STEAMED SEABASS CHINESE STYLE, Financial Indulgence with frugal option

Seabass - 'superstar of the seas' - is perfect for a fishy Christmas dinner...                                

Wild Sea Bass, steamed in Black Bean Sauce with vegetables
'...an absolutely gorgeous piece of fish, moist & flavourful!' retired journalist

For most people, the delights of wild seabass need no recounting.  It's firmer than cod or haddock, has wonderful flavour, stays moist and is easy to cook.   

Popular in up-market restaurants, it is rare enough to remain a treat.

As far as 67goingon50 is concerned, there is only one way to cook seabass -- steamed with lots of delicately gutsy Chinese flavours.  (And that is not a contradiction.)

This recipe is classically Oriental; cooking in a steamer preserves and enhances the fish's delicate texture.  It also makes it a one-dish meal; quick cooking veg can be added a few minutes before the end of the steaming time.    

Other methods for cooking bass are roasting, grilling or barbecuing with lemon, onion, garlic and a white wine marinade.  

Whatever method is used, overcooking is not advised: fish will continue to cook off the heat.    

Cost: about £10 for cleaned, filleted half kilo wild sea bass; optherwise depends on the fish
Feeds: 2 greedy people, 3 normal ones

Ingred:
   sea bass fillet, about 1 pound/500gm, in portions 
   2 tbsp juice from black bean sauce mixed with with 1 tbsp throughly mashed black beans 
   2-3 tbsp dry sherry/white wine/grape juice
   1/2-1 tbsp 25% lower-salt soy sauce (Amoy or Pearl River Bridge)
   1 tsp grated ginger
   2 tsp grated garlic
   4-5 slices of ginger
   4-5 slices garlic
   spring onions

  1 tbsp groundnut or other veg oil (not olive)  (opt)

  vegetables for steaming, pref. bak choy (in most supermarkets)

Method:
                  
1.  Pat fish dry.
2.  Mix black beans & juice, sherry, soy sauce, ginger & garlic; roll the fish in it  
3.  Steaming.  Line steamer with foil. Arrange fillets, leaving room for steamed veg. Layer the ginger and garlic slices on top of the fillets and pour the black bean-sherry mix on top.

Wok cover & (behind) steamer & cover

Cover with steamer lid or wok cover
4.  If using wok cover, steam about 7 mins; if using steamer cover, steam 9-10 mins
5.  5 mins before end of steaming time, add veg
6.  When cooking time is up, remove pan from heat
7.  Oven-baked: Wrap the fish in two layers of tinfoil or place in a covered baking tray.  Bake in a moderate oven for 8-10 minutes or until the fish is readily flaked.   
5. When fish is cooked, heat groundnut oil in a saucepan until smoking hot; pour over the fish.  
6.  Remove fish with a fish slice; pour liquids left behind into a sauce boat;  keep warm
7.  Garnish with thinly sliced or shredded spring onions.
8.  Serve with rice & steamed veg, sauce on the side 

Tips:  

• those with blood-pressure issues should avoid the sauce or temper it with stock to reduce saltiness; there will be plenty of flavour from the ginger & garlic and the marinade 
• The mix of vegetables used in the photo is a mix of asparagus, tenderstem broccoli and green beans*
• If wild sea bass is beyond the budget, the cooking technique does wonders to any firm fleshed white fish, including defrosted coley

More fish dishes on  Nav Bar/RecipesI: fish

                           

                                                                           *M&S, £2 for 2+ generous portions.  

                           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 SALAD ITALIAN STYLE, almost-instant, healthy, low cal

Packed with protein and crunchy raw ingredients, it's delicious, quick, easy & satisfying!

Tuna Salad, Italian Style 
'Fabulous low-cost lunch for 4!' Taster

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 food. Now! 

They also demanded something substantial. 

This result was rather pleasing: 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: £4
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:

QUICK & EASY TOMATO & MEATBALL PASTA SAUCE, Veggie & Vegan option

Quick & Easy Food from scratch: Tomato & Meatball sauce (and a pasta meal) in 20 minutes 

Quick & Easy Tomato & Meatball Sauce
(this one with a dieter's amount of spelt pasta, low-fat beef & green beans)

This is an extremely easy and versatile sauce which can be used for meat-eaters, vegetarians and vegans - a tasty, warming & satisfying substitute for processed sauces.

The meatballs can be made with turkey, beef, pork, quorn - whatever you like. Frozen peas can be replaced with easy-cook veg like brocolli spears, green beans and mange toute.

Vegetarians can cook the sauce without meat, adding goats or other cheese later; vegans can top up with pulses, spiced tofu (Clearspring) or Tivali or similar veggie frankfurters.

It's cheerful, not expensive, and - for busy cooks - a walkover.

