Not-Thai Fish Curry.

Well, as I was saying yesterday, I like to buy from clearance websites. So I went a little crazy a few weeks ago and bought a 10kg restaurant-sized tub of Sharwoods curry paste (for only £1.50). Just a little crazy. And, to test it out, I made a Not-Thai Fish Curry. It was a bit hot for Jon, but I’m working on that next time.

This is a lie. It is not the fish curry. Same ingredients in the base, but not curried. I can't find my fish curry pictures. :(

This is a lie. It is not the fish curry. Same ingredients in the base, but not curried. I can’t find my fish curry pictures. 😦

Ingredients:

  • 2 basa or pollock fillets
  • 3 small (15-20cm) squid
  • 100g mussels
  • 100g fish pie mix or smoked fish or salmon
  • 400ml coconut milk
  • 400g mixed vegetables (pick plain ones, like broccoli, peas, spinach or aubergine)
  • 4tbsp curry paste or powder
  • 2tbsp soy sauce
  • pepper if needed

Utensils:

  • measuring utensils
  • chopping board and knife
  • large pot

Recipe:

  1. Chop the fillets, squid and vegetables.
  2. Mix all the fish and vegetables together in the pot.
  3. Stir in the seasonings and leave to rest a little.
  4. Add coconut milk and water. Bring the pot to a boil.
  5. Simmer for 30min.
  6. Serve with rice or beans.

As I said, Jon liked it but found it juuust too spicy, so I will work on that next time. Always learn the heat of every premixed sauce or paste you use, and adjust accordingly!

TTFN and Happy Eating!

10 Things That Are Aging Us.

There is no denying that in the West we are in increasingly poor health. And whilst we often focus on weight issues, thyroid problems and diabetes, we are also acutely aware that some thirty year olds look like fifty year olds and some forty year olds have the skin, spines or bladder of an eighty year old. And when Granma is more sprightly than Mummy, we’ve got to ask why, as well as how we can avoid it.

Because respecting the aging process is one thing, but premature aging is another.

1: Chronic stress.

This is arguably the greatest source of premature aging. Chronic stress is when we are not briefly highly stressed (such as if we are almost hit by a car) or a tiny bit stressed for a couple of days (such as if a child is ill). Chronic stress is when we are moderately stressed most of the time. And, as you can see in the faces of people with Anxiety Disorder(s), it doesn’t do you much good. When you’re stressed you develop deep, anxious expression marks, paler skin, wider pores and a general drained look to your face.

This is because when you’re stressed your body is pumped full of cortisol and adrenaline, which force the glucose and, subsequently, the moisture out of as many bodily tissues as they can, trying to give you an energy boost to help you escape the source of stress.

Except we are in a state of continual, moderately high stress, both mental and physical. And we can’t really avoid most of it. Anxiety over relationships, harsh work deadlines, unpleasant working environments, caffeine, alcohol and drug abuse, all these things cause your body to become stressed. And we rarely truly get away from them.

2: Too much sugar.

Now, I will never take back that there is no such thing as a bad food. But all foods, nutrients and micronutrients have a limit that, when exceeded, causes problems. And sugar is one of them. People who consume too much sugar often experience a tightening of the skin, caused by water retention, which eventually leads to either oily or dry skin. It also greatly overworks the liver, pancreas, kidneys, thyroid and many other glands and organs to a lesser extent.

This is because a very high blood sugar content is actually poisonous to your body. But if we didn’t absorb all the sugar we ate, we would hardly have a few teaspoons in our systems at any given point. Therefore, our body absorbs all the sugar, burns what it needs and uses insulin, produced by cells in the pancreas, to store the excess. The first storage location is the liver, being the only organ that can process fructose and one of the most efficient places for accumulating fat quickly. If your blood sugar stays too high your pancreas can’t produce enough insulin for it any more and sends what amounts to a distress signal to the rest of the body, which encourages it to treat sugar as a waste product and dispose of it in the kidneys. If there’s still too much sugar after that, you enter hyperglycemia and die.

This process is perfectly natural, but when you push your entire system to its limits like that, day in, day out, eventually the organs have trouble fulfilling their other functions, such as producing digestive enzymes, hormones, regulating blood pressure and filtering byproducts out of the blood. And when you eat as much sugar as we do in the West, our organs and glands are continually overworked, to a point where their other functions are inhibited, which accelerates aging.

3: No loadbearing.

