Being Pescetarian – 3 tips for minimizing waste – Pescetarian Pleasures

The cheapest, best way to buy fish, is to buy it whole and fillet it yourself. On average 40% of the fish is thrown away, including the guts, head, skin and bones….but lots can be done with this! Buying a whole fish, encourages using the head, tail, bones and skin to harvest the full flavour. These can be used to make seafood sauces, stocks, bisques and broths. For example, have you even used prawn heads and shells to make prawn powder?

Here are 3 top tips for making the most of parts of fish and seafood you might usually throw away. Don´t waste any of that precious, fishy flavour! I incorporate these 3 things into soups, sauces, stir fry´s, omlettes, salads….anything which can be pepped up with a little fish flavour.

1 Make your own ´Prawn powder´

Lovely, fresh prawns, to be used in my Jambalaya recipe

When I met my other half he was shocked and sad to see my throwing away my prawn heads and shells. All that beautiful flavour going to waste! He taught something which has proved invaluable and I use it all the time now.

Spread out the heads and shells

Spread the shells out on a baking tray and bake them in a low oven (around 120°) for a few hours.

Ensure they are totally dry

You don´t want to cook them, just totally dry them out so that there is no moisture. When they are dry, blitz them in a food processor, until you have a fine powder. This  intense prawn powder can be added to sauces, sprinkled onto stir fry´s and adds a great depth of flavour to any dish.

A spoonful of this powder goes a long way Ultimate, intense prawn powder!

2 Make your own ´crispy fish skin´

I had to de-skin a lot of fish fillets when cooking a recipe for sea bass papillote. Instead of throwing this away, I wanted to harness all the goodness and flavour (lots of the nutrients of a fish and the omega-3 fatty acids are found in it´s skin).

6 sea bass skins, rescued from being thrown away

Heat a little oil in a pan and shallow fry the skin (on both sides) until it is crispy.

Shallow fry them, in batches

Remove from the pan and leave on some kitchen towel, to remove the excess oil.

Lovely, crispy skins!

Cut the skins into thin strips, to be sprinkled into other dishes.

Full of fishy flavour and goodness!

·3 Make your own ´Prawn stock´

These shells and heads were peeled off some cooked prawns, bought recently

Fry the shells in a little oil to enhance the full flavour. Put them into a saucepan, cover in water and boil them. The longer, the better, to extract all the flavour. You are aiming for at least an hour.

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When finished, blitz the shells and heads using a hand blender, until it has a smooth texture. This lovely seafood stock can be frozen, and used at a later time.

Prawn stock

Kailani Iced Tea – the healthy drink that tastes great too!

Have you ever discovered a brand where their ethos really resinates with you? Let me introduce to you Kailani Iced Tea. The opening line on their website sums them up…..

“Kailani was born out of a desire for a refreshing drink that does you good,but tastes great too”

The idea is simple, but so well executed. An iced tea made with pure Galician spring water, no added sugars or artificial ingredients and no compromise on taste. With less than 50 calories a bottle it can be enjoyed freely, and it really does taste sublime!

Guy Morley – founder of Kailani Iced Tea

Since Pescetarian Pleasures is on a health kick, and Kailani was founded in Barcelona, I decided to meet Guy Morley and tease (excuse the pun) some more information out of him.

– Tell us a bit about your background, how did you end up in Barcelona?

Before coming to Barcelona, I was a media lawyer dealing with the disputes of the biggest stars in the music industry in London. It was a big decision to leave, however I always had a desire to start my own business and it wasn’t going away! So after a lot of soul searching I decided to leave the law and also London. Having visited Barcelona several times over the years to see friends I though it would be the ideal place to start my new adventure. Barcelona combines so many of my favourite things with its unique mixture of sun, sea and its appetite for new and innovative things.

– So where did the idea come from?

Kailani Ice Tea was the evolution of several different ideas. I looked a lot at trends and noticed the increase in awareness of what people put in their bodies and the demand for healthier products. This also coincided with general trends of people drinking less alcohol but obviously still wanting to socialise outside of the home. The artisanal beer craze also influenced me as it showed people wanted smaller more interesting alternatives to the large mainstream products. I think people also value products that look good.

The two flavours of iced tea, currently available throughout Spain

Kailani Ice Tea solves the frustration at the only alternative to a beer being gassy, sugary soft drinks or bland health drinks that suck the joy out of life. Kailani is what I call

“mainstream healthy”. I believe most people in life prefer healthy options, but not at the

expense of taste. Kailani uses only natural ingredients and spring water from Galicia and

we use the natural plant sweetener Stevia instead of adding sugar which means each

bottle is less than 50 calories. But we don’t make any outlandish claims that it is going to

give you eternal life – although everyone knows the health benefits of tea. Most

importantly though, I think it tastes good. We started with the classic Black tea and

lemon and the more adventurous Green tea, lime and ginger. The Black tea appeals to

those who were already fans of ice tea but crave a less artificial, less sweet version. The

great thing about the Green tea is that it appeals to those who wouldn’t normally have

thought of choosing an ice tea.

