Recipes: Chicken or Fish?

Sick of steaming your meal prep every week? These recipes from the CSIRO show you how to up the flavour with no extra time or effort.

Ginger & Lime Fish Cakes with Soy Chargrilled Veg

Serves 4

  • 150g sugar snap peas
  • 300g broccoli florets
  • 150g Chinese broccoli, trimmed into 7cm lengths
  • 160g avocado, sliced
  • 2 tbsp salt-reduced soy sauce
  • Lime wedges, to serve

Patties

  • 550g red fish (or salmon) fillets, skin removed
  • 1 egg
  • 75g cooked Jerusalem artichoke
  • 1 small red chilli
  • 2cm piece ginger, chopped
  • 2 kaffir lime leaves, very thinly shredded
  • 75g green beans, trimmed and thinly sliced into rounds

Method

To cook the Jerusalem artichoke, cut it into 2cm pieces and place in microwave-safe bowl with a splash of water. Cover and microwave on high for 6-8 minutes. Drain well, then allow to cool before using in the recipe. You can also steam it for 10-12 minutes. Do not boil it as this will make the mixture too wet. If you can’t find Jerusalem artichokes, simply replace it with the same quantity of peeled celeriac and cook as directed.

To make the patties, place the fish, egg, artichoke, chilli, ginger and kaffir lime leaves in a food processor and process until smooth and well combined, with a sticky texture. Stir through the green beans and season to taste with freshly ground black pepper. With slightly damp hands, divide the mixture into 12 even portions and shape into flat patties. Place on a baking tray lined with baking paper and chill for 20 minutes to set firm.

Heat a barbecue flat plate and chargrill to medium-high. Cook the patties on the flat plate for 4 minutes each side or until cooked through and golden. Transfer to a plate and cover to keep warm.

Add the sugar snap peas, broccoli and Chinese broccoli to the chargrill and cook, turning occasionally, for 5 minutes or until just tender and golden. Transfer to a large bowl. Add the avocado and soy sauce and season to taste with freshly ground black pepper. Toss very gently to combine.

Serve the fish cakes with the vegetable mixture and lime wedges.


One-Pan Chilli-Soy Salmon

Serves 4

  • 1/3 cup salt-reduced soy sauce
  • 1 tsp sesame oil
  • 1 small fresh red chilli, finely chopped
  • 1 clove garlic, crushed
  • 3 cups salt-reduced chicken stock
  • 150g green beans, trimmed
  • 300g baby bok choy, quartered lengthways
  • 4 x 150g salmon fillets, skin on
  • 150g snow peas, halved lengthways
  • ½ cup coriander sprigs
  • 50g almonds, toasted and chopped

Method

Combine the soy sauce, sesame oil, chilli and garlic in a small jug. Season to taste with freshly ground black pepper.

Place the stock, beans and broccolini in a large deep frying pan over high heat and bring to the boil. Add the bok choy and rest the salmon fillets on top, then pour the soy sauce mixture over the salmon. Cover and cook, untouched, for 6 minutes for medium or until the salmon is cooked to your liking.

Meanwhile, divide the snow peas among serving bowls. Spoon the salmon and vegetables over the snow peas. Top with the coriander and almonds and serve.


Chicken Curry with Cucumber Yoghurt Salad

Serves 4

  • 1 tbsp olive oil
  • 600g lean chicken breast fillets, cut into 2cm pieces
  • 1 tbsp curry powder
  • 1 cup tomato passata
  • 2 cups salt-reduced chicken stock
  • 250g eggplant, cut into 2cm pieces
  • 300g carrots, halved lengthways, diagonally sliced
  • Coriander sprigs to serve
  • Cucumber yoghurt salad
  • 200g low-fat natural Greek-style yoghurt
  • ¼ cup chopped mint
  • Finely grated zest and juice of 1 lemon
  • 300g Lebanese cucumber, halved lengthways, diagonally sliced
  • 50g baby spinach leaves
  • ½ cup small coriander sprigs
  • 80g blanched almonds, toasted and chopped

Method

Heat the olive oil in a large saucepan over high heat. Add the chicken and curry powder and cook, stirring, for 3 minutes. Add the passata, stock, eggplant and carrot, then cover and cook, stirring occasionally, for 10 minutes or until the chicken and vegetables are cooked and the sauce has reduced slightly.

To make the cucumber yoghurt dressing, combine the yoghurt, mint, lemon zest and juice in a small bowl. Season to taste with freshly ground black pepper. If you find the dressing is a little thick, add 1-2 tbsp of water to thin it down to a runny consistency.

