Category Archives: Salmon


Honey Vegetable Stir Fry

Manawa-Hon-S-FryWhile the ingredients list looks large this recipe is in fact very easy and quick to being together. Its great to get the kids helping and cooking. You can incorporate shredded chicken easily should you have some in the fridge.

This is also great as a side when served with some fried fish with lemon juice.



2 tablespoons Manawa honey
1/2 cup vegetable or chicken stock (or water)
1/2 cup pineapple juice
1/4 cup soy sauce
1 tablespoon fresh grated ginger or 1 level teaspoon of powdered
2 cloves garlic, minced
3 teaspoons cornflour
2 teaspoons sesame oil

Stir Fry

1 tablespoon sesame oil
2/3 cup roasted, salted cashews
2 cups broccoli florets, chopped
3 medium carrots, peeled, then use the peeler and continue peeling the carrot into long strips
2 red peppers, sliced
1½ teaspoons cornflour
2 zucchini, thinly sliced
4 baby bok choy, chopped (if available)
1 cup fresh pineapple, diced


Cook rice for serving, if desired.

In a bowl or large glass measuring cup combine the ingredients for the sauce. Whisk together the stock, pineapple juice, soy sauce, honey, ginger, garlic, cornsflour, and sesame oil.

Heat a large skillet or wok over high heat. Add 1 tablespoon sesame oil and once hot add the cashews along with 1/4 cup of the sauce. Cook 1-2 minutes or until the cashews are lightly toasted and caramelized. Remove the cashews to a plate.

Add the broccoli, carrots, peppers, and cornflour to skillet. Stir fry the veggies for 5 minutes. Add the zucchini, bok choy, and pineapple and stir fry for 5-10 more minutes. Add the sauce and cook until the sauce thickens and coats the veggies and the pineapple is beginning to caramelize, about 3 minutes.

Place rice in a bowl and top with veggies. Sprinkle caramelized cashews, green onions, and toasted sesame seeds over top.

Serve immediately.

Pan Seared Salmon on Grapefruit Salad

Salmon-gfruitServes 4


2 Ruby grapefruit
4 cups mixed salad greens
2 cups snow peas tipped and cut into three
1 cup micro-greens of choice
2 ripe avocados, pitted and sliced
2 tablespoons fresh lemon juice
2 tablespoons olive oil
2 tbsp sweet balsamic reduction
1/2 teaspoon sea salt, divided
1/2 teaspoon freshly ground black pepper, divided
Olive oil for cooking salmon
3 150g (5-ounce) salmon fillets (skin off)
1/2 cup honey toasted walnuts, roughly chopped


 Peel and segment grapefruit with a sharp knife on a cutting board; reserve juice in a bowl.

In a bowl mix lemon juice, olive oil, salt, pepper and balsamic so its combined.

In a large bowl add salad greens and pour the dressing and turn to combine.

Divide salad among 4 serving plates. In a small bowl.

 Sprinkle remaining salt and pepper over both sides of salmon. Coat a large nonstick skillet with oil; heat over medium-high heat. Add fish to skillet, and cook until skin is golden and fish releases easily from pan (about 4 minutes). Using a spatula, gently flip fish and cook about 3 minutes more. Once salmon is cooked rest for 2 minutes and then break each fillet into 8 pieces .

While the salmon is cooking place slices of avocado on top of each salad and then place equal amounts of grapefruit pieces on the avocado to form a bed for the salmon to rest on.

Place the salmon pieces on the grapefruit  and dress with honey walnuts and micro-greens.

Smoked Salmon Pate


150g smoked salmon, trimmings are fine

200g tub soft cheese

1 tbsp crème fraîche, only if you have some

juice half a lemon

zest ½ lemon

1/2 teaspoon Dijon mustard

1 tablespoon fresh chives, chopped fine

1 tablespoon fresh dill, chopped fine

1 tablespoon fresh parsley, chopped fine


If you aren’t using smoked salmon trimmings then chop the salmon into small pieces. Tip the soft cheese, mustard, crème fraîche (if using) zest and lemon juice into a food processor, season generously with black pepper and blitz to your liking. Add the smoked salmon and pulse a few times if you want the paté chunky or blitz some more if you want the paté smooth and pink.

Stir the herbs into the paté and spoon into a large or four smaller bowls and serve on slices of cucumber or as dip with vegetable sticks.

Slow Roasted Salmon with Fresh Salsa and Coconut Rice

Salmon-Salsa-webServes 4 as a main

This recipe is a “go to” for me when I am entertaining. Its tastes, colours and textures will impress.

Start cooking the salmon, then the rice and make the salsa while they are both cooking and it will all come together. 

The rice can be left out if required as the salmon and salsa are the heroes in this dish

Slow Roasted Salmon Fillets

3 tbsp soft honey
1 tbsp brown sugar
1 tbsp lime zest
1 tsp salt
4 skinless, Regal Marlborough King Salmon fillets (about 120g each)
Fresh ground black pepper
Preheat the oven to 120°C (100°C fan) with a rack placed in the centre.
Line a baking tray with foil and brush with good olive or avocado oil. 

