QUICK & EASY CALAMARI/WHITE FISH SALAD: easy, healthy, portable indulgence

Beautiful low-carb salad packed with nutritious ingredients...a real Dieters' Delight!

Chock full of protein, vitamins & minerals...and so attractive on the table!

'The dressing makes this salad extra special.' Taster

67's Calamari Rice Salad has become a popular choice for the blog's followers, partly because it's no-cook.   

But also this second take on calamari salad is for carb-phobes.  It has leaves as its base, lots of raw and lightly cooked veg, plenty of calamari rings and an exotic (but exquisite) dressing that elevates the salad to another level.

Not a fan of calamari?  Replace with large bite-sized chunks of pre-cooked firm white fish, marinaded for a few hours in Oriental Dressing (below)

Cost: around £7, depending on fish, veggie drawer and/or leftovers

Feeds: 2-3

Ingredients:

140gm/5oz cooked calamari rings (67 used chargrilled) or pre-cooked firm white fish in generous bite-sized chunks

80g/2.8oz salad leaves (67 used a package of Italian Style Salad)

3-4 golf-ball sized tomatoes, or equiv, sliced

2-3 in/6-7cm unpeeled cucumber, halved vertically & thinly sliced into half-moons

small handful lightly cooked cauliflower

small handful lightly cooked green beens

2-3 thinly sliced button or chestnut mushrooms

salt & pepper

Optional additions: thinly sliced radish, cooked peas; garnish of lemon or line wedges 

Dressing below

Method:

UPDATED SMOKED MACKEREL POTATO SALAD: 2 VERSIONS: low-fat/cholesterol, easy, picnics

Satisfy the appetite and the eyes with this cool, cool salad... 

updated June 2021; first posted  2015

(Boneless) Smoked Mackerel, Egg & New Potato Salad
with lemon & pepper yoghurt mayonnaise dressing

This delicious combination of sweetly savoury smoked fish, waxy new potatoes and brightly yolked hard-boiled eggs is low in fat but high in satisfaction. 

The Lunch Club thought the combination of ingredients unusual but wonderful. And the smoked mackerel made a change from the usual expensive fresh white fish or salmon for their twice-a-week fish meals.  

The dish requires little cooking, can be prepared the night before and assembled on the day. 

Being very conscious of salt levels, 67goingon50 prefers the loose mackerel fillets available at fishmongers.  Another good choice is M&S smoked mackerel, often on sale for 3 pkts for £7. Other food experts rate Sainsbury's smoked mackerel highly, and Waitrose fillets are good value. 

New potatoes are wonderful right now but can be replaced with ordinary potatoes.  

Serves: 4-6
Cost: about £4.50 (for the frugal, decrease the amount of fish, use ordinary potatoes and add an extra egg or two)

Ingred:

150-300 gm(1-2 pkts) smoked mackerel fillets
500-750 gms new potatoes, in thick slices
3-4 eggs
lettuce
Chives, green onions, parsley (opt)
1/2 tsp coarsely ground black pepper

200 ml yoghurt mayo with lemon

Variation: 

Smoked Mackerel Potato Salad 

with Egg & leftover Dill & Mustard Green Beans

Method:

PRODUCTS/PLACES TESTED BY 67GOINGON50 (3)

1.  BELAZU TAHINI:

This Middle Eastern tahini is the 'bees' knees'!

Belazu Tahini is produced by a family of Samaritans on Mount Gerazim close to Nablus, the original home of tahini, close to Jerusalem.

  

67 tested it completely unadorned on wholemeal bread (first time ever) and was impressed.  Lighter and 'cleaner' than peanut butter, smooth, not at all claggy, it tastes and smells fresh and delicious.  

It only comes in 1 kilo jars but tahini isn't just for hummus.  It's an essential component of many popular global dishes from the Middle East, in China, Japan, India and contemporary health food.  

It's lower in sugar and saturated fat than peanut butter but equal in cholesterol.  

It's delicious on bread, with or without honey.  It also appears as a sauce for meat and fish, in salad dressings, on Chinese noodles (!!) or in sweet desserts.  (some recipes below)

If you're a small household, share the purchase price with friends.  It's worth it. 

