Fish Megamix | Jamie Oliver

okay so we're going to do a super simple mid-week healthy meal super beautiful pan cooked salmon couscous asparagus courgettes is going to be really quick it's healthy about 600 calories we're eating the rainbow we've got two of our five a day pretty much this is the stuff that my missus loves okay firstly our carb is couscous 75 grams per person 150 cover it with some boiling water about a centimetre above where the couscous sits basic seasoning goes in and if you wanted to put a little i don't know mint tea bag in there you could a slice of lemon in there you could oh my god a herb in there you could so that goes in and also we'll put our plates above here as well and you might even get a warm plate instead of a cold plate so that's a good start zero effort zero work our pan here is getting quite hot now medium low heat we've got our lovely fish two beautiful salmon fillets there skin on but it's been scaled and it's been pinboned it's a lovely oily fish omega-3 is really really good for you so what i want to do is show you two ways to cook it take a salmon fill it like this and slice it into little centimeter slices this is going to cook in about two minutes so that's proper fast food um i'm then gonna have a chunk score the skin and it's gonna let the heat in efficiently so i'm gonna put salt and pepper on both go skin side down with the chunk into the pan a lot of people don't like soft fish skin they pull it off if you get it crispy they want to eat it if you just put your hand on it for 10 seconds you give full contact to the skin which means full crispiness you're going to get like a kind of fish crackling you can see the heat cooking the fish couscous is on fish is on let's celebrate some veg asparagus a little handful per person grab the end like this and see how it naturally snaps so that's where the soft succulent asparagus goes to more complex woody asparagus which is going to be chewy i'm going to cut the asparagus at an angle just because i like it beautiful nutritious veggie there's our asparagus add a little olive oil and i'm gonna add the asparagus let's just turn the fish now lovely and golden look at that crispy as you like the asparagus you can just jiggle around you can see it's picking up some color next up zucchini or courgette as we call it in england i'm gonna cut it a little bit like the asparagus at an angle so this goes in there the slice fish is going to cook much quicker i'm going to turn this salmon very very different it's going to take twice the time i don't want to overcook this veg if you keep cooking it you're going to deplete all those lovely um all the lovely goodness and nutrients in there but i do want to big up flavor so i'm just going to take a chili remove the stalk and then i want to get rid of the seeds use the tip of your knife to scrape that out and just finely chop it until you're happy with it so the salmon is nearly there the asparagus and courgettes are looking good okay beautiful so guys look the salmon's just come off there these cooking half the time they look really beautiful let's just do a quick salsa three or four nice juicy tomatoes just hack it up if you can get them when they're nice and in season that is half the battle different colors yellows basic seasoning salt pepper olive oil extra virgin if you can just about a tablespoon lemon juice it's going to work so well with the salmon coriander here finely chop that this is going to be tasty i'm just going to use my hands that's what's going to give you that kind of incredible salsa the couscous here has heated my plate up so i've got two lovely warm plates can you see how it's swelled up it's totally fluffy it's not sticky really really nice now what we can do is kiss this with that amazing saucer toss it up this is truly the kind of thing that i'll knock up midweek start to finish 10 to 12 minutes absolutely you could have this as a salad the next day it will get better you can have it cold lovely asparagus courgettes just gonna whack it on the top so you've got your three pieces of salmon here then you've got your salmon steak here beautiful crispy skin and then a nice spoon of natural or greek yogurt super super nice works really well with the couscous beautiful colors having that little light salsa on the top is so beautiful look at that guys who said healthy food had to be boring so guys that is my beautiful pan cooked salmon with beautiful couscous asparagus courgettes to guys from me until next time bye we're gonna do an incredible dish we're gonna be doing fish cooked in salt it's epic it's amazing it's delicious it's nutritious we're gonna do it with asian style healthy greens beautiful this is romantic it's a special occasion this is next level to show us how to do it we've got the one and only bart from bart's fishtails how you doing brother thank you for having me what i do i travel the world to live to fish and to cook together with the most amazing beautiful sustainable fisheries around the globe so yesterday morning went fishing right in the middle of the north sea and we got this bunch of beautiful seabeds and drove it all the way to london if you know these stories behind it it tastes even