Poke Bowl Recipes

How to make your own basic Poke Bowl

1. Choose a base: Brown rice, coconut jasmine rice, white sushi rice, soba noodles, or leafy greens

2. Choose a protein: The foundation of poke is best-quality fresh raw fish. Cut the fillet lengthwise, working against the grain, into ½" strips. Then cut the strips crosswise into ½" pieces. If you can’t get stellar fish, tofu or cooked shrimp are good alts. We like ahi tuna, fluke, hamachi, salmon, tofu, or shrimp.

3. Choose a dressing: The fattier and firmer the fish, the more aggressive the dressing can be. Delicately flavored fish, like fluke, should be dressed simply. Ponzu, shoyu, gochujang, and spicy black bean paste are great bases to work with.

4. Add the fun stuff: Hit at least three of these categories to achieve textural contrast, depth, and balance.

Fresh Fruits & Veg: Sliced avocado, bean sprouts, shelled edamame, or shaved radish
Nuts, Seeds & Spices: Macadamia nuts, skin-on roasted peanuts, toasted sesame seeds, shichimi togarashi, or gochugaru
A Dose of Heat: Crushed wasabi peas, grated Serrano chiles, red Fresno chiles (thinly sliced), or Jalapeños (thinly sliced)
Alliums: Scallions (thinly sliced), sweet onion (finely chopped), garlic chips, or fried shallots
Pickles: Pickled ginger, shiitake mushrooms, red onions, or cucumber

Salmon & Avocado Poke BowlI
Ingredients - 4 servings

Poke

• 1 pound previously frozen wild salmon, skinned and cut into ¾-inch cubes
• 1 medium ripe avocado, diced
• ½ cup thinly sliced yellow onion
• ½ cup thinly sliced scallion greens
• ½ cup chopped fresh cilantro
• ¼ cup tobiko (flying fish roe) or other caviar
• 3 tablespoons reduced-sodium tamari
• 2 teaspoons toasted (dark) sesame oil
• ½ teaspoon Sriracha
• Brown Rice Salad
• 2 cups cooked short-grain brown rice, warmed
• 2 cups packed spicy greens, such as arugula, watercress or mizuna
• 2 tablespoons rice vinegar
• 2 tablespoons extra-virgin olive oil
• Bertolli Olive Oil Extra Virgin
• Buy 1 Get 1 FreeThru 07/25
• 1 tablespoon Chinese-style or Dijon mustard

Preparation

1. Gently combine salmon, avocado, onion, scallion greens, cilantro, tobiko (or caviar), tamari, sesame oil and Sriracha in a medium bowl.
2. Combine rice and greens in a large bowl. Whisk vinegar, oil and mustard in a small bowl. Add to the rice salad and mix well. Serve the poke on the rice salad.

Tuna (canned) Poke Bowl

Serves 2

• 2 teaspoons low-sodium soy sauce (or 1 teaspoon tamari, if gluten-free)
• 1 teaspoon sesame oil
• 2 tablespoon orange juice
• 1-inch piece of ginger, peeled and grated or minced
• 2 5-ounce cans tuna in brine, drained
• Small handful of cilantro, chopped
• 1 scallion, finely chopped
• 1 cup cooked rice or other grain, cooled
• 1/4 medium avocado, cubed
• 4 cherry tomatoes, quartered
• 1 tablespoon sesame seeds

1. Place the soy sauce, sesame oil, orange juice and ginger in a jar. Secure the lid and shake well until the dressing is emulsified. (Or whisk together in a small bowl.)
2. Empty the drained tuna into a small bowl and pour the dressing over top. Add in the scallion and cilantro then toss to coat well. Divide the rice between two bowls and top with the dressed tuna, avocado, tomatoes and sesame seeds.

Tofu Poke Bowl - Follow basic Poke recipe at top of this blog and use Tofu for the protein part.