Belazu Tahini £11/kilo; keeps a year from production date; from   Black Truffle on Englands Lane 

 

Lamb Kebabs with Spicy Tahini Sauce

Spicy Sesame Noodle Salad 

2.  70+% Cocoa Solids Baking Chocolate

   When it comes to baking chocolate, 67 uses a variety of brands.  If feeling frugal, it's Cadbury's Bourneville (though not 70% cocoa, it's good in baking and still produced in the UK); then, Morrisons's Dark Baking Chocolate (before it disappeared from the shelves).  

   Nowadays, it's M&S's 70% Dark Cooking Chocolate (£1.10 for 100gms).  

   Sainsbury's is now offering 76% Belgian Dark Chocolate.  It's not as sweet or creamy as M&S's and it has a slightly bitter undertone; nor is  it such a bargain at £1.50 for 100gms .  But if my local M&S runs out of baking chocolate (as it often does)  Sainsbury's will do fine.

Sainsbury's 76% Belgian Dark Chocolate: £1.50/100g

3.  Bournes Fishmongers and Seafood Bar/Restaurant, Belsize Village  

    Belsize Village is really up-and-coming these days.  

    This new fishmongers/deli/restaurant in Belsize Village was popular with locals, even before Covid-19 shut down its Wine Bar and downstairs restaurant...and before the new popular restaurant extravaganza Belsize Streatery.  

    The fresh fish is as pricy as any other fresh fish outlet but the quality is fantastic and the staff friendly, helpful and and knowledgable.  For the few pennies more, I'm happy to skip the long convoluted trek to my usual source, Whole Foods in Kensington. 

     I've not yet tested the bar/restarant but am looking forward to doing so.   

DISCLAIMER: The author accepts no liability for the consequences of any actions taken on the basis of the information provided.  Any information not sourced to a second party is the copyright of the blogger.

SPICY JAMBALAYA SALADS: Fathers' Day Indulgence, Triple Duty: met, fish or vegetarian; with no dairy o

So not run-of-the-mill: a nippy, zippy gorgeously moist salad of Classic Jambalaya (vegetarian version below)... 

Perfect for Fathers' Day: salad of Classic Jambalaya with rice, seafood and meat, and loads of vegetables  

'I was a bit iffy about cold jambalaya but it was really fantastic.' Taster

Jambalaya, a popular highly seasoned rice dish from the deep south of the United States, is normally a hot dish but...hey, it's summer!  And also, this one from 67goingon50 is designed for a Fathers' Day celebration.  In June.  

It's one of the blog's popular Triple Duty dishes, with a vegan base and a choice of meat, fish or vegetarian/vegan protein.  All three versions can be made from one base.  Or choose one version or two, divide the base accordingly and add preferred protein in the appropriate weight.  

Jambalaya is a true multi-cultural dish, influenced by West African, French, Spanish and Native American cuisine.  

Classic jambalaya includes bell peppers, celery, spices and tomato.  Protein is usually pork/bacon (these days also chicken), smoked sausage and seafood.  But like its Spanish sister, paella, Jambalaya is for all budgets...stick to one protein or avoid them altogether and just add lots of vegetables.  

67's Jambalaya Salad starts the day before it's needed and does take a bit of work.  But it's so worth it! It's perfect for a family gathering; get the best chefs into the kitchen and have a good natter while putting it all together!

Cost: depends on what's in your fridge but say, £10-12 if starting from scratch (Cut costs by using leftovers and taking advantage of M&S 3-for £??? offers on deli pots of artichoke hearts, sunblush tomatoes, olivesf or  prawns, calamari, antipasti - )

Serves: a crowd

Ingredients: 

   1.5 cups raw brown rice

 Jambalaya Sauce  

   1 tb olive oil

   1 large onion, pref sweet

   2 med cloves garlic

   1 large bell pepper

   2 large sticks peeled celery

   3 tb parsley

   3/4 cup fresh corn

   50gm/2oz finely chopped mushrooms 

   large bay leaf

   1 tsp cayenne pepper OR 1.5 tsp chilli flakes (67 tested M&S adobe chilli flakes which added a lovely layer of smoky heat)

   2x400gm28oz tins tomatoes

   90gm/3.7oz smoked* or regular tomato paste (67 tested M&S smoked tomato paste which heightened interest; you may need more paste with other brands)

    Tabasco or other hot sauce (opt) 

   

The following amounts are for the full amount of the base; divide - or not - according to choice

CLASSIC JAMBALAYA SALAD: 

KID-FRIENDLY FISHCAKES: healthy, easy, make-ahead

Ideal for kids to make and eat: simple, tasty, easily digested & healthy

 Fishcakes (half recipe)
'Crispy, very tasty, delightful' Taster

updated June 2022

These fishcakes are a popular family option.  They're and easy and fun for young kids to make and eat; and they end up wonderfully crispy without deep-frying.   