This is a big one just for how badly the younger generations are getting hit by it. Loadbearing activity basically means any activity where your body is compressed by weight. It ranges from standing up (the weight of your body) to weightlifting (the weight of the metal) and in all its forms it’s observed in tribal societies worldwide. This sort of activity actively compresses the bones and is known to help prevent osteoporosis.

The reasons for this are still a little vague and guess-work-ish, but the two current theories are that it encourages remineralization of the bones and discourages demineralization. Mineralization is where minerals, such as calcium, carbon and phosphor, are added into something, such as your bones. Your bones are continually losing and gaining minerals, just like your muscles are continually losing and gaining protein. Loadbearing helps prevent osteoporosis firstly because your body prioritizes what you need. Just as lifting weights tells your body it needs more muscle fibres, loadbearing tells your body it needs denser bones. Loadbearing prevents osteoporosis secondly because something denser is harder to break down. When your bones are dense with minerals and compact in the right places, chances of your body being able to strip the bone right down in the case of an emergency (such as a pregnancy mineral deficiency) are far lower.

What was the last time you picked up something heavy? What was the last time you carried something heavy? Until very recently, even in urban areas people would carry heavy shopping bags, children, move furniture and heavy machinery with relative ease. In wilder societies people carry children, baskets of food, entire tents and whole animals all the time. To boot, they spend more time on their feet with some sort of weight in their hands, on their backs or above their heads.

4: Too few micronutrients.

Another problem with our diet is that we’re massively undereating micronutrients. That’s vitamins, minerals, antioxidants and other trace elements. The effect of this is most obvious when the people who, based on dietary guidelines, overeat these nutrients are the people who age the slowest and look the healthiest. Technically, we all need to eat more zinc, selenium, magnesium, manganese, phosphor, calcium, Vitamin D, Vitamin C, creatine, Omega 3, etc than we are even recommended. The recommended daily amount should actually be seen as the minimum level for many micronutrients.

But we aren’t even getting that. A good test measure is to look at how many bitter and sour foods you eat. You see, many of the most essential, most underconsumed micronutrients taste awfully bitter or sour. And many of the less bitter and sour foods have been specifically bred to taste like that. Which is why lemons and kumquats have higher vitamin C than tangerines. Or dandelions and spinach have more micronutrients than iceberg lettuce.

To boot, how many people even eat tangerines or iceberg lettuce daily? How much of your diet do they represent? In reality, we should on a daily basis consume various greens, some fruit (sweet or non-sweet) and some root vegetables and on a weekly basis consume various types of offal, seafood, nuts and seeds.

5: Too little sleep.

Not sleeping enough ages and degrades your brain. Or at least that’s the effect. Your short term memory becomes hazy, your long term memory has the odd gap, your focus is poor and your interpersonal skills become worn.

This happens because most brain repair happens in your sleep. Your brain is continually breaking and regrowing neural connections. These connections form pathways, which is how information is pieced together to form memories, concepts and learned behavioural patterns. When these pathways break down, your brain regrows them as needed, which is how an unused language becomes “rusty” and a new skill is formed. All the information is there, after all, our brain’s capacity for storage is theoretically limitless, it’s just we need to connect the right bits of information together.

When you don’t sleep enough, or deeply enough, these pathways don’t grow or grow back as quickly. Therefore, you commit less to memory, learn more slowly and start forgetting things that you had already memorized. This is made worse when stress is added to the mix, as memory loss creates stressful situations, poor sleep creates physical stress and being stressed makes sleep harder and lighter, creating a loop. Your body, when stressed, needs far more hours of sleep because the sleep is so light, but due to missing deadlines, forgotten work and stressful interpersonal relationships we want to stay up later and mend what stress broke.

In the West we often don’t go to bed until our brains are about to give out, force ourselves to get up with annoying sounds and caffeine (stressors) and overwork ourselves over the day, only to use stimulating and stressing foods and imagery to keep ourselves up all night to “unwind”.

6: Overeating.

Just as too much of one specific food can make you unwell and too much sugar can age you noticeably, too much food in general, or too many calories, also has an aging effect. We’re all familiar with the effects of overeating when you don’t lose the weight, but regular overeats matched with regular starve or fast days can be just as bad. People who regularly overeat are suffering the burdens of excess sugar, but also the burden of excess fat, protein and waste products.

