Pan-fried fish with mango salsa and courgette noodles - 20 minute meal

With a day off work and time on my hands, I decided to get creative in the kitchen. I wanted to make something quick, healthy and of course - it needed to be tasty too! I came up with a pan-fried fish dish with a mango, lime and ginger salsa, served alongside "zoodles" (courgette noodles) and avocado. I used mojarra, which is a very common fish here on the Caribbean coast, although any white fish fillet would do.

To make this quick and tasty dish, you will need:

1 fillet of mojarra (or any white fish you have to hand)
1 courgette
Salt, pepper and a touch of dried chilli
1 avocado

For the salsa:
Half a mango, cut into small cubes
1 quarter of red onion
A thumbnail of ginger, grated finely
Juice of one small lime
1 tbsp of soy sauce
Dash of fish sauce

Method:
1) Start by making the salsa. Combine all the salsa ingredients in a blender, food processor or small electronic food chopper. Blend until smooth - if a little thick, add in water until any lumps have disappeared.

Uncooked zoodles

2) Now get onto the zoodles. Cut courgette lengthways in half (for easier grating) and grate in long strokes to get spaghetti-like strands. Mix in generous seasonings of salt, pepper and a touch of dried chilli. Leave to one side.
3) Place some oil in a pan and heat gently, and now lightly pan fry fish until cooked through.
4) Place fish on plate, and in the same pan throw in zoodles. These need a very brief cooking - literally 1-2 minutes.
5) Place zoodles alongside fish, top with slices of avocado, and top fish with salsa.

A quick, delicious and healthy lunch, in under 20 minutes!

And there you have it. Jamie Oliver eat your heart out - try this Bidmead version of a quick 20 minute meal, and enjoy a tropical taste of the Caribbean coast wherever you are.

In the Kitchen with Juanmi

It's safe to say since arriving here in Colombia, I've tried my fair share of comida colombiana. However, my interest in food isn't limited to just the eating part - I absolutely love cooking it too! After trying so many new and delicious things, I felt inspired to start cooking up some Colombian food of my own.

But could I, a newcomer to Colombian cuisine, do it any justice? What chance did any arepa or empanada of mine have against that of an abuelita, who has spent many a year perfecting her secret recipe? Fear not, because help is at hand. Todays blog post is a special one, as it features a very important guest. Les presento a Juanmi.

Since I arrived in Barranquilla, I have been living with two very wonderful people. Sara, originally from Canada, has been living in Colombia for the past 13 years. She is married to Juan Miguel (Juanmi), who is from Cartagena, and believe it or not his Spanish is even harder to understand than that of the Barranquilleros! As hungry for the end of their words as I am for Colombian food, Cartageneros eat up pretty much every last syllable of each word, making tough work for my extranjero ears. Still..it's all good practise.

Juan Miguel loves to cook. When coming in after a long day, I am almost always greeted with a new and delicious dinner, and living with them has been a great insight into Colombian cuisine. Did you know that the burnt rice at the bottom of the pan (cucayo) is actually a delicacy here? Or that if you cook up pineapple skin with pasta, it makes a delicious thick and creamy drink (chica)? These are just some of the things Juanmi has taught me, as well as the recipe I'm about to share with you today.

The kind of thing I get greeted to daily. Yum!

As mentioned in my first post from Barranquilla, Ajiaco is a soup traditional to the capital, Bogotá. Less commonly seen in Barranquilla, Ajiaco was still on my 'to try' list. And what better way to try it than homemade, with the help of the very knowledgeable Juanmi? Not difficult to make once you know what you need, this dish is a wonderful mixture of flavours. A comforting garlic, coriander and chicken broth is thickened by a mix of 3 different potatoes types. Topped with a dash of cream and the very tangy flavours of capers, the final addition of avocado adds to the creamy comfort of this dish. With those cold winter months approaching in the UK, warm yourself up by bringing some Colombian flavour into your home.This should make enough for about 6-8 people, so invite your friends round and get cooking!

Ingredients

-3 Chicken breasts, skin removed
-250ml water
-3 fresh corn on the cob, each cob cut in half
-Salt and pepper to taste
-2 chicken stock cubes
-1 onion, finely chopped.
-1 green pepper, finely chopped

-4 garlic cloves, minced
-A large handful of coriander, stalks included
-250g new baby potatoes (papas criollas here)
-2 large 'normal potatoes' (imagine jacket potatoes)
-2 large red potatoes, peeled and cut into 1/6ths
-2 tbsp dried guasca (a key ingredient for the soup, this Colombian herb might be hard to find in your local Sainsbury's. Fear not: after extensive research, it seems that a mixture of crushed bay leaves and parsley will substitute. Hurray!)
-Drizzle of double cream for each serving
-1 tsp capers for each serving
-1 Avocado, cut into quarters lengthways (one slice per serving, or more because it's just delicious).

Method

1) Firstly, get your water on the boil and add the chicken stock, salt and pepper. Then, add in your chopped vegetables, coriander and chicken breasts. Cook this all on a gentle simmer for a little more than half an hour, and when chicken breast is cooked through, remove from stock and keep aside.

2) Strain out all the onion, pepper and coriander, and bring stock back to heat. Now add your chopped potatoes, guasca (or bayleaf/parsley substitute) and corn.

3) Shred your chicken with a fork, and return to heat.

