The Tropical Treat

avocado

Jerk salmon with avocado quinoa

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Jerk salmon with avocado quinoa

A very easy jerk salmon with avocado quinoa – a pretty healthy dish that’s full of so much flavour.

Jerk really needs no introduction as one of Jamaica’s greatest exports.

Firstly, have you ever made jerk from scratch? It’s game changing. I found a jerk paste recipe by Levi Roots, ‘reggae reggae sauce anyone’? on the BBC food website and it worked a treat.

So after blitzing all the ingredients (see below) and making the paste, I let it marinate over the salmon fillets for about an hour (would be even better overnight) and pan fried it in a little butter.

Jerk salmon with avocado quinoa

Another thing to note is that this easy jerk salmon is very versatile, it can be served with some rice and peas, roasted veggies or perhaps even a Buddha bowl for instance.

However, for this recipe, I’ve made the pan-fried jerk salmon with a fresh avocado quinoa salad which is from The Avocado Cookbook by Heather Thomas. To make it, just dice some avocado, spring onions, chives, a drizzle of extra virgin olive oil, a squeeze of fresh lemon and little sea salt and pepper.

To sum up, it’s something super bright and summery perfect for a quick lunch and make sure to take a look at my Tik Tok video to see how I made it!

Serves 2
Prep 15 mins
Cook 25 mins
Total 40 mins

Ingredients

For the jerk salmon

2 cloves garlic, roughly chopped
2cm/1 inch piece fresh root ginger, roughly chopped
1 yellow scotch bonnet chilli, chopped 
1 tbsp chopped fresh thyme leaves
1 tsp coriander seeds
2 cloves
1/2 tsp ground mixed spice
1 tsp curry powder
Salt and freshly ground black pepper
2 tbsp vegetable oil
480g salmon fillets (2x 240g )
25g butter
Lemon wedge, to serve

For the avocado quinoa 
 
100g quinoa
240ml vegetable stock
1 large ripe avocado, diced
1-2 tbsp extra-virgin olive oil
3 spring onions, diced
Juice of 1/2 a lemon
A few chives, snipped
Salt and freshly black pepper

Method

Make the jerk marinade – put all the ingredients in the blender and blitz to a paste. Place the salmon on a plate and cover with the jerk paste ensuring it is evenly coated. Cover and chill for at least 30 mins (overnight is best if you can).

Meanwhile, rinse the quinoa under cold water, then drain. Bring the stock to the boil in a pan and add the quinoa. Reduce the heat, cover and simmer gently for about 15 mins until tender and most of the stock is absorbed. Remove from the heat and leave to steam in the pan, drain off any excess liquid. Fluff up the quinoa with a fork.

In a medium sized bowl, mix the avocado, a drizzle of olive oil, spring onions, lemon juice and herbs. Season to taste with salt and pepper.

In a large pan, heat butter and pan fry the salmon for roughly 10 mins or until golden and crisp, occasionally spooning the butter over the fish. 

Divide the avocado quinoa between two plates and place the salmon on top. Enjoy!

Black bean, tortilla and avocado salad with tomato salsa

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A simple Mexican inspired salad using ingredients you probably have in the cupboard and fridge, mix and match with whatever you have and use those leftovers.

Here we have black beans, tortilla, avocado, coriander, spinach leaves and an easy tomato salsa. It’s also high in protein so perfect if you’re looking for something easy to make post workout.

Serves 2
Prep 10 mins
Cook 25 mins
Total 35 mins

Ingredients

A handful of cherry tomatoes
1/2 pointed pepper, roughly chopped
1 jalapeno chilli 
2 garlic cloves, unpeeled
2 corn tortillas
2 tbsp olive oil
1/2 red onion, finely chopped
1/2 tsp chipotle chilli flakes
1/2 tsp ground cumin
A handful of coriander, stalks finely chopped and leaves roughly chopped
400g carton black beans, drained and rinsed
60g spinach leaves
1 avocado finely sliced 

Method

First make the salsa. Heat a dry frying pan over a high heat. Put cherry tomatoes, pepper, jalapeño and garlic and dry fry until charred all over (roughly 8-10 mins). Leave aside to cool. 

Preheat the oven to 200C/180C fan/gas 6. Peel the garlic and remove the stalk of the chilli and put in the food processor along with the tomatoes and pepper. Blend until smooth and sprinkle over a little salt.

Brush both sides of the corn tortillas with 1 tbsp olive oil and cut into quarters. Place onto a baking tray lined with greaseproof paper making sure they don’t overlap. Bake for 8-10 mins or until golden brown.

Meanwhile, heat 1 tbsp olive oil in a frying pan over a medium heat. Add the red onion with a pinch of salt, chipotle and cumin and cook until softened. Add the coriander stalks and black beans and cook for a few minutes further.

Assemble the salad and coriander leaves on a plate with the avocado and tortilla. Place the beans on top and spoon over the tomato salsa. Enjoy!

Citrus sea bass with avocado

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Fresh zesty pan fried sea bass with tangerines and avocado. The sea bass fillets are seasoned with salt and pepper then marinated in the zest and juice of tangerines (can use clementines or oranges too), lemon juice and spring onion. A very quick, colourful and easy dish to make : )

Serves 2
Prep 15 mins + 30 mins to marinate
Cook 10 mins
Total 55 mins

Ingredients

2 sea bass fillets 
1/4 tsp salt and peppery @cornishsea_salt 
1/2 avocado, finely chopped
1/2 cucumber, de-seeded and finely chopped
A few mint leaves (optional)

Dressing

Juice of 1/2 lemon
2 tangerines, zest and juice of 1 and the other thinly sliced into rounds
A couple of spring onions, finely chopped
A drizzle of extra-virgin olive o

Method

Make the dressing first. In a small bowl whisk lemon juice, the juice of 1 tangerine, zest and spring onion.