This means their organs are being overworked, needing to produce more enzymes and hormones, their stomach is stretched, their kidneys are filtering slowly. This can eventually result in a state of being continually slightly run down. The same way if you have a massive holiday binge you start feeling groggy and look fatigued and sick the next day, repeatedly overeating starts to cause lethargy and eventually creates a slightly ashy colour under your skin, some skin sag and oiliness to the cheeks and nose. This is because your organs are not getting a rest, your body is having a hard time getting rid of all byproducts through the kidneys so it starts getting rid of them through other means and a lot of your energy is being invested into digestion.

Per capita, Americans eat around 3700kcal/day, England and the rest of the world are not far behind. We are pushing our bodies to their limit daily.

7: Sitting still.

This ties into loadbearing, but is also important for muscle density and health. Think of the legs of someone who has never walked since childhood. The muscles are all thin and, even when the person is a healthy weight, their legs look like they’re all bones with a little skin and fat on top. This is because muscles you don’t use aren’t maintained. Your body digests them. This is in part when you need more protein or calories and aren’t eating enough, but in part it happens daily to muscle you aren’t using. Muscle is very calorifically expensive and, as far as your body is concerned, why regrow muscle when you aren’t using it?

Nowhere in the world do humans sit still, day in, day out, except in the West. The actual shape and support of our furniture aside, we have to agree it’s pretty comfortable. We can sit in one position for hours and only feel any harm when we stand up and notice a cramp. But this isn’t natural. Even though humans worldwide are naturally lazy, humans outside the West are very different to humans inside it. They sit less often, and get up frequently. When they sit they are not as comfortable as we are, so they move about, fidget, stand up, lie down, squat or stretch. All these minor movements, complete with bursts of intense activity and occasional long treks, lead to better muscle tone. This muscle tone stretches loose skin and shapes fatty tissue, giving men and women alike a more youthful, healthy appearance.

But here in the West it isn’t uncommon to get out of bed, walk downstairs, sit down for breakfast, walk to the car, drive to work, walk to our desk, sit down all day except to pick up our lunch, come home and sit down on the sofa with dinner, only getting up to go to bed. We probably spend well over 95% of our time (around 23 hours) sat down or lying down, without much fidgeting and rarely getting up. As such, our muscles are weak, small and undefined, giving our bodies the shapelessness of muscle wastage usually only seen in the very ill and very elderly.

8: Too little fluid.

Water is a pretty important part of our bodies. And whilst water retention caused by excess sugar can pump your body up, giving it a pudgy, wobbly appearance, plenty of water flushing through the system is actually good for you. For starters it helps the kidneys flush out dangerous byproducts and can help stop them from overworking. Secondarily, some water under your skin will fill out stretch marks, expression marks and wrinkles and encouraging clearer, lighter sweat helps avoid congested pores, leading to fewer spots or blackheads.

But we don’t drink much fluid that isn’t laden with sugar or other substances that slow its digestion and cancel our its beneficial properties. We also eat very little raw food, one of the healthiest sources of fluid besides water, sometimes healthier. Raw fruits and vegetables and even raw meat are heavy with water which is often lost when we cook things. And the main method of cooking foods to retain moisture (stewing) has become increasingly unpopular, with our main choices, instead, being frying, baking or boiling, all of which, unless you drink the water from boiling, extract and boil off the fluids in your food.

9: Low volume heart and lungs.

Another side effect of our inactive lifestyles is that our heart and lungs are not used very much and not pushed to the max more than a couple of times a year. This is good in one sense: just like our other organs, our heart and lungs can be overworked by being pushed to the max daily and are better off resting and doing low level activity most of the time. But, just as with our muscles and bones, when we use them too little, they start to atrophy. This means that your heart, like any muscle, starts losing muscle fibres and becomes weak, which is the reason for sudden death in underweight people; and your lungs don’t stretch and properly fill up, leading to shallow breathing, which is what causes hyperventilating people to sometimes faint.

When your heart is built properly, it can take and move a healthy volume of blood with every pump and won’t start to degrade until old age. When you fill your lungs enough with every breath, they take in plenty of oxygen and stay healthy and won’t suffer weakness until old age. However when we underuse them both, we end up with degraded heart and lungs similar to what we see in much older people.

And we don’t really exercise our hearts and lungs. A marathon a day would be excessive for them, but some form of moderate activity for a couple of hours once a day, such as brisk walking, some bodyweight activities or some gardening, plus intense activity once or twice a week, such as 30-60min jogging, weightlifting or climbing, will help your heart and lungs fill their natural capacity. Our problems are further compounded by our bad posture and stillness. When you don’t move as much blood can pool at the lowest points of your body, causing chilblains, inflammation, cramps and varicose veins and your heartrate takes a while to pick up when you stand, causing dizziness, nausea and even panic attacks. When you sit crouched over you are cramping your organs, particularly your lungs, leading to poor breathing that is hard to correct without retraining yourself.