4) Your delicious soup is now ready! Serve each portion in a deep bowl, making sure each serving has a portion of corn. Top with some thick heavy cream, and a teaspoon of capers per bowl. Add in a slice of avocado, and more coriander to garnish if you desire.



This is actually meant to be served with rice as well, but I found it amazingly filling as it was! Should you feel extra hungersome, by all means serve it up on the side.

This soup is like a big warm hug in a bowl. The mixture of flavours works so well, and serves a crowd perfectly. Give it a go and let me know how it turns out, and keep on reading to stay up to date with my culinary conquests here in Colombia.  

Quinoa, Sweet Potato and Spinach Baked Eggs with Berry Frozen Yogurt

You can't beat a good egg. Poached, fried, scrambled, in an omelette or a frittata, there're so many things you can do with eggs. They are also filled with goodness. Eggs contain a whopping 18 different vitamins and minerals, provide us with the highest nutritional quality protein of all food sources and are a source of omega-3 fats (the healthy fats). So it's fair to say these little-shelled beauties pack quite the nutritional punch. But should you be looking for something slightly more exciting than scrambled on toast, this could well be the dish for you.

Cooked in a tomato-pepper sauce with quinoa, spinach and mashed sweet potato, these baked eggs are a great lunch or dinner dish to share. Served with a mixed leaf, tomato, avocado and pomegranate salad and some quick homemade frozen yogurt, this dish was the main of choice for a summer lunch alfresco at mine with some of my very lovely friends. 

For this dish, you will need:

Egg Bake

200g quinoa (mine is red and white blend - I really like the colour and texture, but normal quinoa would work just fine)

3 sweet potatoes, peeled (add in 1 tbsp grainy mustard, a squidge of tomato ketchup and a generous grind of black pepper for mashing)

Half a big bag of spinach 

2 peppers

1 onion

Can of chopped tomatoes
1 tbsp of tomato pesto
1 tsp of harissa paste
1 tsp oregano

9 eggs

Salad

Big bag of mixed leaves

A couple handful of cherry tomatoes

1 large avocado

Any seeds/nuts you fancy to scatter over

Seeds of half a pomegranate

Maple syrup (or honey) and olive oil for drizzling
Good grinding of salt and pepper

Homemade frozen yogurt

150g frozen raspberries

250g yogurt of your choice 

2 tbsp of honey

Start with the frozen yogurt so it can chill in the freezer while you do the eggs. This really is the very simplest of desserts, and always goes down well. The ingredients are variable, and you can use any frozen fruit or flavour yogurt you fancy. I went for raspberries and used a mix of vanilla and greek yogurt.

Place the frozen fruit and yogurt into a blender, and blend until minimal fruit chunks remain and the yogurt and fruit are completely combined. Pop it into a tupperware like this one here:

And into the freezer it goes. It's good to serve when it's still a bit soft, as if you leave it to really freeze up it gets a bit crystallised. It's just an incentive to eat it all up in one go really!

Now let's get cracking on the eggs. Cook your quinoa for 15 minutes, and while this is happening you can peel and chop your sweet potato into cubes, ready for steaming or boiling. If you can, steam them as this retains more vitamins, and in a steamer like this:

It's dead easy. You want to steam or boil them for the same time the quinoa is cooking, and while they're both cooking away we can get on with the tomato sauce.

This is a simple tomato sauce with a few key add-ins.

The harissa gives it a slightly spicy, tomato-y tang, and the tomato pesto adds a rich creamy flavour. Oregano is to tie it all together making some form of italian-type sauce, but again...as with my energy bars, this recipe is a bit of an improvisation, so work with what you want to make a tasty tomato sauce!

Our sauce is going to have onions, garlic and peppers - I used one red pepper and one yellow. 

Cook the onions for 5 minutes and then add the sliced peppers. Here you want to add in your harissa, pesto and oregano, followed by the chopped tomatoes. If you have a hand blender feel free to whizz this up -I used my food processor, but it could equally be left chunky.

With the pesto, harissa and pepper mix you have a delicious tomato sauce that would trump any shop bought equivalent. With the sauce done, it's time to attend to our quinoa and sweet potato. Take the quinoa off the heat and drain, and mash the potato. Here I threw 1 tbsp grainy mustard, a squidge of tomato ketchup and a generous grind of black pepper. Now mix all together in the pan with spinach until wilted...

And you have the base for your eggs! Spread in a baking tray, and make little circular indentations for eggs to nestle in. Crack in eggs, and don't worry if the whites spill over their allocated mini-holes.

That goes into the oven at 200 degrees celsius for about 10-15 minutes, and now we can make the salad. There's no real art form involved in this, it really is just a combination of all the ingredients in a bowl, and for the dressing I chose a very simple olive oil drizzle with a touch of maple syrup - I use this slight sugary touch to really bring out the sweetness of the tomatoes. If you find the task of deseeding pomegranates slightly daunting, fear not. See this youtube clip for a quick and easy way to do it!

Serve all together, bringing out the frozen yogurt just before serving. 

The muffins served alongside the yogurt were baked by my wonderful friend Lily, and are from an Ottolenghi recipe. They were truly sumptuous - nutty and rich but not overly sweet, they went down a treat. I found the recipe reposted on the website What Rachel Ate, which is also a fantastic blog.

All this delicious food, and the company of some gorgeous girls and sunshine. A perfect afternoon!