TUNA PANCAKE

Consumption of fish is healthy and provides multiple benefits to the human body. 

Tuna in particular is very rich in omega-3 fatty acid, high quality protein, selenium and vitamin D. And because it carries these healthy nutrients, it is heart friendly, lowers blood pressure, improves immune system, aid in weight loss, improves skin's health,  strengthens bones and prevents the risk of cancer.

Given the many attributes of this fish treat, it is but essential to consume variety of fish about 2 to 3 times each week with a total of about 450g/ week. I think this is doable: with a bit of sardines, tuna can and some other fresh fish dish a week is not bad at all😊. 

C'mon let's dish the fish!

TUNA PANCAKE

Yields about 4 pcs pancakes

Pancake Ingredients                    

1 can tuna flakes, drained

1 head garlic, minced

1 small onions, chopped

1 onion spring, chopped (optional)

1 (whole) lemon zest

1 /2 tsp lemon juice

1 egg

1 tbsp grated parmesan cheese

2 tbsp panko

1 tbsp japanese mayonnaise (or any mayo available)

1/4 tsp dried parsley

Salt & pepper to taste

Oil for frying

Crumb Mix:  Place in a bowl and combine. RTU

1/2 c panko

1/4 c shredded edam cheese or parmesan cheese or any cheese you like

Garnishing

Spinach or any greens

Lemon wegdes

Some bread, rice , pasta or any carbo of your preference

Optionals -- your preference

Ketchup

Honey Mustard

Sriracha

Method

Mix all pancake ingredients in a bowl.

Divide into 4 equal portions.

Take one portion and dredge both sides in a crumb mix.

Using a turner spoon, scoop the pancake and slowly place into a pan with hot oil.

Cook both sides until slightly brown.

Remove and ready to serve.

Enjoy!

I served this pancake in burger buns: sandwich in a wholemeal burger bun, laid on  red butterhead lettuce, smeared with honey mustard, garnished with emmental cheese then topped with tomato and avocado, which my kids named -- 

TUVADO BURGER!😋

SALMON ADOBO

Filipino Adobo is one of the classic dishes of meat or vegetable  and cooked primarily in soya sauce and vinegar, usually serve over steamed rice. Anyone is familiar with the dish not just for get-together but for pot luck meals as well. A trip by the beach is never complete without adobo and rice!

Today, i am trying another variant of adobo this time using fish. It's a hit so I am sharing this healthy delicious viand.


SALMON ADOBO

Ingredients:

1/4 kl Salmon Slab/ fillet- clean and debone with skin on, sliced into big chunks

3 tbsp EVOO or canola oil

1 head garlic minced

1 large onion, chopped

3 tbsp c LKK Superior Light Soya Sauce (+/-)

2 tbsp Balsamic Vinegar or  Apple Cider 

Vinegar (+/-)

Black pepper

Peppercorn

2 bay leaves

Pour oil in a small pot.

Sauté garlic and onion.

Add soya sauce and vinegar, stir to combine.

Add Salmon Chunks, pepper, peppercorn and bay leaves.  Cover the pot and simmer to slightly reduce the sauce. 

Mix to cover salmon with sauce. 

Serve with steamed rice.

TUNA PANDESAL

One base dough recipe can lead to a variety of emerging recipes.  Best example is pandesal.  A classic original pandesal is transformed into filled pandesal, toasted buns and even sandwiches of several layers of greens, protein and cheese. Whatever transformation it become, sweet or savoury, the end product is always palatable.


TUNA PANDESAL

Pandesal dough using this recipe. Use only 300 grams dough and the rest make it into plain buttermilk pandesal.

Tuna Filling:

makes 6 pieces bun.

1 head garlic, minced
1 medium onion, minced
1 can tuna flakes
1 tsp LKK superior Light Soy Sauce
pepper
spring onions, chopped
2 tsp EVOO

In a pan sauté garlic and onions.
Add tuna flakes. Stir in soy sauce and pepper.
When done, add spring onions.
Cool and ready to use.

Pandan Leaves top blanket.

When dough is ready, divide the raw dough into 50 grams each. Flatten each small dough and fill about tablespoon of tuna filling.
Pull the sides together and twist to seal.
Place it on a baking tray lined with parchment paper, bottom down.
Rest the buns for about an hour or until double the size.
When buns are ready, get a washed pandan leaf, wrap it around the bun and secure with toothpick. Do this to the rest the buns.

Bake buns in pre-heated oven at 175 Degrees Celsius for about 15 minutes.
Remove and ready to serve.

FISH ALOHA

Fried fish is the most accepted dish of global variety. From where i grew up, it's an everyday dish that filled our tummy and we enjoyed it without complain.