67's were inspired by an award-winning fish restaurant at St Pancras Station (where the blogger made dozens every week) and M&S's deliciously crusty fish & potato offerings.

They're frugal, whether you use tinned tuna as here, or opt for defrosted cooked white fish.  They don't require any non-standard ingredients.  

The secret to making great fishcakes is to never add milk to the potato.  Just season and flavour the potato until it tastes delicious, and only then add the fish. 

Cost: £2.50
Makes: 10 x 60 gm/2.2 oz fishcakes

Ingred:

   400 gm/ 14 oz cooked potatoes (pref baked and scraped from their skins)
   1-2 tbsp ketchup (spicy is good)
   1 tbsp Dijon mustard
   zest of a large lemon or two limes
   salt & pepper
   worcestershire sauce (opt)
   1 x 160g tuna, drained

  flour for dipping
  2 beaten eggs
  6 oz breadcrumbs (fresh homemade, blitzed in a blender, or store-bought) or panko crumbs

  1-2 tbsp olive oil

Method:

CRISPY CRUNCHY FISH GOUGONS & CHIPS, Baked, not fried,

One of Britain's favourite meals - fish & chips - but with vasty reduced fat...

All the crispness and crunch of deep fried - but baked. And skinnier!

Anyone on a low-cholesterol diet, especially in the UK, will likely be hit with an occasional craving for fried food, particularly Fish'n Chips.  
   
It's the crispness and crunchiness of the batter that appeals and the hot, tender almost steamed fish stuffed inside. 

Fish and chips were almost a staple in England in the last century when industrial-scale North Sea fishing meant inexpensive fresh fish could be sent to all corners of the UK.    

The day's catch - hot and battered - was wrapped with a generous portion of   fat chips in newspaper cones and transported carefully and tenderly home, there to be scoffed happily with ketchup and tartare sauce.   

Whether in a sit-down restaurant or from a well-run local chippy, there really is nothing like good ol' Fish and Chips.  

Things have obviously changed.  For one thing fish'n chips is no longer an inexpensive meal.  But is is still very popular, especially on Fridays.  

A visit to your local chippy Friday lunchtime often involves a polite bunfight with the hoards of delivery bikes gathered outside.  And supermarkets now offer respectable cook-at-home breaded fish fillets or pre-packaged fish and chips.  

For the health and budget conscious, 67 developed a wonderfully crunchy, more-ish low-fat offering 

The fish 'n chips are oven-baked, not fried.  And though paler than deep-fried, this skinnier version has a satisfying crispy coating.   

67 cut the fish into 1.5inch/4cm gougons to speed up cooking time but fillets of fish will also do if the cooking time is extended.

They're served with PotatoWedges, Low-fat Dill Yoghurt Sauce and/or Spicy Low-Sugar Ketchup.  A simple salad or crudités of cucumber & carrot sticks will lift the healthy factor.  

If budget allows, fresh fish is obviously best* but defrosted frozen white fish from a reputable supermarket** is perfectly fine and cheaper.  

Cost: min £3.00
Feeds: 2-3 but easily multiplied

Ingredients:
    220gm/7.5oz fresh white fish OR frozen pollock/other white fish, defrosted overnight
   1/2 yoghurt-mayo (if you're in a rush & not worried about fat, plain mayo is ok)
   2 dashes tobasco
   1/2 tbsp Dijon mustard
   4 spring onions, whites only, finely chopped
   1 small garlic clove, grated or minced
   1/8 - 1/4 tsp salt
   1/4 tsp pepper
   10oz/300 gm homemade breadcrumbs (cheaper - blitz stale bread in a blender) OR panko 
   olive oil