better so we make this sea bass in a salt crust so which means that all the flavors will stay inside so i have a big bowl yeah some rock salt we have a fish of one kilo and on one kilo of fish you use like one and a half kilo of uh rock salt okay and you use for every 500 gram you use like one egg white so we need three egg whites for this dish i've added a little splash of water and you want to make it kind of muggy and kind of yeah it should stick to your hands that looks beautiful great tell me about this fish we make it an asian style so i cut my lemongrass a bit diagonal i have some some lime slices going to add into the belly of the sea bass beautiful some coriander just fold it first we make a beautiful nice little bed of the sea crust about one centimeter thick yeah this should be close because you want to have these juices stay inside of the fish okay so we're going to cover it all around yeah very important make sure that the skin is not damaged because if the skin is damaged um all these salty flavors come inside and will influence the the taste of it are you happy with that this is beautiful juice it is being a child again sand castles how long are you going to cook that for so it's 190 degrees right yeah and we have it in the oven for like 25 to 30 minutes to make a beautiful salad okay so seaweed and sea plants really rich in vitamin b12 really good for your bones it's nutritious and it's a food for our future and it's sustainable and there's loads of it so here we have wakame so we get rid of the leaves so you're using the stalk yes we're going to slice it in stripes i just want to show you this is coming straight out of the sea here you have a pan of boiling water no salt you add it to the water you take it out wow look at that it goes from brown to green that's the before and after guys look at the difference wowzers if you go to any supermarket in the uk especially you can get all the dried stuff in bags and you just soak it in boiling water and it's really really good so i've blanched these talks for like two minutes so bart shall i just prep these down so it's quite small and delicate yeah so at the same time i'm boiling water here i'm going to prep the same fire in the sea lavender and also guys spinach chard you know all those gorgeous cabbages you can do exactly the same as what we're doing now beautiful look at those amazing colors okay so let's talk about this dressing then brother and what flavors are we using where's the inspiration from yeah well the inspiration comes out of japan so we start with like one half tablespoon soy sauce add some lemon a bit of rice vinegar some mirin to make it sweet brown sugar one teaspoon some chili garlic too half or whole half and we use some ginger about a teaspoon fantastic a whisk perfect so we're going to put this onto the greens yeah yeah add some sesame seeds roasted white ones really really good so this is essentially going to marinate now yeah and then just a little bit of lime zest over top that's so delicious look at these guys asian salt crested sea bears i just go around the outside of the fish like this if we're lucky what we're gonna get wow is the most incredible fish beautiful there's your oven there guys i start cutting from the head side towards the tail and now you're going to fold it open whoa [Music] look how easy this meat just kind of clumps away from the bone i'm just pushing it look at that whoa no way the bones actually give the taste to the flesh too man we gotta plate this up look at how juicy it is dave nice job but gorgeous miso sauce there's only one thing to do now eat it so i'm gonna try the fish first oh the flavor is outrageous it's so clean it's so juicy and then of course the seaweed it's got texture flavour so there you go guys something a little bit different until next time from me and bark bye how do we say bye in your language bye bye ciao that's it crispy skin salmon cooked to perfection with homemade pesto sprout and broccoli lovely french beans new potatoes simple humble food so let's see what we've got i have here come forth some new potatoes the new potatoes have been cooking for about 10 to 15 minutes lovely french beans these require about six minutes put those in the lid will go back on top we've got our salmon here four lovely pieces of salmon season with just a little salt i've got a nice non-stick pan i put that on full whack and i'm gonna go into a cool pan skin facing up as that heats up it's going to render the natural fat out of the salmon so that will start frying then we can turn it onto the skin side and it will go super super crispy so it's going to be crispy delicious and in the middle flaky and juicy so let's get on with the pesto first up half a clove of garlic i will go in with a little bit of salt i'll smash that to a paste in a pesto there's always nuts now classically pine nuts some people toast them off and you can lightly toast them i prefer to leave them raw you're going to get a real creaminess from that so that's about 20 25 grams of pine nuts just bash that up go in with the basil now what i'm going to do is i'm going to pick the lovely smaller leaves into some water they'll freshen up and then we'll sprinkle that on