Season the sea bass with salt and pepper and cover with the dressing ensuring it is all coated evenly. Put in the fridge for 30 minutes to marinate.

Meanwhile, assemble the tangerine slices onto a plate. Finely dice the avocado and cucumber and sprinkle over a little salt.

Heat olive oil in a frying pan over a medium heat. Once the pan is fairly hot put in the sea bass  fillets and cover with the dressing. Turn them over once after a couple of minutes and cook for 5 -10 minutes.

Place the sea bass on top of the sliced tangerines and pour over the dressing from the pan. Spoon the avocado and cucumber onto the sea bass and scatter over some mint leaves. Enjoy!

Chicken and cauliflower tacos with a cashew sauce

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Smoky chicken and cauliflower tacos with a cashew sauce – made with only a few ingredients but healthy and full of amazing flavour. The chicken thighs and cauliflower are seasoned with a little garlic, cumin and paprika then roasted. Whilst the cashew sauce is made by blending jalapeños, cashew nuts and coriander with some lime juice. 

The corn tortillas are from Cool Chile which is an amazing supplier of Mexican ingredients in the UK but any small tortillas will do!

This recipe originally comes from Waitrose Magazine and I adapted it slightly by adding shredded chicken. Of course if you’re vegan or veggie just remove the chicken and it makes an equally brilliant taco. And if you’re looking for more taco inspo, try my plantain taco here.

Ingredients

500g free-range chicken thighs and drumsticks
1 large cauliflower, cut into small florets 
2 tbsp olive oil
2 garlic cloves, crushed 
1 tsp ground cumin
1 tsp smoked paprika
Freshly ground pepper and sea salt, to taste
Juice of 3 limes
1 small red onion finely sliced 
1 jalapeno chilli, deseeded and roughly chopped
1 handful coriander
Small corn tortillas
1 avocado, sliced 

Method

Preheat the oven to 180C fan / 200C / Gas Mark 6. Mix the olive oil, garlic, cumin, paprika and the juice of one lime together, leave to one side.

Put the cauliflower in a heatproof bowl and cover with hot water, leave for 5 mins to soften.

Meanwhile, coat the chicken thighs and drumsticks with half of the spice mixture and place on a baking tray lined with greaseproof paper. Drain the cauliflower and spread on another lined baking tray and coat with the rest of the mixture. Season with salt and pepper.

Roast the chicken for 40 mins and the cauliflower for 20, making sure to turn everything over a couple of times. Once cooled, shred the chicken into pieces using a knife and fork.

Take two small bowls. Put the sliced red onion and soak in the juice of one lime. Soak the cashew nuts in cold water for 10 mins.

Blend the drained cashews, jalapeño, coriander and the rest of the lime juice and a couple of tbsp water. Season with salt and pepper.

Heat the tortillas in a hot dry pan and then spread the cashew sauce over each taco. Top with shredded chicken, cauliflower, sliced avocado, pickled onions and any left over coriander leaves. Enjoy!

Sweet Potato and Plantain Buddha Bowl

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Sweet Potato and Plantain Buddha Bowl

I’m here to tell you about the best sweet potato and plantain Buddha bowl…

Firstly, if you didn’t know already Buddha or bliss bowls are typically veggie or vegan dishes (beautifully presented) made with a variety of raw or cooked vegetables, grains and pulses. The brilliant thing about these bowls of goodness are the infinite combinations you can create. 

This is a bright, vibrant delicious bowl that makes you feel good from the inside out…
Sweet Potato and Plantain Buddha Bowl

Naturally, this Buddha bowl is tropically inspired and packed with fresh mango, sweet potato and plantain roasted in coconut oil, refried black beans and avocado. It makes the perfect healthy lunch at home or use it as a side for fish or chicken dishes. 

Sweet Potato and Plantain Buddha Bowl

If you’re not really into salads especially those hardcore green ones, for instance, this Buddha bowl is an amazing alternative. It’s a great way to nourish your body and get in some goodness, all courtesy of Mother Earth!

To sum up, just roll up your sleeves and get creative! This dish needs more slicing and dicing than anything but it’s completely worth it.

Serves 2
Prep 20 mins
Cook 40 mins
Total 60 mins

Ingredients

1 small sweet potato, cut into 1 inch cm semi-circles
1 ripe plantain, cut into 1 inch circles
2 tbsp coconut oil
Refried chipotle black beans recipe is here
1/2 mango, chopped
1 carrot, grated 
1 avocado, peeled, de-stoned and sliced 
A handful of cherry tomatoes 
A handful of curly kale
1/2 red onion, finely sliced (optional)
Sea salt and freshly ground black pepper
Juice of 1 lime

Method

Preheat the oven to 200C / gas mark 6 / 180C fan and line a baking tray with greaseproof paper. Arrange the sweet potato and plantain on the baking tray and season with sea salt. 

Drizzle over 1-2tbsp of coconut oil ensuring the sweet potato and plantain are evenly coated and bake for 30-40 mins or until golden brown.

Meanwhile, make the refried chipotle black beans – see the recipe here. 

In a large pan, steam your curly kale for 5-6 mins until cooked and season with sea salt and pepper. Squeeze some lime juice over the chopped mango and avocado.

Assemble the Buddha bowl, first put the roasted veggies on the plate and then arrange the chipotle black beans, cherry tomatoes, carrot, kale, chopped mango, avocado and finish with red onion. Enjoy!