Low-fat Dill-Yoghurt Sauce
1-1 each of strained 0-fat plain yoghurt and M&S Mustard Dill Sauce (£1)

Garnish
    fine matchsticks of raw cucumber
    baby tomatoes


Method:

SENSATIONAL SARDINE SALAD, low-cal, easy, budget friendly

Delightful imaginative low-cal combo of sardines, salad and a zippy dressing... 

first posted 2019; updated 5/23

Surprising - in a great way - Sardine Salad a la Downton Abbey
'I thought I didn't like sardines but you could serve this to anyone' Taster

This very tasty salad came from the Downton Abbey cookbook, apparently created in the 1920's when fresher, lighter dishes were the vogue following the rich food of the Edwardian era.

67 has adapted it, replacing or dropping some ingredients. The recipe offers several options but you do need a slightly bitter salad leaf as well as the crunchy; otherwise you risk blandness.  Don't stint on the dressing; it turns the salad into something magnificent.   

The salad is very healthy.  Sardines are one of the most nutritous, tastiest foods and extremely good value.  A 90gm 3oz tin will set you back well under a pound, depending on the variety, and provides:

• 23 gms of protein
• loads of heart-friendly omega-3 fatty acids
• good levels of important-for-health calcium, iron & potassium

Sardines are also...

• low in salt
• near the bottom of the ocean food chain and relatively free of damaging levels of mercury & other sea toxins
• sustainably fished

Nutritionists recommend that sardines be eaten, bones and all, straight from the tin.  But many people - the Blogger included - prefer removing the bones and liver and the top layer of scales for a cleaner, clearer flavour.

Cost: £2-3, depending on choice of leaves & flavouring

Serves: 2 packed lunches/mains; 4 sides

Ingreds:

   

2 heads baby gem lettuce or other crunchy lettuce (probably not iceberg) base removed, separated into individual leaves

plus Either: 90g/3.25oz watercress or rocket (or spinach, kale, radicchio) +1.5tbsp fresh parsley, finely chopped

  OR: pre-packed 100g/3.5oz pkt chive, parsley & sorrel* 

   2 tbsp capers (or olives & lemon zest OR artichoke hearts, OR deli/home-made sun-blush tomatoes OR 1tbsp fresh or 1 tsp dried thyme) 

   90g/3.25 oz drained sardines 

Dressing

   2 cooked egg yolks

   2 tsp Dijon mustard

   1/2 tsp cayenne
   1/2 tsp Sumac (opt)
   generous pinch 67 Savoury spice mix (opt)

   pepper & salt

   3 tbsp olive oil

   2 tbsp fresh lemon or lime juice

Method:

CHILLIN' WITH A VERSATILE ROULADE

Kick back and relax with this gorgeous triple-duty roulade...

Spinach Roulade with Cream Cheese & Taramasalata
(options for sun-blush tomatoes and ham/pastrami)

A spinach roulade which has can chill in the fridge for several hours is perfect for a special occasion or a hot spell.

Whenever this recipe from 67goingon50, appears it prompts eliciting many ooh's and ah's.  It has a pillowy outer topped with creamy beautifully seasoned layers.  

And trust me:  guys - including die-hard carnivores - love this roulade as much as ladies.  

Fresh spinach is recommended but if you haven't the time for the sorting and cleaning required, frozen spinach is fine (though flavour may be slightly compromised, in which case choose well seasoned filling as below)

The taramasalata lifts the roulade out of the ordinary, its saltiness setting off the cream cheese.  If taramasalata is not your thing, replace with a garlicky beetroot hummus and add 1/3 tsp cayenne for a kick.  

OR
  

Spinach Roulade with
sun blush tomato bombs

1. try a single layer of cream cheese pureed with a few tablespoons of sun-blush toms (left) and, if you like, puree with 2 ounces smoked salmon,then stir in another 2 ounces shredded smoked salmon 

2. or scatter the cream cheese with antipasti (sun blush toms, chopped artichoke hearts and/or olives)

3. If you must please carnivores,  finely minced cooked ham or pastrami/spiced beef mixed with mild mustard mayo can replace taramasalata


Planning is required; part of the preparation takes place the day before and the roulade should be made several hours before serving.

