Category Archives: Soy Sauce

Recipe: Honey and Soy Grilled Rainbow Trout

Honey and Soy Grilled Rainbow Trout
Honey and Soy Grilled Rainbow Trout

Ingredients;

3 Tablespoons Dark Soy Sauce
4 Tablespoons Honey
4 Tablespoons White wine Vinegar
1 Tablespoons water
2 x Rainbow Trout Fillets

Serves 2


For an island nation we eat a pathetically small amount of fish and most of what we do eat comes from the frozen food aisle in the supermarket. This recipe is very easy to prepare and cook, it’s quicker and tastier than a lot of those frozen options, so give it a go!

To make the marinade/sauce just mix the soy sauce, honey, white wine vinegar and water together.

Place the trout fillets skin side down in a container just big enough to them fit them flat and side by side, then pour on the marinade mixture, making sure the fish are completely covered and leave to marinade for at least twenty minutes. Don’t add all the honey soy mixture as you’ll want to keep some to use as a sauce/dip.

While the fish are marinating, turn your grill on to its highest setting and allow it to warm up. Then prepare a grill tray for the fish. You want a flat grill tray with raised sides, the height of the fish should be fine but you want the base to be as close as possible to the size of your fillets. If your tray is larger than you can make a smaller tray to sit inside your regular grill tray from tin foil.

Once the fish have marinated for at least 20 minutes remove them from the marinade and place them in your grill tray, then pour the marinate over the fish so that it coats them but only comes about half way up the fillets. Next, put it under the grill for about 5-8 minutes, depending on the thickness, until cooked through.

In the picture above I have served the fish on a braised rice pilaf made like this recipe with a finely chopped stalk of lemongrass added instead of the turmeric, this gives a wonderful delicate lemon flavour that complements the fish. I then poured some of the sauce over the fish before sprinkling some chopped spring onion on top and garnishing with a lime. Nyomtastic :)

Recipe: Chicken & Sweetcorn Spring Rolls

Chicken & Sweetcorn Spring Rolls
Chicken & Sweetcorn Spring Rolls

Ingredients;

4 cooked chicken breasts, shredded or finely chopped
Small tin sweetcorn (260g)
2 carrots, julienned
1 leek, cut in fine rings (or substitute 1 onion)
Half a bag of beansprouts
Thumb-sized piece of ginger, finely diced
1 red chilli, finely diced
2 cloves of garlic, finely diced
Soy sauce
Toasted sesame oil
Oyster sauce
Juice of 1 lime (or 1/2 a lemon)
Vegetable Oil
Packet of spring roll pastry (or substitute filo pastry)


Makes between 8 – 18 spring rolls, dependant on the size of your pastry sheets and amount of mix placed in each one.

Prepare all ingredients as described above. Heat oven to 200C.

Heat a wok, then add 2 tablespoons vegetable oil. Stir fry the ginger, garlic & chilli for approx 2 mins, stirring all the time so it does not burn. Add the carrots & leek, continue stirring for 2 mins more.

Add 1 tablespoon oyster sauce, 1 tablespoon soy & half a teaspoon sesame oil, along with the juice of the lime, stirring in well. Add in the sweetcorn & chicken and stir until well coated, remove from heat. Stir through the beansprouts.

Place a sheet of spring roll pastry on a clean surface, with the corner towards you. Spoon on filling in the centre, then fold up corner nearest you over the filling. Fold in the two sides, then roll entire piece over to finish sealing. Place on a non-stick baking tray and repeat until filling is all used.

Baste the finished spring rolls with some vegetable oil, then bake for 20-25 mins in the oven, until crispy to the touch. Serve as a meal or a snack.

Recipe: Oriental Sea Trout with Noodles

Oriental Sea Trout and Noodles
Oriental Sea Trout and Noodles

Ingredients;


2 sea trout fillets
1 thumb of ginger, grated
1 red chilli, roughly chopped
A handful of coriander, chopped
2 tablespoon soy sauce
1 teaspoon of sesame oil
Juice of half a lime
1 large handful of fresh baby broccoli
6 spring onions, chopped
Medium egg noodles

Serves 2


Begin by adding the ginger, chilli, coriander, soy, sesame oil and lime juice to a resealable container big enough to hold both pieces of trout and stir it all together (Ziploc-style bags work great for this). Next, pop the trout into the marinade, seal it and place in the fridge for about an hour.

While the fish is marinating, rinse the baby broccoli and chop off the florets, then chop the stalks diagonally into lengths of 1 – 2 centimetres.

About 10 minutes before the marinating is complete take a pan, fill it with water and bring it to the boil. You will need this ready for when the fish goes on so that you can cook your noodles at the same time. You will also need a wok and a frying pan.

Using the wok, poach the broccoli in lightly salted boiling water, for about two minutes. This is best done just before the fish goes on. When poached, take the pan off the heat and drain the hot water, leave the broccoli to one side.

Brush off the marinade before frying the trout in a hot pan for about 2 minutes on each side. Make sure the frying pan is as hot as possible before adding the fish skin side down. Do not discard the marinade.

Follow the instruction for the egg noodles and cook them in the saucepan of water you brought to the boil earlier.

Get your wok back onto the heat, add a lug of sesame oil and then pop the broccoli and chopped spring onions in. Stir fry these for about a minute then add the reserved marinade to warm it up. Add the noodles and toss together in the wok.

Once the fish is ready serve immediately.

Recipe: Just Peachy Chicken

Just Peachy Chicken with Mashed Potato and buttered corn
Just Peachy Chicken with Mashed Potato and buttered corn

Ingredients;

2 Chicken Breasts
1 Teaspoon of Lemon pepper
half a teaspoon of Salt
1 400g Can of Peaches
1 tablespoon of Lemon juice
1 Tablespoon of Soy sauce

Serves 2

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Peaches are always in plentiful supply in the southern US states so it’s no surprise that they’re in a lot of Soul Food recipes. This is a great tasting and easy to make dish. I love the way the Pepper on the chicken bounces off the peaches, it’s like a party on your taste buds :)

Oh and if you can’t find lemon pepper in the spices section of your super market it’s not that difficult to make from scratch. You can find instructions here.

Heat your oven to 180 C. Rinse the chicken breasts and pat them dry with some kitchen roll. Place them in a baking dish.

In a small bowl, combine the lemon pepper and salt. Sprinkle both sides of the chicken with the lemon pepper mixture and let stand for at least 20 minutes or, even better, overnight in the fridge.

Drain the syrup from the peaches into a small bowl. Stir the lemon juice and soy sauce into the syrup and pour it over the chicken pieces.

Pop it in the oven for about 15 minutes and turn the chicken about half way through. Then add the peach slices and cook for another 10 -15 minutes or until the chicken is done.

This is great served with some Mashed Potatoes and a lightly buttered corn on the cob. Oh and I almost forgot here’s a great track to play in the background while cooking this recipe…