Almond-herb-crusted hake - CNM Natural Chef and Vegan Natural Chef

Almond-herb-crusted hake

Almond-herb-crusted hake

This recipe is high in healthy fats and low in carbohydrates. 
Hake is a good source of protein and, unlike meat, is very low in
saturated fat.  It is also a good source of omega-3 fatty acids,
although naturally it contains less comparing to an oily fish such as
salmon. 
In this dish flax seeds are used instead of using eggs.  A flax egg is made by
adding 2 ½ tablespoons of water to one table spoon of milled
flaxseeds.  Flax seeds sometimes called linseeds, are an excellent
source of anti-inflammatory omega-3 fatty acids (although
not the same ones as in fatty fish).  Flax seeds also contain
antioxidants called lignans that help promote hormonal balance.  In this
recipe the flaxseeds are ground first which means that both the soluble
and insoluble fibre can be absorbed. 
This dish also contains almonds which are a good source of important
antioxidant flavonoid and of amygdalin, known as ‘latetrile.’  These
components have given almond nuts a reputation as an anti-cancer food in
addition to their beneficial effects on lowering the
‘bad’ low-density lipoprotein cholesterol (LDL). 

Servings: 13 people

Ingredients

  • 1560 grams hake fillets, skin on (13 x 120 g)
  • 78 grams ground flax seeds
  • 195 ml filtered water
  • 520 grams raw almonds, roughly chopped*
  • 390 grams sun-dried tomatoes in olive oil, drained and finely chopped
  • 195 ml olive oil
  • 130 grams fresh flat-leaf parsley,
    stems removed and finely chopped
    (keep some for garnish)
  • 5 grams dried oregano
  • 5 grams dried basil
  • 5 grams dried thyme
  • 12 grams garlic powder
  • 12 grams onion powder
  • 13 lemon
    (zest only)
  • Salt and pepper, to taste

Garnish

  • Chopped fresh parsley
  • Sprouted seeds

Instructions

  •  
    Preheat the oven to 180 degree Celsius (gas mark 4)
  • Line a baking tray with parchment paper
  • Whisk together the ground chia seeds and water until well combined, then place in the fridge to set for 15 minutes.
  • In a food processor or blender, pulse almonds a few times until they are
    broken up into small chunks. Make sure you don’t pulse it into a powder.
    Remove and set aside. Place the sun-dried tomatoes, parsley, lemon zest and oil and pulse
    briefly to blend. Add in the oregano, basil, thyme, garlic powder and
    onion powder.  Pulse a few times until everything is combined

  • Place the hake on the lined tray and season with salt and pepper . Using a
    pastry brush, coat each fillet with the flax egg mixture. Spread the
    almond-herb paste evenly over the top of the hake and coat well.
  • Bake until opaque in the center, about 7 to 9 minutes, depending on thickness.
  • Garnish with sprouted seeds and fresh chopped parsley and serve with a lemon wedge on the side.

Notes

*NB: For nut free replace almonds with mixture of toasted sunflower/sesame/pumpkin seeds, roughly chopped 40 g per person
 
Source: http://www.eatingwell.com. Adapted for Natural Chef by Teamar Melles.

Courgetti in basil pesto and slow roast balsamic tomatoes

Courgetti in basil pesto and slow roast balsamic tomatoes

The nutritional yeast in this dish plays an important role not only for its nutty and cheese-like flavour but also for its complete protein profile of meat, eggs, cheese and other dairy products when consumed in a balanced diet. It is also a good source of B-vitamins. A tablespoon of nutritional yeast contains up to 180% of the RDI for B-vitamins and is especially rich in thiamine, riboflavin, niacin, vitamin B6 and vitamin B12. The flavour in Mediterranean pesto is achieved by adding basil, which has superb immunity enhancing properties. The pine nuts used in this pesto make it so tasty, these little nuts from pine trees are nutrient packed and can lower bad cholesterol.

Ingredients

Makes 500 g (for 12 people)

  • 160 grams pine nuts
    toasted
  • 32 grams nutritional yeast
  • 4 garlic cloves
    crushed
  • 120 grams basil leaves
  • 240 ml olive oil
  • 2 lemons, juice only
    (or to taste)
  • Seasoning to taste

Makes 85 g (for 1 nut free and for decoration of dish)

  • 8 grams nutritional yeast
  • 1 garlic cloves
    crushed
  • 30 grams basil leaves
  • 60 ml olive oil
  • 1/2 lemon, juice only
    (or to taste)
  • Seasoning to taste

Instructions

  • Toast the pine nuts in a dry frying pan.  Remove and allow to cool a little.
  • Place garlic and salt in mortar.  Pound the garlic until it is all broken up, then add the nuts and break them up too.  Add the basil crushing it using a light circular motion.
  • Pour in the oil little by little and continue to pound until desired consistency.
  • Add the lemon juice
  • Add the nutritional yeast
  • Taste and season
  • Keep ¼ for nut free serving and add the rest to serving bottle for decoration of dish

Notes

Source: Ceri Jones, Natural Chef Adapted by Deborah
Allergy Advice: Nuts