Cost: £2
Serves: up to 4; freeze leftover sauce 

Ingred:
    
    2 tbsp good olive oil
    1 onion
    1 clove garlic
    1 tsp dried basil
    a pinch of chilli flakes (opt)
    400 gm chopped tomatoes (tinned are ok)  
    1/2-1 tbsp low or no-salt tomato paste
    1/2-1 tsp sugar (to offset acidity of tomatoes; test by taste)
    salt & pepper
    
    100-150 gm mince (poultry, beef, quorn)
    2/3 mug frozen peas or easy cook veg

    3 oz/85 gms dried pasta per person
    fresh parsley

    Parmesan (opt)

    Vegetarians: goats or other cheese
    Vegans: pulses; spiced tofu or veggie frankfurthers

Method:

1. Set a large deep frying pan on to medium heat
2. Meanwhile, fill a good sized pot with lightly salted water & bring to the boil; 
3. Chop onion in half: peel; quarter and chop in small dice; mince or grate garlic OR pulse both in blender until in shards
4. When frying pan is hot, add olive oil, then onion & garlic. Sautee over med heat till soft but not brown (3-5 mins) 
5. Add tomatoes, rinsing out tin with a little water & adding to the pan with tomato paste, sugar, herbs & chilli, if using 
6. Let it bubble gently over med high heat; don't let it catch
7. When water boils, add pasta; cook according to packet 
8. Use a teaspoon to break off small meatball sized chunks of mince
9. 3-4 mins before pasta is done, add meatballs and veg to the pasta & water; remove scum from fat in meat which will float to the top
10. Taste tomato sauce & season with pepper & salt; blitz with blender (stick or bowl) until smooth; return to pan
11. Drain pasta, meat & peas; add to sauce; stir, coating everything evenly; add a bit of pasta water if needed
12. Serve garnished with parmesan (opt) and chopped fresh parsley, if using 

Tips

• The sauce freezes well
• It repays long slow cooking; if you have time on the weekend, cook on low heat for up 30-40 minutes before blending
• Add sunblush tomatoes or artichoke hearts (or all three) to veggie protein for added flavour 

Please make 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.   

HOW TO...(Part 2) WEAN YOURSELF OFF PROCESSED FOODS

A FEW MORE TIPS ON WEANING YOURSELF OFF PROCESSED FOODS

(Some of this information was incorporated into the first How to...late last week)

• Rethink the way you eat (1).  Many people skip breakfast, have a light lunch and are ravenous by evening.  Really, it

  

  Breakfast Smoothie 

   should be the other way around - good breakfast, solid lunch, light supper.  Yes, it's hell getting out of the house in the morning but a fruit & cereal smoothie takes minutes to prepare and less to consume (for kids, water down and restrict amount to small glasses).  
• Rethink the way you eat (2) Serving a soup or salad as a first course means there is less pressure to have a substantial main course on the table the minute people walk through the door.  And there could be more leftover protein which can be dressed up as another meal, saving both time and money
• Rethink the way you eat (3): If you're not having a first course, have fruit for dessert (See Fruit-Based Desserts in Recipes Page).
• Pre-prepare (1): When you're making one dish, get ready for the next one.  A popular family dish may contain lots of spices (eg Chilli con Turkey).  Make up sealable, airtight sandwich bags of pre-measured spices which will save time when you're making the dish next time.  The bags should be well labelled and indicate when it was prepared.    
• Pre-prepare (2): This also works with baking.  Measure dry cake/cookie ingredients apart from leavening agents (baking powder or soda), mix and seal them in air tight bags for the next baking session.  Do the same with the sugar required for the recipe.  Label accordingly
• Have lots of fresh fruit and bottles of cool water (tap or bottled) available 

Some suggestions:

Hunger-assuaging first courses:

• half a grapefruit; most are sweet enough to be eaten on their own, without sugar
• stock/broth 
• stock/broth + peas + egg Egg-Flower Pea Soup

Hunger-assuaging but low-cal, low-added-sugar desserts:

• Orange & berry plate
• Defrosted (or Tinned in Juice not Syrup) Hot Pineapple Pudding
• Hot compote of strawberries, peaches & blueberries
• World's Speediest Trifle 

Dinner's ready as you walk through the door (via Slow-Cooker):

Chicken Wings, Peppers & Orange 

Beef Brisket

Chicken Wings, Peppers & Orange

Lamb Shoulder & Tomatoes

Lamb & Red Wine Stew

Lamb Mongolian Style

Don't forget: Almost Instant Meals & Easy-Peasy Dishes (on Recipes Page)

Whole Meal Soup: Chunky Lentil with Spinach 

Stir-fries

Steamed Fish

Thick, whole meal Soups

Whole Meal Salads

And the extremely quick & savoury:

Bacon Rice Supper, frugal

Cheats Spanish Tortilla

Unfried Rice (to go with leftover or supermarket cooked chicken)

Soup and Sandwiches are a good combination

Prepare the night before:

Low-Sugar Breakfast rolls

Breads (Recipes Page - scroll down to bottom)

Tuscan Chicken

Tips:
If you liked this you will also like Processed Foods Are Not Equally Harmful


Note: These are just a few of 67's quick & easy recipes, often designed for good health, graceful ageing and budget awareness.  They include low-fat, low-salt, low-sugar dishes. Some are Frugal, some Almost Instant. The best category to look for to replace processed foods is to go to the Recipes Page (on Navigation Bar) Easy-Peasy section

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.