In a small bowl combine the honey, sugar, zest and salt. Place the salmon fillets evenly on the baking sheet and brush the tops with half of the sauce. Season with pepper to taste.

Roast in the oven for 20 to 40 minutes depending on how thick the salmon is.

Change the oven to grill, brush the remaining glaze on the salmon, and grill the glazed fillets for about 3-5 minutes. I place them back in the oven about 75mm (3 inches) from the heat.

Once the fillet top has coloured up remove from the oven and rest for 3-5 minutes.

Coconut Rice

3 cups of good quality Jasmine Rice, well-rinsed
3 cups cold water
400ml can coconut cream
3cm piece ginger, peeled, sliced in half
½ tsp sea salt

Place all ingredients in a large saucepan over high heat and bring to a boil, stirring occasionally.

Reduce the heat to low and simmer, covered for 10 minutes and then remove from heat.

Stand covered, for an aditional10 minutes and then discard the ginger before serving.


2 medium tomato, chopped
2 ripe mangos, chopped
2 bell peppers (yellow and/or red)
1 bunch of coriander, rough chopped
1 small red onion, finely chopped
2 jalapenos (ribs and seeds removed), finely chopped (optional)
1/3 cup of apple cider vinegar
2 limes, juiced
1 tbsp olive oil
salt and pepper to taste
Mix all of the ingredients together in a bowl. If possible, make ahead a couple of hours before and refrigerate until ready to serve.


Warm 4 plates with the oven switched off once the salmon is removed to rest.

Take the warmed plates and place a fillet in the centre of each one. Place 2 tbsp of rice both side of each fillet and top with 1-2 tbsp of salsa. Serve straight away.

Pea and Red Bell Pepper Salad

Pea-Pepper-Salad-webThe core recipe is very yummy and can be added to with what’s in season. I serve this super fresh salad with cold cuts of roasted chicken, lamb or fried salmon fillets.  

Its also you can crumble some feta cheese right before serving.


600g (¾ lb.) snow peas

400g (½ lb.) mushrooms, sliced

2 small sweet red bell pepper, cut in half, de-seeded and sliced into strips

1 tbsp toasted sesame seeds 

Walnut orange dressing 

1 small clove of garlic, pressed

½ cup orange juice

2 tsp raw or runny honey

3 tbsp cider vinegar or white wine vinegar

2 tbsp walnut oil (or olive oil)

Pinch of salt and a few grinds of black pepper


Top and string peas and then blanch peas in boiling water for 1 to 1 ½ minutes. Drain and put into cold water to shock (stop the cooking) and dry thoroughly. 

Combine dressing ingredients in a jar with a tight fitting lid and shake until well combined (or whisk together in a bowl) 

Toss vegetables with dressing and sprinkle with the sesame seeds. 

Serve immediately. 

Optional additions 

1 cup sliced cheery tomatoes

½ cup sweet corn kernels

Grilled Salmon With Mixed Green Salad

Grilled-Salmon-Salad-webI love this salad on a warm, sunny day. I also add sliced avocado as an extra when they are in season. 


1kg (2.2lb) salmon fillets

500g (1.1lb) baby red potatoes or sweet potatoes, roasted or boiled. Rested and cooled

4-6 cups mixed salad greens

1 cup steamed green beans, cut into 50mm (2inch) pieces

1 cup cherry tomatoes, halved

4 hard boiled eggs, peeled and quartered

1/2 cup chopped Kalamata olives

2 tbsp capers, optional 


2 tbsp red wine vinegar

1 tbsp Dijon mustard

2 tsp pure maple syrup

1 small shallot, cut into small chunks

1 clove garlic, minced

2 tbsp extra virgin olive oil

salt and pepper, to taste 


Preheat your oven grill (broiler) on high. Place the salmon fillets on a rimmed baking sheet and season with salt and pepper or your favourite seasoning. Grill for 7-9 minutes or until the fat has rendered. 

Remove from the oven and tent with foil. 

Prepare the dressing. In a food processor, add the vinegar, mustard, maple syrup, shallot, and garlic. Pulse until smooth. Turn the food processor on, and add the olive oil in a steady stream until it has all been added. Add salt and pepper, to taste, then pulse once or twice more. 

Place the mixed greens, cherry tomatoes, olives, and capers in a large bowl. Add just enough dressing to coat the salad lightly and toss gently. Place the salad on serving plates. Place a salmon fillet, roasted potatoes, and egg on each plate. Drizzle with more dressing, if desire, and serve!

