Rice

Perfectly baked salmon

Posted by Gary

Since turning the ripe old age of fifty I’ve been monitoring my health a little more. You’ll recall the posts on the birthday gift from the Australian Government and the follow up on my colonoscopy. Tonight I want to share with you how I make perfectly baked salmon.

Sunday dinner. Baked salmon with kale salad yoghurt instant noodles.
Sunday dinner. Baked salmon with kale salad yoghurt instant noodles.

Given a need to keep everything in good shape I reexamined my eating habits and thought rather than the low carbohydrate high fat diet, given my age, I should look at reducing my saturated fat intake and try to keep sugar to moderate levels. That meant a reassessment of how much red meat I ate. I’ve basically reduced the amount of beef, lamb and pork to occasional ingestion and I treat those occasions as special. The mainstay protein of my diet at the moment has been skinless chicken and fresh Atlantic salmon (from the clean waters around Tasmania).

I used to cook my salmon in a frying pan with a lid on for five minutes and it would give me perfect results albeit a little smoky. I used to use grape seed oil to stop the skin from sticking to the bottom of the frying pan. It also meant I would have lovely crisp skin. In an effort to further reduce the amount of oil, I’ve turned to baking my salmon. I have a small bench top toaster/oven which is perfect for cooking small sized fillets of fresh salmon.

To achieve perfectly baked salmon I heat the oven to 200 °C (392 °F) and then on baking paper I place the salmon and add a little salt and pepper and anything else I may want to season the salmon with, e.g., chilli flakes or dried mixed herbs. If you like you could rub in a small amount of olive oil but it really isn’t necessary. I then place the salmon in the oven for 12 minutes (I use a timer so I don’t get it wrong).

After 12 minutes I turn off the oven and open the door. I then let the salmon rest for 5 minutes and don’t do anything with it. After 5 minutes it’s cool enough to pick up with your fingers and to be placed/arranged on a plate. At this stage it can also be flaked apart if you wish to add it to pasta or rice.

I’ve added some photographs of my baked salmon meals including a few time-lapse videos of me consuming these perfectly baked salmon dishes.

If you click on a photograph it will open up a short YouTube video.

This is a photograph of Monday dinner. Baked salmon, sweet corn and wasabi aioli avocado.
Monday dinner. Baked salmon, sweet corn and wasabi aioli avocado.
This is a photograph of Tuesday dinner. Salmon and noodles.
Tuesday dinner. Salmon and noodles.
This is a photograph of Monday dinner. Watch me eat baked salmon with quinoa kale coleslaw with walnuts, coconut and sesame seeds.
Monday dinner. Watch me eat baked salmon with quinoa kale coleslaw with walnuts, coconut and sesame seeds.
This is a photograph of Baked salmon with sweet potato chips, quinoa rice and kale coleslaw
Baked salmon with sweet potato chips, quinoa rice and kale coleslaw

 Do you have a way to make perfectly baked salmon?

Chicken kale quinoa rice

Posted by Gary

I don’t feel that well today. I woke up without enough sleep. I knew I had chicken in the refrigerator and there was kale quinoa rice too. It was a simple decision without any need for thought for the rest of the day. I could attend meetings and work without thinking about meal preparation.

I also wrote today a short post remembering the Bali bombings in 2002 and three of my closest friends who are all connected with the event. This is a time of year when I ponder the meaning of life. I hope for peace knowing the reality is so fragile.

Chicken kale quinoa rice
Recipe Type: Dinner
Cuisine: Australian
Author: [url href=”http://about.me/garydlum” target=”_blank”]Gary Lum[/url]
Prep time:
Cook time:
Total time:
Serves: 1
Ingredients
  • Skinless chicken thigh pieces (2)
  • Lemon zest from 1 lemon
  • Kale (3 stems)
  • Quinoa rice (1 packet from Coles)
  • Fried onions (100 grams)
  • Coconut milk (low fat, 2 tablespoons)
  • Spring onions (1 tablespoon)
  • Basil (shredded, 1 tablespoon)
Instructions
  1. Cooked the chicken in foil with lemon zest for 45 minutes at 150 °C
  2. Wilt the kale in a frying pan with some oil
  3. Cook the quinoa rice in the microwave as per instructions
  4. Add the rice to the kale
  5. Add the coconut milk
  6. Add the fried shallots
  7. Cut the cooked chicken into strips
  8. Add the chicken to the kale quinoa rice
  9. Mix everything together and plate up
  10. Garnish with basil and spring onion
  11. Shoot a photograph
  12. Prepare a timelapse video while eating
  13. Wash the dishes
  14. Write the recipe
  15. Blog (verb)
Humpday dinner. Chicken with kale quinoa rice.
Humpday dinner. Chicken with kale quinoa rice.

