Garlic, Chilli & Lemon King Prawn and Salmon Pasta Recipe.

Seafood and pasta is a match made in culinary heaven. I am beyond obsessed with king prawns and it genuinely confuses me as to how and why they are so delicious. (Not to be dramatic or anything but if there was a choice between my friends and an unlimited supply of prawns, then… I guess my birthday would be a very lonely event.)

My favourite thing about pasta is how flexible and fool proof it is. You can take pasta from basic to luxurious or from healthy to indulgent.

I developed this recipe for seafood lovers. It is simple, healthy and tasty. There is no heavy or sugary sauce which allows the salmon and prawns to be the primary flavour of the dish. It is filling and fresh, not to mention quick. A perfect dish for when you want a full flavoured pasta dish without the guilt.

Ingredients.

  • Salmon fillet (one per person, skin removed)
  • 6-8 raw king prawns (per person)
  • Low fat margarine (or olive oil)
  • 1 spring onion (chopped)
  • 4 Cherry tomatoes (per person)
  • 2 garlic cloves (crushed)
  • Parsley
  • Lemon juice
  • Red chilli (de seeded, amount dependent on heat preference)
  • Salt
  • Black Pepper
  • Cooked pasta (spaghetti or linguine recommended)

Method.

1.     Cut your salmon fillet into equal sized chunks. (Not too small or it will overcook)

2.     Season your salmon and king prawns with some salt and black pepper (If you don’t have raw king prawns, you can use cooked but this makes a big difference to the taste.)

3.     Put some margarine into a frying pan on medium heat and add your spring onion, garlic and chilli. This will become the base to your sauce. Sautee for about 20 seconds.

4.     Add your king prawns followed by your salmon chunks. (These will cook very quickly so make sure you are attentive.)

5.     After a few minutes, once the salmon and king prawns have almost cooked through (not all the way otherwise they will be overcooked by the end), add the chopped cherry tomatoes and stir through gently.

6.      Add some more margarine to the pan and about two tablespoons of lemon juice, and then turn the heat down slightly.

7.     Add a little bit more garlic, some parsley,  salt and pepper and simmer for a couple of minutes until you have a slightly thicker sauce.

8.     Add your hot, cooked pasta to the pan and turn gently so the sauce coats all the pasta. (be careful not to be too heavy-handed as you will break up the salmon)

9.     Serve with some parsley and parmesan sprinkled on top. Enjoy!

I’d love to see how this dish came out for you! Why not post a picture of Instagram or Twitter and tag me @thefooddoll in.

The Food Doll.

Delicious & Easy Pepper Steak Recipe.

Pepper steak is one of the most delicious, yet lesser known signature dishes to come out the Caribbean. West Indian cuisine tends to favour red meat in their dishes, from oxtail to curry goat.

I adore this dish because of how easy it is to make and how well it keeps for meal prep. I actually find it tastes even better the day after as the flavour truly permeates the steak. It’s also one of the quickest dishes to make which suits the working person.

I hadn’t planned to do a recipe post for this. I had only planned to do a tutorial but on my soon to be released YouTube channel (subscribe so you are the first to see my first video once it goes up!), but I was asked so many times, it was only right.

I’ll also be showing a live tutorial of this recipe with some luxurious additions at What’s New Pop Up: Food, on the 11th February which you do not want to miss. Use my code FOODDOLL10 to receive 10% off the final release tickets here:

Ingredients:

  • Steak- pre cut strips or any tender cut such as sirloin, flank etc. 900g
  • 2-3 Bell Peppers- various colours sliced
  • Scotch Bonnet- ½ chopped, de-seeded
  • Soy Sauce- 2 tablespoon
  • Olive Oil- to coat pan
  • Garlic- 1 crushed
  • Crushed black peppercorns- enough to coat
  • Pimento- 5
  • Everyday or oxtail seasoning- 1 tablespoon
  • Black pepper- ½ teaspoon
  • Thyme- 3 fresh sprigs or one teaspoon
  • Stock cube- 1 beef flavoured
  • Honey- 1 tablespoon
  • Onion- 1 small sliced thinly
  • Scallion- 1 diced

Method.

1.    First combine the sliced steak with half of the garlic, 1 tablespoon of soy sauce, the seasoning, black pepper, pimento and half of the thyme. Rub this in thoroughly.

2.    Place your crushed pepper corns and a little salt on some cling film and coat the slices in the dry coating and leave to marinade for at least 20 minutes.

3.    Heat some olive oil and brown your steak by rotating the pieces periodically. You’ll need to fry it on all sides to lock the flavour in.

4.    Add the remaining chopped onions, scallion, thyme and garlic, followed by the bell peppers about 1 minute after (bell peppers sprout water so will prevent the onions from caramelising properly if put in at the same time)

5.    Add the remaining soy sauce and honey, then combine thoroughly.

6.     Add about half a cup of water, the scotch bonnet, the stock cube and then cover and cook down until the sauce is thick and the meat is tender.

7.    Serve over white rice or a healthier option such as quinoa. You can also leave this to rest then portion this off into containers for meal prep.

The Food Doll.

Healthy Jamaican Protein Banana Fritters.

The smell of banana fritters being fried in the morning by my mother, is a really nostalgic moment for me.

I adore banana fritters and how easy they are to make. They can be prepared the night before and quickly cooked in the morning.

The only problem, (if there ever could be one with them) is that they can be full of sugar and heavy flour and that’s not conducive to our New Years clean eating promise, is it?

In general, I have found some difficult balancing the amazing dishes of my west-Indian culture with my current fitness goals and hope to adapt my most loved dishes without compromising flavour.

On my journey towards fitness and clean eating, the original recipe would need to remain a treat but for other days, I have experimented and developed this recipe.

Read on to see the ingredients and method.

Ingredients:

  • 1/2 cup Alpro coconut and almond milk
  • 1/2 cup Oats (gluten free or normal)
  • 2 eggs
  • 1 tablespoon Skinny syrup 0 calorie 0 sugar vanilla
  • 1 teaspoon Sweet freedom natural fruit syrup
  • A pinch of Salt
  • 2 Over ripened bananas
  • 2 teaspoon baking powder.
  • Protein powder (optional)
  • 1/2 teaspoon of cinnamon or all spice (optional)

Method.

1. Mash the ripened bananas in a bowl.

2. Beat the eggs and add to the bowl.

3. Add the remaining ingredients until the consistency is thick enough that it drops slowly of a spoon. (It should be much thicker than that of pancake batter and thick enough that it doesn’t spread much when placed into a pan)

4. In a non stick frying pan, spray done low calorie olive oil spray and fry on a low-medium heat. (You have to be patient with these, try not to move them until they are ready to turn and be very steady with your hand as they are less firm than a normal fritter during the cooking stage)

Enjoy these on their own, or with some chopped fruit and a spoonful of healthy cashew or peanut butter.

The Food Doll.