Grilled Salmon Salad


For the fish

2 150g (6 oz) salmon fillets, skin on
salt and pepper to season
olive oil 

For the salad

6-8 cups fresh baby greens
1 small orange, peeled and sectioned
1/2 cucumber, peeled and diced
1 small Roma tomato, diced
1/4 cup green or red bell pepper, diced
a few medium slices of red onion
2/3 cup sun-dried tomatoes, thinly sliced
salt and freshly ground black pepper 

For vinaigrette

1/4 cup extra virgin olive oil

2 tbsp red wine vinegar
juice from half of a lemon (about 1 tbsp, or you could use more wine vinegar)

1 tbsp Dijon mustard
1 to 2 tbsp freshly chopped dill

1/4 tsp honey (can omit if you want a more tangy dressing)
1/4 tsp salt

1/4 tsp freshly ground black pepper

sprig of fresh dill for garnish, optional 


Brush salmon fillets with olive oil and season salt and pepper and set aside for 15 minutes.

Prepare vinaigrette, add all ingredients except for fresh dill into a blender cup and blend for 30 seconds or until emulsified. Add in dill and stir until well combined. Set aside and let flavours meld. 

Heat a fry pan over a medium-high. Place salmon in pan skin side down and let cook for 4 minutes. Hold the salmon fillets flat on the pan for 15-20 seconds or until they don’t curl up on the ends. 

Using a spatula, carefully turn fillets over and let cook another 3-4 minutes until cooked through, do not over cook as while the salmon is resting its still cooking with its residual heat. 

Let it rest for a few minutes while you assemble the salad. 

Assemble salad by placing greens in the bowl, top with chopped vegetables and fan the orange sections. Top with cook salmon and sprinkle with a small pinch of salt (optional) and freshly ground black pepper. Drizzle with prepared vinaigrette and enjoy!

Salmon with Honey Ginger

Salmon-Honey-webThis has a light marinade that allows the salmon taste to come through and not be over powered by to much seasoning. 

Serves 2 


2 salmon steaks
4 tsp honey
1 tsp fresh grated ginger
Salt & pepper to taste 


Combine 3 tsp honey with the ginger, salt and pepper in a small bowl then place the bowl in some hot water for 5 minutes. 

In a low sided flat dish place the salmon steaks skin side down and brush the honey, ginger marinade all over the flesh. 

Cover and refrigerate for a minimum of two hours or let it marinate overnight. 

Place salmon steaks in an oven safe pan, skin side down, coat with remaining 1 tsp honey and bake for 20 minutes at 175 C (350 F).  

Serve with your choice of vegetables.

Salmon Avocado and Cucumber Bites (Tartare)

Salmon-cucumber-starterI love using thin slices of cucumber as a base for starters and finger food. This is an easy recipe to bring together and should be served as soon as you have finished preparing it.


400g (1/2 lb) cold smoked Salmon, diced into small cubes

3 sprigs tarragon

2 Spring Onions (Scallions), thinly sliced

zest of ½ Lemon

1 Avocado, diced into small cubes

Extra Virgin Olive Oil

Flaky Sea Salt & Freshly Ground Pepper

1 Cucumber sliced into thin rings 


Place the salmon in the freezer for about 15 minutes while you prep the rest of the ingredients. The fish will be much easier to cut if it is very cold. 

Remove the tarragon leaves from stem and smash into a paste using mortar and pestle or a mini food processor. Combine with about 1 tbsp. olive oil and reserve. 

Dice the chilled salmon in ¼ in. or smaller cubes. Combine with sliced spring onions (scallions) and lemon zest in a small bowl. Dress with about a ½ tsp. of olive oil, sea salt and pepper, to taste. 

Spoon Salmon Tartare on top of cucumber rounds, then top with a little chopped avocado with chives on top to garnish. 

No Bread or Grain Open Sandwich Recipes

Eggplant-open-sandwichEasy Gluten free and paleo options coming during the next month.

Over the next month I will be taking you through many simple but very tasty options for bread/grain free open sandwiches. These recipes will be family friendly and easy to adapt to cater to the differing taste choices that people have in your home and when entertaining. They will include dairy and nut free options and all will be soy free as well.

An open sandwich usually consists of a slice of fresh bread with different spreads and toppings such as butter, pâté, cheese spreads, relishes, cold cuts such as roast beef, turkey, chicken, ham, bacon, salami, cheese slices or sausages like beerwurst and vegetables like bell peppers, lettuce, tomatoes, radish, spring onions (scallion), grated carrot and cucumber to name a few.

When living a Gluten-free life an open sandwich is a great option for a fun snack or meal and you can get the kids making their own. We can use GF breads but I prefer to use other things for the base such as large flat mushrooms, lightly grilled bell peppers (halved), egg plant slices (grilled on both sides), cucumber, large tomato slices to name a few.

ingredients-1As a brunch or an after school snack an open sandwich can be made by each person to their desired choices, this makes it ideal at gatherings of family and friends. It is also a great way to use leftovers from a large meal the day before. I use the grill a lot when I am making open sandwiches to melt in cheeses on the toppings and add some warmth when needed.