Tuna Salads

Mediterranean tuna salad

• 1 baby cos lettuce, leaves torn
• 200g red grape tomatoes, halved
• 1 small red onion, halved, thinly sliced
• 1 Lebanese cucumber, cut into 2cm cubes
• 1 green capsicum, cut into 2cm cubes
• 2/3 cup feta
• 2/3 cup pitted kalamata olives
• 2 tablespoons chopped fresh oregano
• 2 x 185g cans tuna in oil
• 1/4 cup red wine vinegar
• crusty bread, to serve

METHOD

1. Place lettuce, tomatoes, onion, cucumber, capsicum, feta, olives and oregano in a large bowl.
2. Add tuna (undrained). Drizzle with vinegar. Season with pepper. Toss gently to combine. Serve.

Classic Nicoise Salad

Ingredients

• 1 pound red-skinned potatoes, sliced 1/3 inch thick
• salt
• 2 tablespoons dry white wine
• 10 ounces haricots verts or thin green beans, trimmed
• 4 large eggs
• 1/4 cup white wine vinegar
• 1/2 shallot, minced (about 2 tablespoons)
• 2 tablespoons dijon mustard
• 1 tablespoon chopped fresh thyme
• Freshly ground pepper
• 3/4 cup extra-virgin olive oil
• 8 cherry tomatoes or small cocktail tomatoes, halved or quartered
• 1 head Boston lettuce, leaves separated
• 6 radishes, trimmed and quartered
• 2 5 1/2-ounce cans Italian or Spanish tuna packed in olive oil, drained
• 1/2 cup nicoise olives

Directions

1. Put the potatoes in a medium saucepan; cover with cold water and season with salt. Bring to a simmer over medium-high heat and cook until fork-tender, about 5 minutes. Drain and transfer to a medium bowl; drizzle with the wine and let cool. Reserve the saucepan.
2. Meanwhile, bring a separate saucepan of salted water to a boil. Fill a bowl with salted ice water. Add the haricots verts to the boiling water; cook until crisp-tender and bright green, 2 to 4 minutes. Drain and immediately plunge into the ice water to cool; drain and pat dry.
3. Place the eggs in the reserved saucepan and cover with cold water by about 1 inch. Bring to a simmer over medium-high heat, then cover, remove from the heat and let stand, 10 to 12 minutes. Drain, then run under cold water to cool. Peel under cold running water.
4. Make the dressing: Whisk the vinegar, shallot, mustard, thyme, 1/2 teaspoon salt, and pepper to taste in a bowl. Whisk in the olive oil in a slow, steady stream until emulsified.
5. Toss the tomatoes ian a small bowl with salt and pepper to taste. Add about 1/4 cup dressing to the potatoes and toss. Quarter the hard-cooked eggs.
6. Divide the lettuce among 4 plates. Arrange the potatoes, haricots verts, radishes, hard-cooked eggs and tuna on top. Pour any juices from the tomatoes into the dressing, then add the tomatoes to the plates. Drizzle with the dressing and top with the olives.

Israeli Couscous and Tuna Salad

Ingredients

• 2 cups Israeli couscous (10 to 12 ounces)
• 2 (7-ounce) cans or jars Italian tuna, drained and flaked
• 2 teaspoons grated lemon zest (2 lemons)
• 1/4 cup freshly squeezed lemon juice
• 1/2 cup good olive oil
• 3 tablespoons capers, drained
• 1/2 cup pitted, oil-cured black olives, coarsely chopped (3 ounces)
• 1/2 cup jarred roasted red peppers, medium-diced (4 ounces)
• 2 teaspoons minced garlic (2 cloves)
• Kosher salt and freshly ground black pepper
• 1 cup chopped scallions (6-8 scallions)
• 1/4 cup julienned fresh basil leaves, lightly packed
• Juice of 1/2 lemon