top at the very end bash up this basil now if you just look at the salmon over there guys you can see how the heat thus far has gone up about a centimeter overcooked fish is a real waste of money it's not very nice so just kind of getting your confidence up with those skills that's why i put this dish in 10 recipes to save your life because the principles of pan frying cooking fish making vegetables taste delicious that's what we're after so look come down here we're just going to turn that over notice there's lots of natural oils here now and i can just turn the temperature down a little bit now and i'll cook the fish all the way through on the skin side down i'm going to go in sprouting broccoli they only literally need a minute with the pesto once you've got it to a nice little paste i'm going to go in with a tablespoon and a half extra virgin olive oil i like to put just a tiny squeeze of lemon juice in to this pesto it's not classic you can make it smooth or chunky have a little taste very nice and then about 20 grams of parmesan and that balance of the lemon juice parmesan basil garlic is going to be amazing so pesto is done these veggies are cooked if we cook the veggies in one pan we're not making loads of washing up and that's cool too with the new potatoes you can either squash them like that or we can slice them up while they're kind of steaming and hot this is the perfect time to get your pesto in there just one spoonful is gonna completely transform this whole dish dress it sprawl those wonderful greens all over the place those lovely new potatoes the smell is phenomenal let's get the salmon on see how juicy is that's what we want absolutely gorgeous those little basil leaves that we save put those in and around a little squeeze of lemon let's get in there you're getting this incredible crispy skin really really good and then the pesto it just tastes totally different when you make it than when you buy it from a jar it's just non-comparable so there you go until next time lots of love hello lovely people i hope you're well okay we're gonna make fish pie an absolute great british classic there's many many variations i've written a whole load of recipes over the years but this one is super creamy nice big chunks of fish the feta cheese the spinach and the pea works totally well i do it for my family all the time i've got one pot on here with some boiling water i've got one tray on here now the beginning of the story starts with a little tablespoon of olive oil in a cold pan let it heat up and i'm going in with one rasher of smoked bacon now i know you might be thinking why one rasher okay i don't want bacon in the fish pie per se but i do want that incredible smoky flavor then i'm going to use some spring onions right a slightly sweeter flavor we're going to get in there we go in with the spring onions now this is a clean carrot actually there's no benefit in peeling it whatsoever so i'm just going to slice it lengthwise this beginning where we're just sort of sweating off the veg that actually caramelizes the natural sugars so in we go with the carrots this is parsley really really fresh one of the best bits of a fish pie other than the fish is the beautiful potato top right and i want to pimp it not just in flavor and visual appeal but also nutritionally i want to give you more stuff that's good for your body so what do we do first up the tip is don't peel it the most nutritional part of the potato is the skin so the potatoes go into some boiling water now potatoes are classed as a starchy carb they're not bad for you but if you have too much of them that can be a bit of a problem so by going 50 50 sweet potato and potato we're really you know doing cool stuff we'll boil that until they're just sort of softened and cooked so the potatoes are cooked let's drain those that steam sort of going is really important so don't start mashing it straight away just leave that for a couple of minutes so let's talk about fish you want about 600 grams of fish right so i've got 500 grams of salmon 100 grams of prawns you can take that completely away and just reflect what is good in your local fish markets right what i want to do is just chunk it up into bite-sized pieces we need to turn these veggies into the base of a truly delicious sauce so the way i'm gonna do that is we're gonna add some flour two tablespoons of flour go in and that's your thickening agent so we'll mix that up and now we can start to add 600ml of milk don't add it all at once otherwise it will just not work and it will start to thicken and this is going to give you that lovely silky thickness two teaspoons of english mustard are going to kick this party up i've got frozen peas and frozen spinach i've got 400 grams of each as i heat these up in here they just start to kind of melt and this sauce will just go really green i'm gonna go in with the peas now and with the fish right the salmon and the prawns turn the heat off now we don't really need to cook that at all we're just literally mixing it up that's kind of perfect now but i'm thinking it's going to be a bit dry when it's actually cooked you just pop a little bit of water or milk i'm just going to stir that through that's 