Thursday, May 17, 2007

Thursday 17 May - Bean Salad, Salt Cod Fish Cakes

No breakfast today - bad me. But up fairly late, so just coffee to start.

For lunch, I made a:

Bean & Potato Salad
10ml olive oil
15g Manuka honey
juice 1/2 lemon
175g Anya potatoes, sliced and steamed
100g fine beans, steamed
120g broad beans, steamed
50g spring onion, sliced
100g Romaine lettuce
handful fresh parsley
100g cherry tomatoes

Make a dressing of the oil, honey and lemon juice. Season with salt & plenty of pepper (I used some Montreal Steak Seasoning).

Steam the potatoes and when done, add them hot to the dressing so they can absorb the flavours. Add the beans and spring onions and allow to cool.

Line a plate with the lettuce and parsley. Pile to salad on top and garnish with cherry tomato halves.

Nutrition Data
Calories (kcal) 356.7
Carbohydrate (g) 61.7
Protein (g) 15.4
Fat (g) 6.6
Fibre (g) 14.1

I bought some salt cod recently from the local "Continental provisions" shop, Olga Food Stores, and I decided yesterday to use it. So, it soaked for 24 hours in several changes of fresh water. This afternoon, I simmered it in water with a few black pepper corns and a bay leaf for 10 minutes or so, until it was flaking. Tonight's dinner:

Salt Cod Fish Cakes
125g salt cod, refreshed and cooked
200g potatoes, boiled & mashed
30g spring onions, sliced finely
handful fresh parsley
1 egg yolk
Combine the flaked salt cod, potatoes, spring onions, and parsley. Add the beaten egg and mix lightly; try not to break up the cod flakes too much.

Form into cakes and fry in a non-stick skillet sprayed with oil for about 10 minutes either side, until golden brown.

Makes 1 serving (2 cakes)
Nutrition Data per serving
Calories (kcal) 593.7
Carbohydrate (g) 35.0
Protein (g) 86.6
Fat (g) 10.4
Fibre (g) 3.2

I had these with
150g asparagus
100g cherry tomatoes
Tartar Sauce (just mayonnaise with capers, parsley, pickle and lemon juice/zest)

Nutrition Summary for full meal
Calories (kcal) 643.5
Protein (g) 91.5
Carbohydrate (g) 40.6
Fat (g) 11.6
Fibre (g) 6.7
I love salt cod; the texture is great. Shame it is so calorific - and so under threat. Wonder if they do salt pollock? Salt coley?

The Olga Stores
30 Penton Street , London, N1 9PS
Tel: 020-7837-5467

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