Directions

1. Bring 4 cups of water to a boil in a medium-size saucepan. 
2. Add the couscous and reduce the heat to very low. 
3. Cover the pot and simmer for 12 to 15 minutes, until the couscous is just tender. (I pull the pot halfway off the heat.) Drain in a colander.
4. Meanwhile, combine the tuna, lemon zest, lemon juice, olive oil, capers, olives, red peppers, garlic, 1 tablespoon salt, and 1 1/2 teaspoons black pepper in a large bowl. Pour the hot couscous into the mixture and stir well. 
5. Cover and set aside for 10 to 15 minutes, stirring occasionally. 
6. Just before serving, stir in the scallions, basil, juice of the 1/2 lemon, and 1 more teaspoon of salt. 
7. Taste for seasonings and serve warm or at room temperature.

HEALTHY and WHEAT/GLUTEN FREE RECIPES

TACO SALAD

Ingredients

• 1 1/2 pounds ground beef, browned and drained
• 1 16 ounce can red kidney beans, rinsed and drained
• 1 head lettuce, shredded
• 1 pound cheddar cheese, grated
• 4 tomatoes, diced
• 1 10 ounce bag GF corn chips, crushed

Directions

Mix together beef and beans; chill 3 hours or overnight. Place in large bowl and top with lettuce, cheese and tomato. Before serving, add corn chips. Toss. Add dressing. Toss and serve.

OLIVE-STUFFED CHICKEN with CREAMED MUSHROOMS

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 pound button mushrooms, sliced
• 1 cup olives, chopped
• 1 small onion, chopped
• 1 cup heavy cream
• 2 cloves garlic, minced
• ½ teaspoon dried thyme
• ¼ cup olive oil, divided
• 2 tablespoons butter
• 4 toothpicks, optional
• 1 ½ teaspoons each salt and pepper, plus more to taste

Directions:

1. Preheat oven to 350° F.
2. 
   
3. Rinse and pat dry chicken. Cut a pocket in the thickest part of the breast and stuff with ¼ cup of chopped olives. If olives spill out, pierce with a toothpick to keep closed. Season with salt and pepper.
4. 
   
5. Heat 2 tablespoons olive oil in a large pan and sear chicken 3-4 minutes on each side. Transfer to a baking dish and finish in the oven for 15-20 minutes depending on the thickness of the breast.
6. 
   
7. Meanwhile, heat remaining oil with butter in the same pan over medium heat. Add onion and cook for 5 minutes until translucent. Add mushrooms, stirring frequently for an additional 5 minutes. Add cream, garlic and thyme to pan and reduce heat to low. Let simmer until sauce begins to thicken, 5-10 minutes. Season with salt and pepper.
8. 
   
9. Remove chicken from oven and discard toothpicks. Spoon mushroom sauce over chicken and serve.

ROASTED PORK LOIN PROSCIUTTO and LEMON with GRILLED ASPARAGUS and PEPPERS

Ingredients:

• 1 3-pound boneless pork loin
• 5 ounces thin prosciutto slices, about 10
• 1 medium lemon, sliced very thinly
• 1 pound asparagus, trimmed
• 1 red bell pepper, julienned
• 1 orange bell pepper, julienned
• ¼ cup chopped chives
• ¼ cup chopped tarragon
• 1 cup Pinot Grigio
• ¼ cup olive oil
• 1 ½ teaspoons dried oregano
• 2 teaspoons salt, divided
• 4 teaspoons pepper, divided
• 1 ½ tablespoons butter
• 1 tablespoon cornstarch
• 1 tablespoon water
• 2 tablespoons fresh lemon juice, divided
• Kitchen twine

Directions:

1. Preheat oven to 450° F
2. 
   
3. Align pork with fat side down with one cut side facing you. With a knife, cut ½ inch along the side of the pork about 1 inch along the underside.
4. 
   
5. Continue cutting in ½ -nch intervals until loin unrolls like a carpet. Arrange prosciutto and lemon slices. Sprinkle
6. with chives and tarragon.
7. 
   