10: Too little fish.

This one may seem a little odd to some of you, but pescetarians live the longest, are the least prone to obesity and disease and are the healthiest in their old age of any group of people based on diet. The Okinawans, the Icelandic, the Sardinians and the Ikarians all live longer than the rest of the world, the Okinawans being notable for the old age of their women and the Icelandic for the oldest men in the world. They are all fitter and healthier, with lower rates of mental illness, heart disease, stroke and the general ailments of old age than anywhere else in the world.

Fish provides various forms of natural salts and minerals, a healthy balance of Omegas 3, 6 and 9, as well as some of the micronutrients that, as mentioned, we don’t eat enough of, like zinc, magnesium and selenium. It’s not surprising, therefore, that adding fish into your diet, swapping meat for fish or swapping dairy for fish makes you look younger and live longer than otherwise. Of course, you could seek out all these elements as supplements, but the benefits of whole fish and other seafood are undeniable.

However, again, we don’t really eat fish. And the main fish we eat are the lean, flavourless kinds that have been overcooked or fried in vegetable oil, if not deep fried. Seeing as Omega oils are a type of fat and micronutrients often have a strong taste, it’s not really surprising that what little fish we eat provides us no benefit whatsoever.

And those are the ten reasons that, as a population, we are aging prematurely. Between our low levels of activity, bland, highly calorific, highly artificial diets, stressed out bodies and low fluid intake, it isn’t really all that shocking that we’re starting to look and feel older at a much younger age. And that’s before you look at heavy drinkers and smokers, who age even more rapidly than their more moderate or abstinent peers.

What are your bad habits? Based on this, what can you do to age as nature intended? What are your tricks for avoiding these ten bad Western habits? Feel free to share in the comments!

TTFN and Happy… Fishing?

WWW. Paella de Marisco and Apple Muffins.

Something Spanish and something from the recent Sainsbury’s “Live Well For Less” mag.

Recipe 1: Paella de Marisco.

20140730_125603

For a paella and a fish dish, this is cheap and fairly simple.

Ingredients:

Serves four.

-600g rice

-400-500g fish

-fish stock (if using canned fish you can make a simple stock from the brine)

-1 onion

-1 red pepper

-400g chopped tomatoes

-2tsp pepper

-2tsp salt

-2tsp paprika

-3 leaves sage

-1tsp coriander

-4tbsp olive oil

Utensils:

-chopping board and knife

-pot

-large frying pan or wok

Recipe:

1: Mix the fish stock with some water. Add the herbs and the rice and put on to boil.

2: Very finely dice the pepper and onion. Fry in the oil until softened.

3: Add the tomato to the pepper and onion and reduce.

4: Cut the fish into fork-sized chunks.

5: Season the tomato mix with paprika and add the fish.

6: Add the rice and stock. Salt and pepper. Reduce.

Recipe 2: Apple Muffins.

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Ingredients:

-2 large apples

-250-300g flour

-200g butter

-2 eggs

-4tbsp palm sugar or 3tbsp brown sugar and 1tbsp molasses or 4tbsp maple syrup

-2tsp cinnamon

Utensils:

-chopping board and knife

-mixing bowl and spoon

-greased or nonstick muffin tray with space for 12 regular or 6 large muffins

-paper cupcake cups (optional)

Recipe:

1: Core and very finely dice the apples.

2: Mix the flour and cinnamon in a bowl.

3: Add the butter and eggs and mix until crumbly.

4: Add the sweetener of choice.

5: Add water to make up the consistency.

6: Pour into the tray.

7: Bake at 160C for 20min or until golden brown.

20140730_131055

Recipe Corner. WWW and Seeded Burgers.

Phew! Between traveling on Monday, general business yesterday and gardening today, it’s taken forever to get to writing this. On the other hand, the first update photos of the garden and the finished sewing-project will be up soon. So yay!

As promised, I have added the measurements in ounces and fluid ounces and the temperature in Fahrenheit (rounded to the nearest 5).

Recipe 1: Seeded Burgers.

These are the ones I made for Dad and I for a lunch. I used some seed packs he got, that sounded nice. They’re here, but I can’t find anywhere actually still selling them. If you find anywhere that still stocks them, then please tell me because they were awesome. I used a Thai mix for half the mince and an Italian mix for the other half. Both were good, but could have done with a bit of a boost in terms of flavouring.