Cost: min £8;ish , depending on spinach & additions (6/25)
Serves: 6-10, depending on width of slices

Ingred:

Roulade:
   400gm/14oz fresh spinach, stems & grotty leaves removed (1 generous (250ml) cup after being cooked and squeezed)  or 538gm/10oz/1.5 cup frozen spinach, drained

     10gm plant or dairy butter melted
       1/2 tsp powdered nutmeg, fresh grated if poss
       1/4-1/3 tsp salt and 1/3 tsp pepper, to taste 
       4 tbsp finely chopped chives or 4 tsp dried chives
       1/2 tsp cayenne (opt)

    4 large eggs at room temperature,  separated    

   

Filling: 

   100gm/3.5oz 40% dairy or plant cream cheese 
   zest of a half a lemon
  
   100gm/3.5oz taramasalata (or alternative filling as above)

   couple of tablespoons dairy or plant parmesan (opt)
   
Method:

SALMON NICOISE PLATTER, lower salt & fat, high fibre, wallet-friendly

Beguiling on the plate: a lighter, subtler lower-salt version of Tuna Nicoise but no less tasty ...

                                                                                                                                          updated July 2022; first posted 2016

Summer's Delight: Salmon Nicoise Salad, diet friendly

Salmon Nicoise Salad is is lower in salt than Tuna Nicoise.  It has no olives (unless you want them) or anchovies, but delicious marinated bell peppers, sun-blush tomatoes and artichoke hearts add a sassy piquancy.  Creamy low-fat dressing perfectly complements the dense, moist flakes of salmon.

As well as being healthy, the salad can be wallet-friendly.  67 used frozen wild salmon* but when pockets are deep will splurge on conservation-grade farmed salmon from Norway**.

67 made the marinaded bell peppers from scratch - quite easily (See no. 2 in method) - but M&S now includes them in their 3 for £8 deli offers.   Jarred pepper (not tested by 67) will do but will cost more.  The artichoke hearts and sun-blush  tomatoes were purchased on the 3-fer deal at M&S (usually £3+ each) but making your own roasted tomatoes is easy and inexpensive. 

If serving at a picnic, either pack the ingredients separately and assemble on site, or prepare the platter in advance, wrap well in clingfilm and put the dressing in an airtight container.

Cost:  min £6
Feeds: 2-3 but easily multiplies

Ingred:
   2 salmon fillets
   200 gm/8 oz new, or waxy, potato
   1 bell pepper, red or orange OR half of each colour
   2 hard boiled eggs
   8 raw baby tomatoes or 3 large
   100 gm/4 oz green beans
   2 generous tablespoons artichoke hearts
   2 generous tablespoons sun-blush  tomatoes

Method:

1. Make dressing; set aside
2. Grill whole pepper, turning frequently, until blackened. (The 67 grill took nearly half an hour; the 67 air fryer the same time.)  Place in a deep bowl, cover with cling film.  Leave for half an hour.  When cool, remove skin, stem and seeds.  Cut in 1/4 inch/1/2 cm slices.  Pour over 2-3 tbsp of dressing; cover and set aside
3. Steam or poach salmon for 10-15 minutes; allow to cool, loosely cover with foil; break into large flakes; set aside
4. Bring a large pot of water to the boils; add new potatoes, cook 10-15 mins until a sharp knife meets a little resistance in the middle (the potatoes carry on cooking) for al dente; or until cooked through
5. Have a bowl of cold/iced water ready.  Take tops off green beans; drop into boiling water for 3-5 mins; remove; place in iced water
6. Place eggs in a pan of water; bring to a boil; turn off heat, cover; leave 6-8 minutes.  Run under cold water.   Roll on a flat surface, pressing down lightly until shells crack and peel easily. Cut eggs into vertical quarters.
7. If using artichoke hearts, cut off fronds bits; store-bought sun-blush tomatoes are improved by removing the skins; if using olives, rinse in cold water to remove some of the salt. 
8. Arrange everything nicely on a platter with raw tomatoes; either serve naked with dressing alongside or drizzle a little dressing over the platter.   