8. Turn pork so that a short side is facing you. Roll tightly, keeping prosciutto and lemon within the lion and tie seam-side down with twine at 1-inch intervals. Sprinkle with half your salt and pepper.
9. 
   
10. Place loin in a roasting pan and roast at 450° F for 15 minutes. Reduce temperature to 325° F and continue to roast about 1 hour, or until a thermometer reads 150° F when inserted into the center of the loin.
11. 
    
12. In the meantime, arrange asparagus and peppers in a baking dish. Toss with olive oil, oregano and the remaining salt and pepper.
13. 
    
14. Remove cooked pork from over and place on cutting board to rest. Replace with asparagus and peppers and roast 12-15 minutes. Top roasted vegetables with 1 tablespoon lemon juice.
15. 
    
16. Place roasting pan over burners and heat wine, chicken broth, and butter to a boil, scraping up any bits from the pork. Reduce to half and add cornstarch mixed with water until sauce thickens.
17. 
    
18. Strain and served alongside ½-inch slices of pork drizzled in remaining lemon juice.

THAI NOODLE SALAD

Ingredients:

• 8-10 oz. thin dried rice noodles (vermicelli size)
• 2 tomatoes, cut into small slices
• 5 green onions, sliced finely
• 2 cups snow peas, steamed or boiled until bright green but still firm
• 1-2 cups bean sprouts
• 1 cup fresh coriander or cilantro, roughly chopped
• 1 cup fresh basil, roughly chopped
• 1/4 cup dry-roasted peanuts OR cashews, left whole or lightly chopped
•  1/2 cup deep-fried tofu, cut into small cubes

Garnish:

•  fresh basil
•  fresh coriander
• chopped peanuts

Dressing:

• 1 Tbsp. vegetable oil
• 1 tsp. sesame oil
• 2 Tbsp. gluten-free fish sauce OR 2 extra Tbsp. gluten-free Soy Sauce
• 5 Tbsp. gluten-free soy sauce
• 1 fresh red chili, de-seeded, OR 1/2 tsp. dried crushed chili or cayenne pepper
• 1-2 Tbsp. brown sugar or sugar substitute (to taste)
• juice of 1 fresh lime
• 2 cloves garlic, minced

Preparation:

1. Dunk noodles in a pot of boiling water. Remove pot from heat and allow noodles to soften in the hot water 10-15 minutes, or until soft enough to eat ('al dente'). When ready, drain and tip noodles into a large mixing bowl.
2. 
   
3. Add the bean sprouts while noodles are still hot and gently toss (the residual heat from the noodles will lightly cook the sprouts).
4. Mix the dressing ingredients together in a cup, stirring well to dissolve the sugar. Taste-test for a sweet-sour balance, adding more sugar if too sour for your taste. Note that the dressing will taste quite strong/salty now, but will be milder when combined with the salad.
5. To the bowl of noodles and sprouts, add the tomatoes, green onion, shrimp or tofu, and fresh coriander. Toss to mix (If you're having trouble combining the noodles with the other ingredients because the noodles are too long and tangled, cut them several times with a pair of clean scissors.)
6. Now add the dressing, fresh basil, and nuts, tossing well to incorporate.
7. Taste test the salad. If not salty enough, add more fish sauce or soy sauce. If not spicy enough, add more chili. If too salty, add a little more lime juice
8. Eat immediately, or cover and allow to sit in the refrigerator for an hour or two, or until cold.
9.  Place on a serving platter or in a salad dish and sprinkle with fresh basil, coriander, and peanuts.
10. Serve with wedges of lime.