Ingredients:

-500g/17.6oz mince

-1 Thai seed packet

-1 Italian seed packet

Utensils:

-mixing bowl

-oven tray

Recipe:

Nice and simple.

1: Pre-heat the grill or oven at 180C/355F.

2: Divide the mince in half. Evenly mix one seed packet into each half. Possibly add some more seasoning to them.

3: Divide each half into two normal burgers or three small burgers.

4: Cook at 180C/355F for 25min.

P1000492

5: Serve as you wish. We had ours in crusty rolls with salad, and then with chips later.

P1000493

P1000494

P1000495

 

Recipe 2: Mixed Fish Pie.

A far easier fish pie than the smoked haddock one, but just as satisfying, and probably a lot easier to feed to fussy mouths.

Ingredients:

-900-1000g/31.7-35.3oz mixed fish (we used a 350g cheap pollock-based mix, a 250g pricier fresh mix and two tins of tuna chunks)

-600-700g/21.2-24.7oz potato

-300-400/10.5-14.1flozml milk

-75g/2.6oz butter

-30-50g/1-1.8oz rice flour

-salt

-pepper

-herbs

-onion powder

-smoked paprika

-Thai spice mix

Utensils:

-pot

-frying pan

-baking tray

-whisk/fork

-sieve

Recipe:

1: Boil and drain the potatoes. Mash them with 1/3rd of the butter. Put to one side.

2: Dice the fish and fry it in a little butter with salt, pepper and some Thai spices.

3: Once the fish is entirely cooked, remove it from the liquid it released and the butter and place it in the baking tray.

4: Take the pan with the water and butter in it. Add the milk, the last of the butter and put the mix back on the heat.

5: Stirring continually, sift in the flour.

6: Once the sauce has thickened, add a lot of pepper and some salt. Pour it over the fish.

7: If necessary, reheat the potatoes a bit.

8: Mash-in the smoked paprika, onion powder and some salt.

9: Pile over the fish.

10: Pre-heat the oven at 150C/300F.

11: Cook at 150C/300F for 45min.

12: If necessary, raise the temperature to 200C/390F near the end, to brown the potato.

 

Recipe 3: Banana Bread.

We had a reasonable number of overripe and near-overripe bananas, so I decided this would be our “pudding” food for the next few days. Also, using Gari means it’s lower in carbs, which makes it easier on my body.

Ingredients:

-4 overripe bananas

-200-300g/7-10.6oz Gari

-300-500ml/10.5-17.6floz milk

-30-50g/1-1.8oz raisins

-2 eggs

Utensils:

-mixing bowl

-fork

-cake/tart trays

Recipe:

1: Mash the bananas into a pulp with a fork.

2: Mash in the flour.

3: Add the milk. Mix thoroughly and allow ten to twenty minutes for the flour to absorb the milk.

4: Stir again. Mix in the eggs and raisins.

5: Preheat the oven to 150C/300F.

6: Cook banana bread at 150C/300F for 1h, or until a fork comes out clean.

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And the fish pie and banana bread are what Jon had for lunch today. In his words, the banana bread is “very nice”, but he can only have “a bit of it in one go”. Still, if he enjoys it then it’s a success. 🙂

20140312_071033

 

Tomorrow I will definitely post the finished essay on the unexpected experiences of being a housekeeper and soon there will be an update on the garden and a post on my hand-made bag with a plan for making your own, if you think it’s cute and/or useful. I’m starting to find hand-sewing really therapeutic. Whenever I’m stressed or bored or my hands are a bit shakey from too much caffeine, or spending too long in the garden, sewing calms me right down.

Anyhow, TTFN and happy hunting!

Recipe Corner: Smoked Haddock Pie.

This is to die for. So happy with the results!

Recipe based off one in my “POTATO” book.

A book so beautifully succinctly titled couldn't be anything but perfect.

A book so beautifully succinctly titled couldn’t be anything but perfect.

The original recipe.

The original recipe.

When we realized we had smoked haddock, new potatoes and enough milk to drown them in, Dad mentioned it would be an awesome dish to make. What with his having a poor appetite lately (only having half a pancreas and all that), I’ve been trying to get a solid meal for him every day, so this sounded as good as any.

We lacked a couple of ingredients and I made some adjustments and substitutions, but it was awesome, so here’s my adapted recipe.

Smoked Haddock and New Potato Pie

(Serves four.)

