade, turning to coat. Cover with cling film and place in the fridge for a couple of hours or overnight is fine.

Preheat the oven to 180°C (350°F/gas mark 4). Line a baking sheet with parchment paper and brush the paper with a little rapeseed oil.

Arrange the marinated hake on top of the oiled paper, skinned side down. Spoon over 2 tablespoons of the marinade and bake for 12–15 minutes, until the hake is just cooked through and tender. The exact cooking time will depend on the thickness of the fillets.

Meanwhile, to make the salsa, place the cherry tomatoes, red chilli, lime zest and juice, olive oil and coriander in a bowl. Mix together and season with salt and pepper, then carefully stir in the avocado. Do not over mix.

Preheat the grill to medium. Remove the hake from the oven and brush over the rest of the marinade, then place under the grill for 2–3 minutes,  until golden, being careful that the parchment paper does not catch and begin to burn.

Arrange the salad leaves on plates with the avocado and cherry tomato salsa. Top each plate with a piece of hake and add a lime wedge to each one to serve.

http://www.bordbia.ie/consumer/recipes/healthyhomechef/pages/misogrilledhakewithavocadoandlimesalsa.as

Neven’s Nutty Energy Bites

Nutty Energy Bites

These nutty energy bites have a nice sweetness to them without being overpowering, and a little square or ball will keep you nice and full. I really enjoy them after a workout in the gym, when I feel like I’ve earned a little treat but don’t want to ruin all my hard work. If kept in an airtight container, they keep well for up to two weeks in the fridge.

Makes 25

Ingredients:

  • 100g (4oz) flaked or blanched almonds
  • 50g (2oz) Brazil nuts
  • 50g (2oz) cashew nuts
  • 3 tbsp pumpkin seeds
  • 50g (2oz) goji berries, very finely chopped
  • 100g (4oz) desiccated coconut pinch of sea salt
  • 4 tbsp coconut oil
  • 4 tbsp honey
  • 4 tbsp peanut butter (no added sugar or salt)
  • 1 tsp vanilla extract

 

To Cook:

Place the almonds in a food processor with the Brazil nuts, cashew nuts and pumpkin seeds and pulse until finely chopped. But don’t pulse too long – you don’t want the nuts to turn to a paste. Tip them into a bowl and stir in the goji berries with half of the desiccated coconut and a pinch of sea salt.

Melt the coconut oil in a pan over a low heat. Once it has melted, remove from the heat and stir in the honey, peanut butter and vanilla extract. Mix well in the pan using a whisk or a fork. Pour this over the nut mixture and stir together until it’s all evenly combined. Leave to harden in the fridge for 1–2 hours.

Use a small ice cream scoop to shape the mixture into balls. Sprinkle over the remaining desiccated coconut or roll each ball in it. Place back in the fridge for 2–3 hours to firm up. Serve straight from the fridge.

http://www.bordbia.ie/consumer/recipes/healthyhomechef/pages/nuttyenergybites.aspx