Moqueca de Peixe (Brazilian Fish Stew)

(not my picture)

I discovered this in the most idyllic of settings - a beach bar on a tiny island near Paraty in Brazil (pictured.) Looking on the www it seems there are all kinds of variations on this theme but I basically just asked at that beach bar what the flavour in the sauce was, and had a go making it when I came home. It turned out just the way I remembered. You MUST use coconut water, otherwise it just isn't it. Also the authentic method is to use palm oil, which is really high in saturates, and reputedly not a sound environmental choice, so if you prefer, use butter and regular oil, but palm oil does give a distinctive flavour all its of own.      

INGREDIENTS

• White fish fillets (anything meaty such as cod) 1 per person +1 'cos you'll want seconds
• Small prawns - many as you like
• 3 small tomatoes sliced in rings
• 1 onion cut into rings
• Fresh coconut water (NOT white tinned coconut milk)
• Palm oil (or butter and any light oil)
• Juice of half a small lime
• Dash of peri peri sauce (this is not a spicy dish, so just a bit for flavour)
• Bread crumbs
• Brown sugar

METHOD

1. Preheat the oven to 180 degrees C.
2. Gently fry the onion in the palm oil. Remove to a plate. 
3. Salt the fish and add to the pan skin-side down. Cook just long enough to get the skin browning, then pour-in the coconut liquid, prawns, tomatoes and bring to a gentle simmer. Adjust seasoning and add lime juice and a dash of hot sauce.
4. Transfer everything to a shallow oven dish and cover with foil, and bake for 20 minutes.
5. Meanwhile make the  breadcrumbs - basically breadcrumbs slightly sweetened with a pinch or two of brown sugar. 
6. Plate-up the fish portions and sauce. Sprinkle the breadcrumbs on top to soak up the broth.

Mixed Greens Frittata

(not my picture)

I love greens. They're cheap, plentiful, and super good for you, yet everybody knows we don't eat enough. Here's a delicious way to make a meal of 'em.

INGREDIENTS

• Eggs - about 2 per portion/person
• Cheese - parmesan, cheddar, combinations, whatever you like
• All kinds of chopped greens: Spinach, Rocket, Chard, Mustard greens etc
• Fresh herbs. I like lots of parsley, but whatever you fancy
• EV Olive oil
• Lemon juice
• Salt & pepper

METHOD

1. Preheat the oven to 180C and bring a large pan half full of salted water to a rolling boil.
2. Start with the tougher greens - adding each type to the pan for their varying lengths of time - until just cooked. Keep up the boil as each goes in, in order to retain the colour.
3. The salad greens can go in for a moment at the end, just to soften them.
4. Drain and squeeze as dry as poss then add the herbs and season with salt, pepper, olive oil, and lemon juice. Mix well.
5. Beat the eggs in a large mixing bowl and season, then tip-in the greens and combine.
6. Pour the lot into a baking dish and put into the oven for 40min, then check. It will probably need another 10 or 20 mins depending on the size of eggs, amount and type of cheese...

If you want to defeat the object of this recipe, nobody's going to stop you chucking a little bacon into the mix.

Alternatively, you can bake in a muffin tray for individual portions. If you do it this way, share out the greens, cheese, and beaten eggs separately to each portion instead mixing it together in a bowl. Oven time will be less - about 25 mins.