Ingredients:

-4 fillets of smoked haddock

-450-600g of new potatoes

-2 small onions, halved

-500ml skimmed milk

-100ml double cream

-75g instant mashed-potato / 50g corn flour / 35g rice flour

-3 lime leaves

-20 cloves

-sage

-black pepper

-Parmesan cheese

Utensils:

(Warning: LOTS of washing-up.)

-1 deep saucepan

-1 small pot

-1 colander

-1 ceramic oven-dish or large oven-proof pot

-1 chopping board and knife

-2 forks

Recipe:

1: Take your fish fillets. Place them in a pan and cover them with the milk.

fishpie2 (2)

2: Take your onion-halves and stab them full of cloves.

fishpie2 (3)

3: Add the onions to the milk and simmer the fish for 15-25min. (The book says 5, but ours wasn’t flaking by then.)

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4: Slice the potatoes about 1cm in diameter. They’re better not peeled, but ours were greening and green potatoes are slightly toxic.

5: Simmer the potatoes in the pot, in lightly salted water until tender.

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6: When the fish is cooked, take it from the milk with a spoon or spatula that has holes in it.

7: De-bone and flake the fish. Remove the cloves from the onions and dice them.

8: Spread the fish and onions along the base of the oven-dish.

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9: Simmer the milk the fish was cooked in for 10min.

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10: Add the thickener and the double cream and stir until thick.

11: Mix-in the sage.

12: Alternately layer the potatoes and the sauce. Add a sprinkle of pepper and Parmesan over the potatoes.

fishpie2 (8)

fishpie2 (9)

13: Place the lid on the pot (or cover in foil) and bake in the oven for 25min at 200C.

14: Uncover the pot and bake for a further 5min, until slightly golden on top.

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It probably could have done with some green beans and some crunchy bacon on the side, but this is how we had it and we’re quite full.

Bonne chasse and bon appetit!

Recipe Corner: Baked Fish and Stir-Fry.

Courtesy of Yes peas!, the free recipe book you can order from peas.org.

fish1

I modified it a little to match what I had at home.

For those who wish to know, the original recipe was “Thai Pea Stir Fry with Steamed Fish”, on page 17.

Original ingredients (adjusted for two):

Group 1: 1 sea bass, 1 fresh lime, sea salt, black pepper.

Group 2: vegetable oil, 1/2 head pak choi, 25g baby sweetcorn, 1 small carrot cut into fine strips, 1 garlic clove, 1/4 de-seeded red chilli, 1/2 tbsp fresh ginger, 1/2 tsp lemon grass, 25g shiitake mushrooms.

Group 3: 75g peas, 1 tbsp soy sauce, 1/4 tbsp sesame oil, 1/4 tbsp fish sauce, 1/2 tbsp chopped coriander.

My ingredients (for two):

Group 1: 4 bream, 2tbsp lemon juice, sea salt.

Group 2: butter, 300g broccoli, 2 large carrots, 2 onions, 2 garlic cloves, 1tbsp fresh ginger, spicy paprika, pepper, sea salt, 5 spice, mixed herbs.

Group 3: 200g peas, 200g beansprouts, 1tbsp Lea & Perrin’s, 1tbsp lemon juice, 1 tbsp tahina.

Utensils:

-chopping board and knife

-baking tray

-tin foil

-large wok or frying pan

Recipe:

1: Take the foods from group 1. Prepare the fish by scaling and gutting it. Wash thoroughly.

2: Make three slices on either side of each fish.

3: Season the fish with the lemon/lime, sea salt and pepper.

4: Place on the tray. Cover in foil.

5: Place in a pre-heated oven and cook at 10-15min at 180C.

6: Take the foods from group 2. Slice the garlic and ginger as finely as possible.

7: Melt the butter in your wok. Cook the garlic and ginger until soft. Add the spices.

8: Finely slice the vegetables from group 2 and add them. Fry at a high heat for 10-15min, continually stirring.

9: Take the foods from group 3. Add them to the wok and continue to cook for 5min.

10: Serve.

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Funny story: I made the assumption the bream were gutted. You know, seeing as the came ready-scaled and with the fins trimmed back and all. Somehow I missed the fact that they were not. We cleaned them out post-baking and managed to get most of the gut-taste out of the inner-rib meat. There was none in the backs or tails. So if you make this mistake with bream, they’re safe to eat (not so sure about chubb or other fish with poisonous livers, though!), but be sure to scrape them out well, to avoid a mouthful of bitter fish. Better yet, fillet them before serving and cut away from the ribs, so as to avoid any of the flavour reaching the plate.

Lesson learned.