Nowadays, not only the fish breed varies but the preparations have improved and every dish is phenomenal.

Today's version is a simple dish of sweet and sour to appease cravings of the not so little anymore, our kids, whose palates are the source of our daily menu.

So here it is --

FISH ALOHA

Hawaiian Sweet & Sour Fish

1 pack tilapia fillet (about 500g)

3 tbsp potato starch or tapioca starch

2 tbsp plain flour

Slice the fillet and dust with mixed flour.

Fry twice to attain crispyness

for the Sauce:

2 1/2 tbsp tomato ketchup

1 tbsp lemon juice

1 1/2 tbsp plum sauce

1 tbsp brown sugar

1/2 tsp salt

Mix the sauce ingredients and bring to a boil. Set aside.

for Sautéing:

In a pan sauté the following:

Garlic minced

Onions chopped

Bell pepper cubed

Tomato slices

Pineapples chunked

Then pour cooked sauce and

then finally the fried fish. Stir to combine.

Toss spring onion and ready to serve.

Serve over a bowl of steaming rice.

Salmon Coulibiac

Coulibiac is a popular Russian Pirog ( a dough filled with either sweet or savoury ) dish served during festivities. Quite intriguing the first time i heard about it... I even asked the waiter --  Couli what? and while looking at it, the methodology is working on my mind and the thought of pastry dough discouraged me to make one, until i found the solution, TING!  This might be a little overwhelming, but with few alternatives we can enjoy gourmet food at the comfort of our homes. Try it!

I'm not going to scare you with the dough (I will try my own dough one of these days) but for now-- let's make it a little easy-peasy...

SALMON COULIBIAC
what you need: 

about 1/2  kg slab of salmon belly (boneless and skinless) 
Cooked Rice Pilaf , rice, vege or your favourite quinoa
Salt and pepper
2 square sheets of puff pastry
eggyolk for brushing

Assembly:

1. Frozen salmon slab, dash with salt and pepper
Take out your puff pastry and thaw halfway just enough to fold it.

2. Lay flat the pastry on a baking tray lined with parchment (for easy cleaning and assembling)

3. Place rice at the center the size of the salmon slab.
Lay the slab on top the rice (skin side on top).
Then  cover the layers with another puff pastry.
Bring the two pastry sheets together, either fold or crimp to seal the sides.

4. Turn the pastry side-up, this time the rice side should be on top.
Then place the pastry in  your baking tray and into the freezer for about an hour to settle the pastry.

5. While freezing the pastry, pre-heat oven to 180 degrees with fan.
When oven is ready, take out the pastry, brush the top with slightly beaten eggyolk .
Bake for 20 minutes or until top of pasty turns brown.

6. When done, remove from oven and let it rest for at least 10 minutes before serving and slicing.

Note:  You can make this ahead, even a day before your party or dinner or lunch to save time, after all this has to be frozen before baking.

You can use blached vegetables instead or rice pilaff.  Best is blanched spinach, asparagus or broccoli.

BAKED CRUSTED SALMON

Kids fancied Salmon, thanks to the Japanese Restaurant which catered to their cravings of Salmon Teriyaki if not Ramen. Kids liking Salmon is admirable cause i can't eat fish dishes where i can still taste the fish😀! I'm more of a fried seafood kind of person so any other form is less appealing. Reason why i do admire people who eat sushi, sashimi and ceviché. Although i'm not an all-out fish consumer, Kids and Hubby are my reasons I am still preparing these dishes for them to enjoy while i watch them eat. Thanks to technology, variety of seafood dishes are explored to cater to the palate of seafood eater like me.😁

Tonight is powering up with Omega-3 and fibre with Salmon and Broccoli. Easy dinner while enjoying Harry Potter marathon with the kids courtesy of holiday treats. Placing everything in a baking dish, time it and wait.

Baked Crusted Salmon
Ingredients:

About 1 kl slab of Norwegian Salmon (debone)
1/4 c bread crumbs
1/4 c grated parmesan cheese
1 head minced garlic
1/2 tbsp fresh parsley finely chopped
1 tbsp melted butter
1 tbsp lemon juice
2 tbsp smokey monterey seasoning

2 pcs of broccoli cut the florets and blanch-- side dish 

Method:
Pre-heat oven at 180℃.
Wash the Salmon, debone and pat dry.
Place Salmon on a baking tray.
Mix all the ingredients to combine.
Press the ingredients mixture against the top side of the Salmon.
Bake Salmon for about 15 minutes or so until the top turns a little brown.
Remove from the oven and sprinkle with fresh finely chopped parsley and lemon wedges on the side.
Ready to serve with rice or mashed potato or with your favourite grilled vegetables.
Ours is blanched broccoli.