Tag: olive oil

Salmon and Vegetable Pie Cheap Meal for Family

Salmon and Vegetable Pie cost $4.50 meal for family of four

Recently my wife saw in the fish section of our local supermarket, salmon carcasses for only $2.99 kg. She noticed that they had plenty of meat on them, probably because the processor can’t get too close to the bone, and thought it would make a good soup.

Salmon and Vegetable Pie

Salmon and Vegetable Pie

Home she came to show me her treasure, which I immediately took control of and put half in the freezer and baked the other half. When it had cooled I easily removed the meat from the bones with a fork and put aside.

I then boiled up a few potatoes, left them to cool then mixed in the salmon with some herbs and moulded the mixture into patties. I then coated them with bread crumbs, fried them with a little olive oil and we had them for lunch with a light salad.

Several days later I removed the remaining frozen salmon, allowed to thaw overnight in the fridge then baked it as with the first batch, removing the meat from the bones when cool.  I then cut up a selection of vegetables – about a quarter of a cauliflower and a small head of broccoli, half a bell pepper and slivers  of two carrots. I put all of these in a steamer for five minutes then, using a large shallow dish, sprayed a little olive oil in the base, tossed in the steamed vegetables, sprinkled over the salmon, added a little salt and pepper and gently pressed it all down with the back of a spoon to make it reasonably level .

White sauce

Salmon and Vegetable Pie

Salmon and Vegetable Pie

Add a little butter to a pan with about ½ pint of milk, bring to a boil stirring. As soon as it begins to boil, turn the heat down to a simmer.
Next add 1tbsp of buckwheat flour to a little cold milk, mix and add to the simmering milk. Add a half cup of tasty cheddar, one cube of OXO vegetable stock or similar, add some parsley or chopped up basil, (the amount  used is a personal choice), stir until thick then pour evenly  over the vegetables.
Mix a half cup of tasty cheese to a half cup of breadcrumbs, sprinkle over the top of the sauce and add a few knobs of butter then place in a hot oven of 160c for 25 minutes or until the top is crispy.


Salmon and Vegetable pie

a very cheap, tasty, and filling meal that will easily feed four, healthy meal for the family

Stir Fry and Crispy Fish


Stir fry with crispy fish

Stir fry with crispy fish


Stir Fry veges with Crispy Fish

This recipe is surprisingly fast to prep and cook and extremely tasty. Here’s a quick rundown.

Cut up the fish (the beauty of this dish is that you can use any of the cheaper fishes available in your supermarket or fish shop). Place the pieces in a bowl and add 1 tbsp of olive or rice bran oil. Toss the fish in it until all pieces are covered then put aside. (more…)

Marinated Chicken Salad-Cooking Healthy Foods


Meals to Enjoy, Healthy foods, healthy living,Cooking healthy foods

Sometimes you create a dish that taste awesome, and this Marinated Chicken Salad is one such dish. (serves two)

The marinate is a combination of five ingredients,

How to make a sauce

Tasty Sauce

1 tbsp of Oyster sauce,

1 tbsp of  hot chili sauce,

1 tbsp of brown sugar

3 tbsp of soya sauce and

four cloves of garlic.

Mix all  ingredient in bowl, place one half of skin-less  chicken breast in bowl turn over couple of times and place in fridge for four hours, occasionally turning the chicken breast over.

To cook chicken breast, add one tbsp of olive oil in hot pan for two minutes  and turn , remove from pan, cut into thin slices, add the marinate mix to pan, element at half way (reduced temp)place chicken slices in pan,turning over a few times, after five minutes withdraw from heat. As an option I added one chopped onion to the mix two minutes before the chicken finished cooking.( it enhanced the flavor beautifully )

Marinated chicken salad

Marinated chicken salad


The salad consist of a bed of lettuce on each plate, with finely sliced cucumber place around the edges, one cup full of grated carrot sprinkled over the lettuce leaves, two chopped up tomato’s placed around the lettuce with a few added cherry tomato’s to the side, chop up a few spring onions and scatter them over the top. Mix a little oyster sauce with water and scatter over the salad. Place the marinated chicken and onion around and over the salad while still warm and serve.

This combination won’t make you feel bloated, it is ideal for those on a protein weight maintenance diet,(for those on a weight reducing diet, leave the brown sugar out). Try out my Marinated Chicken Salad and let me know what you think, until the next time Happy healthy cooking.

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