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.

Meal Prep Series- Jerk BBQ Chicken Breast and Rice Peas.

As part of my meal prep and healthy eating series, I am putting together some quick, easy and healthy recipes intended to save time and money.
I work in the city and often work 7 days in a row. It is essential for me to cook lunch in advance to save money and dinner in advance as I don’t always have the time to do this when I get home from a long day.
One of my favourite recipes, is a quick adapted version of classic Jerk chicken and rice and peas. This can altered if you prefer BBQ or sweet chilli chicken by simply changing the sauce base.


Ingredient List:

Chicken:

Chicken breast fillets

Chicken seasoning (dunns river)

Black pepper.

Jerk BBQ sauce (or BBQ or Sweet Chilli).
Rice:

1/5th Scotch bonnet pepper.

2 cups of washed basmati rice.

1/2 tin of red kidney beans with water.

1/2 diced onion.

1 spring onion.

Thyme.

1 Tablespoon of creamed coconut.

A knob of butter or low fat margarine.

Dunns river every day seasoning.

Salt.

Method.

The Chicken.

Ideally, I always try to season any meat a minimum of two hours in advance or overnight however life doesn’t always allow this. 

To get the best flavour out of a short seasoning time, I score my chicken breast diagonally about 3/4 of the way through the fillet. This allows the seasoning and sauce to penetrate the meat whilst cooking and creates wells of flavour when cooked.


I kept the seasoning simple. Using a sheet of foil; add your pepper, chicken seasoning mix, jerk BBQ marinade (or swap with BBQ or sweet chilli if you wish!) add the dry seasonings first then follow this with the sauce.
Bring the foil around the chicken breast to meet in the middle and roll it downwards to seal. Finally, fold the sides upwards to create a pocket. This will allow tender cooking of your chicken breast in the sauce and it’s own juice.

Pop this into the oven at 180 degrees to cook for about 20 minutes.

Leave the rest for a few minutes before opening the foil pocket. (beware of escaping steam). The gravy can be poured straight from the pocket onto the rice.


You can alternate the sauces to create variety. Why not try a smoky barbecue sauce, a sweet chilli base or some garlic paste mixed with lemon juice?

The Rice.

The rice and peas is much simpler than meets the eye. For a traditional dinner, I would use a different recipe with additional ingredients and steps. 

For meal prep, wash two cups of rice with lukewarm water.


Put this into a pot and fill with the 1 1/2 parts water. I used 3 cups of water to my two cups of rice.


They key is to over season the water to hold the flavour. Add all the rice ingredients to the pot except the kidney beans which will be added later.


Bring the rice to the boil on a medium to high heat. Once brought to the boil, stir once cover and turn down to the lowest heat.
After five minutes, add half of the tin of kidney beans and pour in half of the kidney bean water. 

Steam until the rice is fluffy and box into containers for lunch or dinner. 

You can freeze the containers to eat or store in the fridge for a maximum of three days.

Enjoy! 

The Food Doll.