  Creamy Dill Vinaigrette  
     4 tbsp good olive oil  
     1 tbsp lemon juice 
     good pinch salt and 1/4 tsp pepper, pref. coarsely ground
     2 rounded tsp finely chopped dill or 1/2 tsp dried (opt)
     1/2 tsp sugar, honey or maple syrup (opt)
     2-3 tablespoons strained 0-fat yoghurt
     1 tbsp mayo

OR

Creamy Lemon Vinaigrette Dressing

3 parts good olive oil

1 part lemon juice

1 generous tablespoon wholegrain mustard

1 small clove garlic, grated

good pinch salt; 1/4 tsp pepper

2-3 tablespoons Greek 0-fat yoghurt
1 tbsp mayo (opt)

Pour all ingredients into a jar with a tight fitting lid and shake until thick and blended. Check seasoning.

Marvellous Croutons

You might think croutons are easy but it's the ratio of oil to bread that turns something ordinary into something memorable!

*Iceland or Waitrose

**Whole Foods, Kensington

Comment:

'I love this salad's freshness and the way the individual flavours combine. Today, in - and in between - Lockdown, it's a treat to add wonderful sourdough croutons and amp up the flavour with a few rinsed olives (to remove some of the salt).' (as below)

Olives and memorable croutons
replace artichoke hearts & sun-blush tomatoes

                                                           More fish on NavBar: Recipes 1/Fish 

Please leave a Comment in the box below 

This recipe  has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.   

FRUITY SMOKED MACKEREL RICE SALAD, Triple Duty, low-fat, high fibre,

A sassy healthy fruity smoked mackerel salad... 
                                                                             updated 3/25; first posted  2016

 Mackerel, Rice & Fruit salad with creamy dressing
'I'm taking this recipe back to Australia with me!'  'Fresh and summery with loads  of interesting flavours' Tasters

If ever there was a salad to typify abundance, this is it.

Smoked Mackerel & Rice in a creamy dressing, studded with nuts and juicy, crunchy fruit, is a refreshing summer offering.  And if you're not into fish, there are vegetarian, vegan and carnivore options below.

Inspired by the great Ina Garten, the Rice Salad is superb - every mouthful a symphony of flavours and textures. 

It's very healthy - full of heart-friendly omega oils, vitamins and minerals.  High in fibre (especially if brown rice is used) and gut-friendly yoghurt, it's excellent for the digestive system. And it is easy to prepare and put together.

The blog is not keen on making salads too far ahead but if stored separately, the ingredients should be good for 2-3 days after it is prepped.  

If transporting the salad, pack ingredients in individual air tight containers and assemble on site.  For maximum taste and pleasure, allow the Salad to come to room temperature. 

?Despite higher prices and the cost of living crisis, Smoked mackerel is still - just -the least expensive of smoked fishes (though the  budget conscious should beware of less expensive salltier brands). 

Individual smoked mackerel, fat and golden and crispy skinned, are available at good fishmongers - at a price - and are ideal.  Otherwise the esoterically flavoured selection at M&S and (good value) Waitrose Essentials are fine.  

Cost:  from £6.50'ish (4/25), depending on mackerel
Makes: 2-3 generous portions 

Ingred:
   240gm/8 oz cooked rice, (brown pref) (1/2 cup uncooked)
   zest of 2 med oranges
   segments of 1.5 oranges
   generous handful seedless grapes, halved
   2 tablespoons finely chopped fresh chives (3/4 tsp dried)

        (OR the whites of spring onions or red onion)

   3-4 tablespoons finely diced fennel or celery

   3 tbsp thick Greek 0-fat yoghurt
   1 tbsp mayonnaise (opt)
   juice of 1/2 orange
   1 tbsp olive oil
   1 tbsp white wine vinegar
    pepper & salt

    150 gm/5.5 oz smoked mackerel, skin & bone free, in large flakes 
    a generous handful almonds or other lightly toasted nuts

    lettuce

Method:

1. Mix rice, orange zest, chives, fennel or celery, orange segments & grapes until evenly distributed
2. Whisk yoghurt, mayo, olive oil, vinegar, orange & salt and pepper; add enough to rice to moisten, not overwhelm 
3. Lightly toss till well mixed 
4. Add mackerel & nuts; stir carefully, keeping fish intact 
5. Serve on lettuce with good bread

Comments:
'That salad was great, fresh and summery!  The fruit and fish combo reminded me of Australia.' 20 fund-raiser

'I hesitated at first because of the fruit but mackerel is my favourite fish so I tried it.  It was really, really, really good!' Priest's assistant
' This was amazing; just stunning mouthfuls with loads of interesting flavours .  It was so summery and fresh; delightful.' Retired writer

Tips:

• Vegetarians and Vegans can replace mackerel with hard boiled eggs and vegan bacon bits, smoked tofu or ROASTED SPICED CHICKPEAS:   You will need a salty element for balance.
• Carnivores can replace mackerel with cold chicken
• Liked this? You'll also like Smoked Mackerel, Egg & Potato Salad

                           

           Please leave a Comment in the box below

          

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.  