– It´s a premium product, are people willing to pay more for something that´s good for them?

Yes, if you haven’t got your health then what have you got? However, people are also willing to pay more for the taste and we made no compromise on this in order to be healthy. The packaging and branding is also important. I believe well designed products enhance people’s enjoyment of life and this is what we aim to do with Kailani.

– What made u think there was a market for such a drink here in Spain?

Spain is one of the biggest consumers of soft drinks in Europe. The market, especially the ice tea market, is also dominated by one or two big players offering in my opinion unhealthy, artificial and poor tasting products. Spain is also a country that takes its gastronomy and socialising very seriously and I believed that the market would be receptive to an improvement in there soft drink offering.

– How has your experience been starting up a business here in Barcelona?

In general, it has been good. Barcelona Activa is a great free service offered by the local government and should be the first stop for anyone wishing to set up a business here.

– Did you have to face a lot of red tape?

Yes and it won’t be a surprise to anyone that things often take longer than you could possibly imagine. However, the more time I spend running a business here the more you understand how things are done. There are still many frustrations though!

– Any advice you would give to someone thinking of doing something similar in this wonderful city?

Hopefully, not too similar! My advice would be to think through what you are going to do and once you are certain that you believe it can work go for it. There will be a lot of obstacles in your way so you need to have that inner belief in order to push through them. Remember also that Barcelona is a relatively small city and everyone knows everyone which can help when building contacts.

– We spoke before about the thriving foodie scene here (in Barcelona) at the moment, why do you think that is?

I think Barcelona combines Spain’s love of socialising and gastronomy with the innovative edge the city is famous for. Barcelona likes to be at the cutting edge of new ideas and it is no different with gastronomy. The city is also made up of people from all round the world all bringing their own influences which makes for a great creative mix.

– You have recently secured investment through Crowdcube. Congratulations! What can we expect to see from Kailani in 2017?

In 2017, we want to consolidate our presence throughout Spain especially in Barcelona, Madrid and the Balearics. We want to get Kailani to as many people as possible. Hopefully, we should also be announcing our third flavour in time for the Summer!

For more information on Kailani Iced Tea and to see where you can buy it, go to…

www.kailaniicetea.com

Olive, Caper & Garlic crusted Cod recipe

Cod fillet, crusted with garlic, capers and olives

For a few days I´ve been craving a nice meaty piece of white fish. Something substantial enough to get your teeth stuck into, that is also packed full of flavour. This is a tasty, healthy, nutritious meal that doesn´t take long to prepare. It´s lean and good for you, as well as being quite light! The key to this dish is the olives, the more intense the flavour of the olives, the better! You can easily bulk this meal up with potatoes or rice, but I enjoy it as it is.

Why make this dish?

As we know, magnificent kale is one of the healthiest foods we can eat. Packed with vitamins and minerals it is one of the most nutrient dense foods around. It is also full of antioxidants, so great for staving off the ageing process!

Cod is a great source of protein, is low in saturated fat and also contains the Omega-3 oils we need. You can cook it in many ways, but oven baking it reduces the need to add lots of oil. As it´s flavour is pretty mild it takes on other strong flavours quite easily. In this dish, flavouring it with garlic, capers and olives (in themselves quite strong flavours) works really well.

Garlic is great for your health, boosting the immune system as well as helping to reduce your blood pressure. It also lowers your cholesterol, which in turn reduces the risk of heart disease.

What you will need

Ingredients:

350g cod fillet

150g black olives, pitted

40g capers

4 cloves garlic, chopped

200g kale, chopped

knob of butter

1 tsp chipotle salsa

Method:

Preheat the oven to 180. Roughly chop the garlic, capers and olive, until the pieces are roughly the same size. Season the mixture with salt and pepper.

Blitz these in a food processor, or chop them by hand.

Cut the fillet lengthways and add the olive mixture to the cod, which you can form into a crescent shape. Place on a baking tray and bake until the cod is just cooked. For me this took around 15 minutes, but it depends on the size of your fish fillet.

Place fillets on a baking tray

Meanwhile sauté the kale in a pan with a little butter and the chipotle salsa.

Sauté the kale breifly

Serve the fish with the kale (you could use green beans or salad instead) and a lime slice. Quick, tasty and healthy, what´s not to love!

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