I forgot to add that I used the last of the pickled onions that I made on Sunday.

I’m really impressed with the ability of YouTube to enhance iPhone timelapse videos. I accidentally shot this video in portrait mode rather than landscape. It looked stupid. With the magic of YouTube it was rotated into landscape mode and looks reasonable. I received a nice comment from an Australian blogging legend, viz., Lorraine Elliott from Not Quite Nigella. She mentioned her husband also likes to capture videos of himself eating. I’m in good company 

What did you eat today?

Fried chicken quinoa rice and kale

Posted by Gary

Fried chicken quinoa rice and kale just sounds so yummy doesn’t it? What could be better than combining quinoa and kale superfoods. Okay so I’m being a little facetious. I do like quinoa and kale. Mixing them together with other yummy stuff just makes for a perfect meal for one which is quick and easy to put together.

Fried chicken quinoa rice and kale
Recipe Type: Dinner
Cuisine: Australian
Author: [url href=”https://about.me/garydlum” target=”_blank”]Gary Lum[/url]
Prep time:
Cook time:
Total time:
Serves: 1
Ingredients
  • Skinless chicken thigh
  • Quinoa
  • Rice
  • kale
  • Almond flakes
  • Fried shallots
  • Red onion
  • Fennel
  • Chives
  • Parsley
  • Low fat coconut milk
  • Red capsicum
Instructions
  1. Bake the chicken in foil at 220 °C for 40 minutes and then slice up thinly
  2. Wilt shredded kale in a frying pan with oil
  3. Add the shredded chicken
  4. Add the cooked quinoa and rice
  5. Add the capsicum
  6. Stir fry everything until it’s cooked through
  7. Add the flaked almonds and fried shallots
  8. Add a good slug of low fat coconut milk and let it incorporate into the rice
  9. Turn off the heat and stir in the fennel and red onion
  10. Plate up and garnish with chives and parsley
  11. Shoot a photograph
  12. Eat the bowl of food
  13. Wash the dishes
  14. Write the recipe
  15. Blog (verb)
Thursday dinner. Fried chicken quinoa rice and kale.
Thursday dinner. Fried chicken quinoa rice and kale.

 

Thursday lunch. Pumpkin, tomato, and spinach pizza from Urban Bean Espresso Bar.
Thursday lunch. Pumpkin, tomato, and spinach pizza from Urban Bean Espresso Bar.
Thursday lunch. Pumpkin, tomato, and spinach pizza from Urban Bean Espresso Bar.
Thursday lunch. Pumpkin, tomato, and spinach pizza from Urban Bean Espresso Bar.

 

Thursday breakfast. Baked beans and avocado on an English muffin.
Thursday breakfast. Baked beans and avocado on an English muffin.

What did you cook for dinner tonight? Would you have quinoa rice?

If you want to see the photographs as a gallery click here. Click on one image to see it full size. To see the EXIF data (including a map if the photograph was geotagged) click on the information (i) icon in the top right corner. You can navigate through the gallery using the arrow keys or by swiping if you’re using a tablet or smartphone.

Panko crusted baked salmon with quinoa rice and kale plus what I ate today

Posted by Gary

It’s a Monday and the start of new work week. I was meant to be in Sydney for a meeting but decided to stay in Canberra and join by teleconference so I could handle a load of other work. Over my lunch break as I was enjoying a light smoked salmon and lettuce snack I pondered tonight’s Panko crusted baked salmon with quinoa rice and kale.

It’s been a few months since I’ve cooked with panko crumbs so my mouth was watering as this was cooking.

Panko crusted baked salmon with quinoa rice and kale plus what I ate today
Recipe Type: Dinner
Cuisine: Australian
Author: [url href=”https://about.me/garydlum” target=”_blank”]Gary Lum[/url]
Prep time:
Cook time:
Total time:
Serves: 1
Ingredients
  • Salmon with the skin on
  • Quinoa
  • Rice
  • Kale
  • Almond flakes
  • Fried shallots
  • Capsicum
  • Chili
  • Dill
  • Lemon zest
Instructions
  1. In a frying pan heat some grape seed oil and then add the kale, chili and capsicum
  2. Sautée until the kale has started to wilt
  3. Add almond flakes and fried shallots
  4. Cook the salmon in the oven for 12 minutes after coating in grape seed oil and panko crumbs
  5. Cook some quinoa and rice together
  6. Plate up the kale, chili, capsicum, almond flakes and fried shallots
  7. Spoon up some quinoa rice as a bed for the salmon
  8. Place the salmon on the rice
  9. Add some lemon zest to the salad and dill to the salmon
  10. Shoot a photograph
  11. Eat the meal
  12. Wash the dishes
  13. Write the recipe
  14. Blog (verb)
Monday dinner. Panko encrusted baked salmon with quinoa rice served with kale, capsicum, chili, dill, lemon zest, almond flakes and fried shallots.
Monday dinner. Panko encrusted baked salmon with quinoa rice served with kale, capsicum, chili, dill, lemon zest, almond flakes and fried shallots.
Monday lunch. Smoked salmon and lettuce.
Monday lunch. Smoked salmon and lettuce. A light lunch knowing I was going to have a filling dinner.
Monday breakfast. Overnight soaked oats.
Monday breakfast. Overnight soaked oats. This had a little cocoa powder in it for a lovely chocolate flavour for breakfast.

So this is how I cooked my Panko crusted baked salmon tonight. I like that I was able to incorporate healthful additions like quinoa and kale. The whole meal had a great combination of flavour and crunchy texture. I know some people have said they dislike kale, but when it’s wilted and cooked in a little oil in a nonstick frying pan it takes on the flavours of the other foods it’s cooked with. In this case the chili and capsicum.

If you make this Panko crusted baked salmon please let me know.

If you want to see the photographs as a gallery click here. Click on one image to see it full size. To see the EXIF data (including a map if the photograph was geotagged) click on the information (i) icon in the top right corner. You can navigate through the gallery using the arrow keys or by swiping if you’re using a tablet or smartphone.

Baby asparagus #aussiespears all gone

Posted by Gary

After receiving my package of fresh #aussiespears last week from the Australian Asparagus Council I finished the last bundle of Baby asparagus tonight. It was sad to say goodbye to my #aussiespears. I enjoyed them so much. I left a bundle of baby spears for the last hurrah.

#aussiespears all gone
Recipe Type: Dinner
Cuisine: Australian
Author: [url href=”https://about.me/garydlum” target=”_blank”]Gary Lum[/url]
Prep time:
Cook time:
Total time:
Serves: 1
Ingredients
  • Salmon
  • Quinoa
  • Rice
  • Bok choi
  • Asparagus
  • Ginger marmalade
  • Low fat coconut milk
  • Chili flakes
Instructions
  1. Bake the salmon for 12 minutes at 200 °C
  2. Fry off some bok choi, asparagus, quinoa and rice until the leaves wilt and the asparagus softens
  3. Add a tablespoon of ginger marmalade
  4. Add about 100 mL of low fat coconut milk
  5. Add a teaspoon of chili flakes
  6. Plate up in a large bowl
  7. Shoot a photograph
  8. Eat the meal
  9. Wash the dishes
  10. Write the recipe
  11. Blog (verb)
Monday dinner. Baked salmon with coconut quinoa rice, bok choi, ginger marmalade, and asparagus.
Monday dinner. Baked salmon with coconut quinoa rice, bok choi, ginger marmalade, and Baby asparagus.

So ends the little #aussiespears adventure. It’s been good. I’m grateful to the Australian Asparagus Council for the fresh spears, the tea towel and the salad cup. I especially enjoyed the baby asparagus.