TUNA & WHITE BEAN SALAD, budget friendly, low-fat, almost instant

Packed with protein and fibre, it's delicious, quick, easy & satisfying

first posted 2016; updated 6/25

Tuna Salad, Italian Style 
'Fabulous low-cost lunch for 4!' 'Wouldn't have believed how quick & easy it is'Tasters

Everyone has a favourite recipe for tuna salad; this one grew out of need.  

A product had to be tested, guests were starving and wanted something substantial quickly.  

The result - Tuna & White White Bean Platter - was rather pleasing.  It offered good strong flavours, a wonderful mix of textures, carbs that are good for you and a bold, creamy dressing.

It's another versatile dish.  If there's time, add fresh green beans or tenderstem broccoli dropped into boiling water for 3 mins and blanched in cold water.  Sliced hard boiled eggs will add colour.  Those with a penchant for heat can add finely diced fresh chilli or chilli flakes.  

The antipasti mix of artichokes, olives and vine tomatoes came from M&S, reduced from £3 per 180 gms to just over £2 as part of a 3 for 2 offer. 

Cost: £5.50'ish (6/25)
Serves: 4

Ingred:
   1 tin tuna drained 
   1-2 x 400gm white beans, drained and rinsed, OR 600gm/21oz cooked, reconstituted dried beans
    all the artichokes & sun-blush tomatoes and half the olives in a container of M&S antipasti selection, or a small handful of each from other sources (If the budget is tight, add the olives, a generous handful of finely sliced peeled celery and/or blanched frozen peas and/or corn) 
    1/2 small red onion, in small dice   
    a generous handful radishes, topped, tailed, halved & thinly sliced 
   a fresh chilli, seeds & membrane removed, finely diced OR a couple of pinches of chilli flakes (opt)
    Pepper & salt
    salad leaves or fresh spinach

   1 recipe Creamy Balsamic Vinaigrette (scroll down) 

Method:

1. Wash salad leaves and pat dry with paper towels
2. Prepare vinaigrette; set aside
3. Place rinsed & drained beans in a large bowl; add onions, artichoke hearts & sun-blush tomatoes if using, olives, any other veg &  chilli
4. Stir in enough dressing to moisten but not overwhelm 
5. Fork tuna into mixed-size chunks; stir into bean-veg mix; taste; add more dressing if necessary, pepper & a little salt
6. Spread salad leaves on a plate and pile on the tuna salad 
7. Serve with a crusty French stick or, for the yeast-phobic, square rice cakes, or Matzo crackers

Creamy Balsamic Vinaigrette

    6-8 tbsp olive oil

     2 tbsp balsamic vinegar
     1 grated clove garlic
     good pinch salt and 1/4 tsp pepper, pref. coarsely ground
     2 rounded tsp wholegrain mustard
     1/2 tsp sugar, honey or maple syrup (opt)
     2-3 tablespoons thick Greek 0-fat yoghurt
Pour all ingredients into a jar with a tight fitting lid; shake until thick & blended. Check seasoning.

Comment:
'This is so delicious for something put together so easily.' 'Hard to believe something so fabulous was so quick & easy.' Local Conservative Office

                                                  More tuna on Navigation Bar: Recipes I/Fish 

Please leave a Comment in the box below 

    

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.   

SUPER SEAFOOD OMELETTE a la Chinois, swift & easy, vegetarian option

Ever-so-easy Classical Oriental omelette with seafood, vegetables and gravy ...

Chinese Omelette with Shellfish, Vegetables & Gravy
'lovely, very appetising mix of textures and flavours'

Egg Foo Yung - Prawn & Vegetable Omelette bathed in gravy - used to be a constant on dining tables in Chinese restaurants but has been overtaken by equally popular contemporary dishes.