Arrange the cucumber, spinach, coriander and almonds in a serving dish, with the bowl of yoghurt dressing alongside. Garnish with extra coriander.

Divide the chicken curry among bowls and serve with the cucumber yoghurt salad.


Chicken with Creamy Celeriac Slaw

Serves 4

  • 400g skinless chicken breast fillets, thinly sliced horizontally
  • 1 cup flat-leaf parley leaves, roughly chopped
  • 2 tbsp thyme leaves

Creamy celeriac slaw

  • 160g avocado, chopped
  • 200g low-fat natural Greek-style yoghurt
  • 2 tbsp tahini
  • 2 tbsp white wine vinegar
  • 1 tsp ground cumin
  • 200g green apple, cut into long, thin strips
  • 300g peeled celeriac, cut into long, thin strips
  • 300g Lebanese cucumber, cut into long, thin strips

Method

To make the creamy celeriac slaw, mash the avocado in a large bowl until smooth. Add the yoghurt, tahini, vinegar, cumin and ½ cup of water and whisk until smooth and well combined. Add the remaining ingredients and season to taste with freshly ground black pepper. Toss gently to combine. Chill until required for serving.

Heat a chargrill pan over high heat. Season the chicken strips on both sides with freshly ground black pepper. Cook the chicken on the chargrill for 2 minutes each side or until cooked and golden.

Serve the chicken with the creamy celeriac slaw, topped with the parsley and thyme.


Pistachio-Crumbed Barramundi with Baked Vegetables

Serves 4

  • 150g baby fennel, thinly sliced lengthways
  • 1 red onion, cut into thin wedges
  • 300g small yellow squash, quartered
  • 250g cherry tomatoes, halved
  • 2 tbsp olive oil
  • 1 tsp ground turmeric
  • 1 tsp garlic powder
  • 4 x 150g barramundi fillets, skin removed
  • 50g baby rocket

Pistachio crumb

  • 80g unsalted shelled pistachios, finely chopped
  • 1 clove garlic, crushed
  • Finely grated zest and juice of 1 lemon
  • 2 tbsp oregano leaves
  • 1 tbsp thyme leaves

Method

Preheat the oven to 200°C (180°C fan-forced).

Combine the fennel, onion, squash, tomato, olive oil, turmeric, garlic powder and ⅓ cup of water in a large baking dish. Season to taste with freshly ground black pepper. Place the barramundi on top and season with pepper.

To make the pistachio crumb, combine all the ingredients in a small bowl and season to taste with freshly ground black pepper. Press the mixture evenly over the barramundi.

Bake for 25 minutes or until fish is cooked through and golden. Carefully transfer the barramundi to serving plates. Add the rocket to the vegetable mixture in the dish and combine. Serve with the barramundi.


Chicken Meatballs in Tomato Sauce

Serves 4

  • 575g skinless chicken breast fillets, chopped
  • 80g ground almonds
  • 2 tbsp chopped chives
  • 2 tsp fennel seeds
  • 1 clove garlic, crushed
  • 80g cheddar cheese, finely grated
  • 1 egg yolk
  • 2 cups salt-reduced chicken stock, heated
  • 1 tbsp salt-reduced tomato paste
  • 600g tomatoes, cut into wedges
  • 300g red capsicum, de-seeded and chopped

Herb drizzle

  • 1 cup basil leaves, finely chopped
  • ¼ cup flat-leaf parsley leaves, finely chopped
  • 1 tsp sweet paprika
  • 2 tbsp red wine vinegar

Method

To make the herb drizzle, whisk all the ingredients together in a small jug. Season to taste with freshly ground black pepper. Set aside until required.

Preheat the oven to 220°C (200°C fan-forced). Process the chicken in a food processor until minced. Add the almonds, chives, fennel seeds, garlic, cheese and egg yolk and process until the mixture is well combined, smooth and sticky. Season to taste with freshly ground black pepper. Using slightly damp hands, roll walnut-sized portions of mixture into smooth balls. Transfer to a large heavy-based baking dish.

Whisk together the stock and tomato paste until well combined, then pour around the balls in the dish. Add the tomato and capsicum. Roast for 20 minutes or until the meatballs are cooked through and the liquid has reduced by half. Remove and rest for 5 minutes.

Spoon the herb drizzle over the meatballs and sauce and serve.


CSIRO Low-carb Every Day

Recipes in this feature are edited extracts from CSIRO Low-Carb Every Day by Professor Grant Brinkworth and Pennie Taylor. Available now, Macmillan Australia, $34.99.