There is nothing more satisfying than knowing what meals you have planned for the week. It takes a lot of the stress out of cooking that dreaded ‘mid-week meal’. What could possibly be better than being satisfied you ask? Being excited, that’s what. We all spend a great deal of time throughout our lives eating. At the very least; there are three meals a day plus all the little snacks in between. This can mean that food sometimes gets a little boring; you lose all inspiration and end up regurgitating the same meals day in day out. Every now and then I recommend you think outside of the box. Set yourself a challenge and go for it, ask a friend to name two or three ingredients and create something new. You don’t have to be a wiz in the kitchen to do this, there are several cooking methods that anyone can master and most are very forgiving. My favorites include pan frying and poaching. Today I’m going to blab on a little about poaching and share a quick healthy mid-week meal, just for you. 

Poaching is the process of cooking food in liquid, the most common forms of liquid used in poaching included milk, stock and wine (wines a good one, you get to taste the wine 😉 ). Poaching is best for delicate foods such as eggs, chicken (and other poultry), fish and fruit. The trick to keeping all these nice and moist is to keep the heat low and keep the poaching time to a minimum (ensuring the protein is cooked all the way through, use these internal temperatures as a guide http://www.foodsafety.gov/keep/charts/mintemp.html). The best advice I can give you is to keep things simple, but interesting. There’s no need to cook something three ways when cooking it once is just as good. Minimize the confusion of flavour, only add one or two prominent flavours and let the rest of the ingredients fill the supporting roll. But most important of all, remember to have fun when cooking, This will make a world of difference.

Below you will find a slightly Asian inspired poached coconut fish with cauliflower rice. Of course you can use standard rice if you really want to, but remember what i said about challenging yourself 😉 

Coconut Fish with Cauliflower Rice
Serves 4 Cooking Time 20 minutes

What you will need:

  • 1 x medium cauliflower
  • 4 x firm white fish fillets of your choice
  • 1 x 400ml tin coconut cream
  • 1 x thumb sized piece of ginger, roughly chopped
  • 1 x garlic clove, crushed
  • 1 x small bunch of coriander (roots and all) roughly chopped
  • 1 x bunch of broccolini
  • 1 x tablespoon soy sauce
  • 1 x garlic glove, diced
  • 1 x red chili, thinly sliced
  • 2 x spring onion , thinly sliced
  • 1 x carrot, cut tin thin match sticks.

Now What?

  1. For the cauliflower rice, place cauliflower in a food processor and process until it looks like rice (you can build up your arm muscles by using a grater or cutting it super fine with a knife)
  2. Place in a microwave safe dish and set aside.
  3. Combine the coconut cream, ginger, garlic and coriander into a medium sized saucepan, add the fish fillets and place over a medium low heat. Once the coconut milk begins to simmer it should only take about 5 minutes to cook through (test with a meat thermometer if you have one).
  4. Once the fish is on place the cauliflower rice into the microwave and cook for 3-5 minutes (this depends on the qty you are making).
  5. While the rice and fish cook, place a frying pan over a high heat, add the brocolini, soy sauce and garlic and cook for 3-4 minutes until brocolini is tender.
  6. Once everything is cook serve the fish on a bed of rice, place the chili, spring onion and carrot on top of fish (feel free to add a dash of soy) and serve with the pan fried brocolini.

Coconut FishCoconut FishI would like to thank Matt for guest blogging for me today! Great Recipe!