67 loves it though, not just because it's an inexpensive way to use shellfish, but also because it's low-fat and high protein.  It's also super quick to prepare and  it's perfect for mid-week meals. 

The texture is a cross between a dry-ish western omelette and the almost runny  fine curds of scrambled eggs.  The juxtaposition of chewy shellfish, crisp vegetables, mounds of tender egg and gravy will be a winner in any household.   

Don't be alarmed by the amount of oil; much of it is left behind once the eggs are cooked

Cost:  min £2.50
Serves: 2, more if part of selection of Chinese dishes

Ingreds:

100-50gm/3.5-5oz shellfish (prawns, mussels, calamari or both) -  fresh OR frozen*, rinsed and drained (Vegetarian option: chunks of stir fried firm tofu, either plain or spiced)

4 large eggs, well beaten
1/4 cup peeled, thinly sliced celery
1/4 cup frozen peas
1/4 cup chives or spring onions, finely chopped

salt to taste

1 tbsp peanut oil
3 tbsp peanut oil

Optional: Gravy, home-made or supermarket meat gravy or Vegetarian

Method:

TRIPLE DUTY PAELLA: for households with conflicting food demands

Triple-Duty Paella for Vegans/Vegetarians, Pescatorians & Carnivores 

CLASSIC PAELLA: meat and fish 
This dish also transforms easily into a vegetarian/vegan option

original 8/4/15 

Looking for a knock-out dish that will satisfy vegans, carniovores AND pescatarians?  Without lumbering chef with multiple dishes?

Spanish Paella, a terrific tasty one-dish meal, solves all the problems associated with serving a household with conflicting food demands.  And it's lower-fat, too. 

The recipe was specifically developed by 67goingon50 to feed either meat and fish lovers or vegetarians/vegans.  Or all at the same time!                 

The dish is not complicated. The vegetarian base is easily prepared.  Divide as needed; and add tofu, nuts and/or pulses OR chicken, pork or lamb OR shellfish and white fish.    

Depending on how many are being fed, one recipe can be enough for both carnivores and vegetarians.  If there is a problem, it is that meat-lovers often want to eat both versions!  If you're serving a large crowd, doubling the recipe is recommended.

If the dish is for a normal family, there'll be plenty of leftovers for freezing or for packing up in lunchboxes.  

The recipe is lower in fat than normal. Use brown rice instead of white and it's a high-protein, rich-in-fibre winner in the health stakes!

The dish can be budget friendly; in Spain some paellas have tiny amounts of meat and even smaller amounts of fish. See Tips, below.

The key ingredient, saffron, IS expensive (in fact one of the most expensive foods in the world) but nothing else has its delicate smokiness.  A little goes a long way and keeps well -- a £4 container will be enough for this recipe and more.  A less expensive option is turmeric, but only in small quantities to colour the rice without overpowering it.  

To accompany -- Authentic Spanish Sangria. 

Serves: 6-8 
Cost: around £7-8, less if shopping frugally.  

Ingred:

Base:1 1/2 cups rice - pref brown, not quick cook - well rinsed (see tips) 

2 peppers of different colours
1 onion diced
1 clove grated garlic 

3 cups/600 ml litre good stock (granules ok) incl 1 glass white wine or white grape juice  
1 tablespoon saffron

a small mug fresh/frozen peas 
1 large tomato, de-seeded and in medium dice

lemon wedges for garnish

Classic Paella 
(for base recipe; adjust quantities as necessary) 
     1 chicken in 16 pieces (neck and back removed for stock) or 8-12 small chicken thighs or 12-14 wings divided in two 
    12 cm chorizo or spicy lamb sausage (opt)
    prawns or mussels or white fish (a generous mugful is about right) (opt)

Seafood Paella (quantities for base recipe; adjust as necessary) 
    double the amount and variety of seafood

Vegetarian Paella (quantities for base recipe; adjust as necessary) 
     1 tin drained, rinsed chickpeas or 1 large mug reconstituted dry chickpeas 
     100 gm M&S artichoke, olive and sun blush antipasti OR 3 oz/85gm artichoke hearts OR
     113-175gm/4-6oz smoked or spiced tofu, organic if budget allows, in bite-size pieces

     1/3 avocado (opt)

Method: