Cooking with Nemi: Pan-fried salmon with green beans stir fry, served with rice.

Hi!

Hope the week is going great. Well this post is looong overdue. Nemi and I made this delicious meal (well more of Nemi making and me helping) months ago when I was in Oxford. As you can see, it is healthy because of the generous serving of veggies, and then the fish, and it tastes even better than it looks. If you like fish, and are looking for a healthier alternative to our good old rice and stew, this meal is a must-try. Now I won't ignore the fact that green beans are not a staple in our Nigerian diet (for those of you who live in Naija), and not so cheap either. I don't see why we can't grow green beans in this country- it is actually a very healthy vegetable and it is quite bland, so no overwhelming taste, and so it always tastes good when seasoned or stewed. However you can buy a big bag of green beans (can serve 6-8 people and can be refrozen) for between N1000-1500 at the frozen foods unit of any supermarket here. Anyway here goes the recipe!

Ingredients
Green beans
I small onion
Bell Pepper-we used 1 red and 1 yellow
Seasoning e.g maggi, then curry, thyme, salt to taste.
Chilli pepper
Tomato puree
Non-oily fish e.g salmon, croaker
Carrots
5 tablespoons of olive oil
Rice- preferably basmati.

Chop the peppers and onion. Start by heating up a bit of oil in a pan or wok for a few minutes.

Add the green beans and peppers as well as onions and toss to combine. Break up any clumps of sliced onions that may have stuck together and stir fry till tender. This will take anywhere from 1-3 minutes. Turn off the heat.

To make the stir-fry sauce, mix some tomato puree with the seasoning and some chilli pepper and add a bit of water. Mix thoroughly.

Using only a quarter of the sauce mixture, thoroughly coat the fish with the sauce, and then using about 2 tablespoons of oil (heated in another pan), place the fish in the pan to fry for a minute, turn over and over till it is well cooked. (This takes about 4 minutes). If you like, you can grill the fish in foil for 3 minutes in the oven so the sauce soaks into it better. 

 

The rest of the sauce should be poured into the veggie mixture, turn on the heat again, and then keeping tossing till it begins to really sizzle. At this point you may add some soy sauce if preferred. Add a bit more water if the sauce is looking dried out. Turn off the heat. 

For the carrots, simply slice them with a julienne peeler or any other tool you like, then steam the carrots.

For rice, cook the usual way. Make sure the rice serving is not too large.

And there you have it!

Laterz!

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