BRAZILIAN FISH STEW

Ingredients:

• 2½ pounds tilapia, cod, snapper, or similar fish fillets, cut into chunks
• 3 tablespoons olive oil
• 3 onions, chopped
• 5 large bell peppers, sliced
• 2 can diced tomatoes, drained (16 ounces)
• 2 cans coconut milk (16 ounces)
• 5 tablespoons lime juice
• 1½ tablespoon ground cumin
• 1½ tablespoon paprika
• 3 cloves of garlic, minced
• 1½ teaspoons salt
• 1½ teaspoons ground black pepper
• 1 bunch fresh cilantro, chopped (optional)

Directions:

1. Stir together the lime juice, cumin, paprika, garlic, salt, and pepper in a bowl. Add the tilapia and toss to coat.
2. 
   
3. Place into a non-metal container, cover and refrigerate at least 30 minutes, up to 24 hours.
4. 
   
5. Once fish is marinated, heat the olive oil in a large soup pot over medium heat. Add onions and cook until clear.
6. 
   
7. Reduce heat to low. Add bell peppers, fish chunks, and tomatoes to the pot in alternating layers. Pour the coconut milk over the ingredients. Cover the pot and simmer 15 to 20 minutes, stirring occasionally.
8. 
   
9. Stir in the cilantro and cook another 5 to 10 minutes until fish is fully cooked and flaky.
10. 
    
11. Serve with warm rice, hot corn tortillas, or both.

CURRIED CHICK-PEA WRAPS

Ingredients:

• 3 cups dried chickpeas
• 2-3 large diced tomatoes with juices
• 2 medium onions thinly sliced
• 4 cloves minced garlic
• 2 tablespoons vegetable oil or ghee (check label for gluten-free)
• 2 teaspoons chili powder
• 2 teaspoons turmeric
• 2 teaspoons garam masala
• 2 teaspoons paprika
• 2 tablespoons ground cumin
• 2 tablespoons ground coriander
• 1 teaspoon allspice
• 1 teaspoon salt
• 1 bay leaf
• 1 tablespoon fresh parsley
• 6-8 gluten-free pitas
• Green onions trimmed, for tying (optional)

Directions:

1. Place dried chickpeas in a large bowl and cover with water at least three inches above the beans. Let soak overnight and beans will expand twice their size.
2. 
   
3. Drain chickpeas and place in a large stockpot. Cover with fresh water at least three inches over the beans. Add bay leaf and bring to a gentle boil before reducing heat to low.
4. 
   
5. Continue to simmer for about 1 hour or until beans are cooked, but not mushy.
6. 
   
7. Discard bay leaf. Drain and reserve chickpeas.
8. 
   
9. Heat oil in a large pan and cook onions about 5 minutes or until they become soft and translucent. Add garlic and cook for a minute longer, stirring.
10. 
    
11. Add chili powder, turmeric, paprika, cumin, coriander, allspice and salt and stir over heat until the spices become very fragrant, only about a minute.
12. 
    
13. Stir in reserved chickpeas and tomatoes until well-combined. Cover pan and simmer over low heat for 20-25 minutes, stirring occasionally. Stir in garam masala and simmer another 10 minutes. Top with fresh parsley.
14. 
    
15. Serve wrapped in heated pitas. Tie loosely with trimmed onions for presentation.

VEGETARIAN TIKKA MASALA

Ingredients:

Masala Paste:

• 2 teaspoons fresh ginger, minced
• 2 teaspoons garlic, minced
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• ¼ teaspoon turmeric
• 1 teaspoon cayenne pepper powder
• 1 tablespoo paprika
• 1 teaspoon garam masala

Everything Else:

• 4 tablespoons olive oil
• 5 cardamom pods
• 1 cinnamon stick
• 1 ½ sweet onions, finely diced
• 1 large tomato, finely diced
• ½ cup water
• himalayan or sea salt to taste
• 2 medium russet potatoes, diced
• ½ green cabbage, sliced into thin strips
• 2 cups frozen or fresh peas
• coconut milk

To Make:

1. Mix all of the ingredients for the Masala Paste together.
2. Start  cooking the rice cooking according to the package instructions.
3. Heat the olive oil in a large skillet over medium heat.
4. Add the cinnamon stick and cardamom pods for just a few seconds to add fragrance to the oil, then remove them. Careful not to leave them too long or it will overwhelm the flavor of your masala.
5. Add the onions and stir until they are browned.
6. Add the masala paste and stir for a minute, then add the tomato and stir for another minute, then add the water and bring it to a simmer. 
7. Add Salt to taste.
8. Add the chopped potatoes, cabbage, and peas. Reduce the heat to medium-low and cook, stirring frequently, until the potatoes and cabbage are tender and a fork can slide easily through the potato pieces.
9. Add coconut milk to taste--the coconut milk will create a sauce.Note: you can substitute yogurt for coconut milk if you like.
10. Serve over aromatic Basmati rice or rice of your choice.

CHICKEN KORMA

• 1/3 cup Greek-style gluten-free yogurt
• 1/4 cup gluten-free curry paste
• 1 tsp. gluten-free garam masala
• Pinch of gluten-free saffron threads
• 2 pounds gluten-free chicken thigh fillets, cut into 2 inch chunks
• 1/4 cup vegetable oil
• 2 brown onions, finely chopped
• 1/2 cup light cream
• 1 tbs. cooking oil
• 1/3 cup raw cashews
• 1/4 cup raisins
• 1 or 2 sliced carrots
• 12 fresh curry leaves

Method

1. Combine the yogurt, curry paste, garam masala and saffron in a large glass or ceramic bowl. Add the chicken and turn to coat. Cover with plastic wrap. Place in the fridge for 30 minutes to marinate.
2. Heat the oil in a large saucepan over medium-high heat. Add the onion. Cook, stirring, for 5 minutes or until golden.
3. Stir in the chicken. Reduce heat to low. Simmer for 5 minutes. Add the cream and simmer for 5 minutes or until the chicken is cooked through and the sauce thickens. Avoid curdling-don't boil the curry. Season with salt to taste.
4. Meanwhile, heat the extra oil in a large frying pan over medium-low heat. Add cashews, raisins and curry leaves. Cook for 1-2 minutes or until the cashews are golden and the raisins are plump.
5. Transfer the curry to a serving dish. Top with cashew mixture to serve.

CAJUN RECIPES

BLACKENED PRAWN STROGANOFF

• 455 g fresh prawns, peeled and deveined
• 15 ml olive oil
• 10 g Cajun seasoning
• 170 g fettuccini pasta
• 15 g butter
• 290 g fresh mushrooms, sliced
• 10 g chopped shallots
• 160 ml chicken broth
• 115 g sour cream
• 10 g cornstarch
• 235 ml chicken broth
• 195 g roasted red bell peppers
• 10 g drained capers

1. Combine peeled shrimp, oil, and Cajun seasoning in a medium bowl. Set aside.
2. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
3. Meanwhile, melt butter over medium heat in a large frying pan. Cook and stir mushrooms and shallot in butter until tender. Remove from pan. Add shrimp cook until shrimp turn pink about 2 to 3 minutes. Remove from pan. Add 2/3 cup chicken broth to pan, and bring to a boil. Cook, uncovered, until reduced to 1/4 cup (2 to 3 minutes).
4. In a small bowl, stir together sour cream and cornstarch; mix in 1 cup chicken broth. Stir into reduced chicken broth in the frying pan. Cook and stir until thick and bubbly. Cook 1 minute more. Stir in shrimp, mushroom mixture, roasted red peppers, and capers. Heat through, and season to taste. Serve over pasta.

You can substitute prawn broth or white wine for the chicken broth. To make prawn broth, reserve prawn shells, and simmer in 2 cups water for 15 minutes.