125 grams of feta cheese it seasons the whole dish beautifully so mash up the potatoes and sweet potatoes you know don't overly mash it i quite like seeing the two different colors i definitely give it a nice little season of salt and some pepper and now let's top it sprinkle it on the top and you don't have to take it right to the edge the reason i've done this is because i kind of wanted like a little mountain range right and the more peaks and troughs the more surface area the more crispy bits i'm going to whack this in the oven come on blipping all around the sides nice and juicy crispy crispy crisp i always go for the corner because i get double crispy bits that's just our secret right so don't go around telling anyone that it's a really really good one serve it with a nice little salad wedge of lemon let's have a little try super creamy the topping with the sweet potato and the potato is really really good nice little tip there the feta cheese which is quite unusual works totally well take care so we're going to do smoky pancetta cod with grey spinach lentils and rosemary it's so good so first up get yourself a pan get it on full whack and we're gonna get it hot here we've got a beautiful little steak of cod now a nice tip if you cut the fish fillet at an angle it will cook even quicker i'm going to wrap it in some lovely smoked pancetta the smoked pancetta is going to give it such a delicious comforting flavor but it's nice and thin as you can see so you're not ramping up too much of the old sap fats just lay the pancetta over the cod like this and then just tuck it under like that beautiful and then we're adding a brilliant herb rosemary really savory and just fantastically delicious i'm going to go into the pan with just a little olive oil so i'm going to pick this cut up and i'm going to put it straight down in the fat like that [Music] i'm going to turn that down to sort of a medium heat and about two and a half minutes on each side maybe two minutes and that's going to be delicious so while that's cooking let's think about the other ingredients that are going to bring this together i've got some spinach here so just pick through it you can get the bag spinach which is even easier to prep because it's all washed and ready to go if you just have a look in the pan now you can see kind of looking nice the smells in the room are fantastic they really are and then when you think it's looking good just get yourself a little palette knife let's get under the fish get in there and let's turn it over look at that absolutely beautiful gorgeous really is super fast super quick delicious nutritious food i'm gonna go in with the spinach straight into the pan here and you won't believe how quickly this will just wilt you can season it with a little bit of salt and pepper look at those colors in the pan so look that's about four minutes super quick so i'll put the fish on the board and then if you come here have a little look at this that's your spinach and the cooking juices and what i might nick which is one of my pantry ingredients is just a little drizzle of vinegar tiny drizzle and that will just give the spinach a lovely little kind of kick of acidity [Music] and then this pan goes straight back in and i'm going to use a pouch of lentils now this is one of my pouches here but you can get different brands and you can get different packs in supermarkets why are these a good little hat often they need soaking overnight they need some long cooking and these pouches are exactly the kind of help you need to get the good stuff in you without all of that kind of faffing around so simply all i'm going to do is put the lentils in the pan with all the sticky bits of goodness and maybe give it a little splash of water bring the lentils back up to the boil and in under five minutes we've got a beautiful delicious fantastic looking nutritious dish that i think you're gonna love i'm just gonna take a little spoon like this and i'm gonna go straight into the middle of the plate lovely take some of this spinach and just lay that to one side it's a really nice portion of food absolutely beautiful now look if you look on the board here i've got a little bit of the resting juices here from the fish and the bacon so what i can do is just kind of turn that into a dressing and i'm just going to use the smaller spinach leaves with a little bit of vinegar and i'll just dress them look at that and that my friends is a lovely lovely little dinner i really think it's beautiful this is the kind of food i love mid-week when i haven't got much time i want to eat something healthy right this is 350 calories two of your fruit and veg a day nice source of protein omega-3s it's really really good food and it looks incredible now it's time for the taste test what we should have is amazing texture flaky flaky fish look at that look at the juiciness of that fish so there you go guys absolutely delicious fun to do quick easy healthy blooming good looking and blooming tasty good luck

Channel: Jamie Oliver

Views: 183,089

Keywords: jamie, oliver, cooking, food, cook, recipe, tube, chef, foodtube, jamieoliver

Id: XR46IzXynQk

Length: 23min 20sec (1400 seconds)

Published: Sun Jan 23 2022