 

CAJUN BAKED FISH

• 4 teaspoons vegetable oil
• 1 tablespoon paprika
• 2 teaspoons thyme leaves, crushed
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon ground red pepper
• 1 pound fish fillets
• 1/4 cup green bell pepper, cutinto fine julienne strips

1. Preheat oven to 200 degrees C
2. In a small bowl, combine vegetable oil, paprika, thyme, onion powder, garlic powder, salt and ground red pepper
3. Spread mixture evenly on one side of each fish fillet
4. Place fillets on a lightly oiled baking pan, seasoning side up.
5. Bake until fish flakes easily when tested with a fork, 8 to 10 minutes
6. Garnish with green pepper strips

 

CAJUN SEAFOOD PASTA

• 475 ml heavy whipping cream
• 3 g chopped fresh basil
• 2 g chopped fresh thyme
• 10 g salt
• 4 g ground black pepper
• 3 g crushed red pepper flakes
• 2 g ground white pepper
• 100 g chopped green onions
• 60 g chopped parsley
• 225 g shrimp, peeled and deveined
• 225 g scallops
• 55 g shredded Swiss cheese
• 50 g grated Parmesan cheese
• 455 g dry fettuccine pasta

1. Cook pasta in a large pot of boiling salted water until al dente.
2. Meanwhile, pour cream into large skillet. Cook over medium heat, stirring constantly, until just about boiling. Reduce heat, and add herbs, salt, peppers, onions, and parsley. Simmer 7 to 8 minutes, or until thickened.
3. Stir in seafood, cooking until shrimp is no longer transparent. Stir in cheeses, blending well.
4. Drain pasta. Serve sauce over noodles.

CAJUN TOFU

• 2 pounds firm tofu, drained and cut into
• 3/4-inch cubes
• 1 medium red bell pepper, finely chopped
• 1 medium green bell pepper, finely chopped
• 1 large white onion, finely chopped1 cup chopped celery
• 2 cans cooked, peeled tomatoes
• 4 cans tomato sauce1 gallon water or vegetable stock
• 2 tablespoons finely chopped parsley
• 1/2 cup finely sliced green onion tops
• 2 tablespoons Worcestershire sauce
• 2 teaspoons salt
• Diced red chiles, to taste
• 1 minced habañero pepper
• 2 1/2 teaspoons black pepper
• 2 teaspoons garlic salt
• 3 teaspoons paprika
• 3 or 4 fresh bay leaves
• Fresh parsley sprigs

1. Fry tofu in very hot olive or peanut oil until golden to seal. Pour oil from above into bottom of stock pot, adding enough to cover the bottom of the pot, if necessary. Make a roux by adding an equal amount of flour, cooking until thickened. Add remaining ingredients except parsley. Simmer for 25 minutes.
2. Add drained tofu, place lid on pot and simmer for another 30 minutes, stirring occasionally. Add bay leaves and let cool for 15 minutes. Reheat if necessary and serve over steamed rice. Top with fresh parsley.

Pan Fried Vietnamese River Cobbler with a Poached Egg

Here is a simple supper for when you fancy something fresh and delicious but you don't have much time on your hands. One can use any firm fleshed white/line fish. The poached egg lends richness, resulting in a healthy dish with a touch of luxury.

Pan Fried Vietnamese River Cobbler with a Poached Egg

Serves 2

Ingredients

• 2 skinless river cobbler fillets
• 2 large eggs
• 2 tbsp flour
• salt and pepper
• olive oil

a salad of your choice - we used lamb's lettuce, spinach, peppers, spring onions, cucumber and tomatoes - a simple green salad would work well too

Method

1. First boil a kettle. Next, on a plate, mix together the flour with some salt and pepper. Lay the fish fillets on the plate and thoroughly coat them in this mixture, shake off the excess and set aside.

2. Put a large non-stick frying pan on to heat with a little olive oil. Pour water from the kettle into a medium-sized saucepan and put it on to heat, ready to poach the eggs.

3. Poach the eggs for 3 minutes for a soft and melting yolk. Meanwhile pan fry the fish for a few minutes each side depending on thickness of the fillet, finishing with a small knob of butter.

4. Serve the fish on the salad with a poached egg on top. The richness of the egg yolk works really well with the fish.

Enjoy!