One List Five Meals: New Potato and Tuna Salad




MONDAY

Roasted Summer Vegetable Mezze with Olive Tapenade

Serves 4

This can be made with any combination of vegetables.

1 courgette, sliced

1 aubergine, sliced

1 red onion, sliced

1 red pepper, de seeded and sliced

A bunch of rosemary

2 tbsp of balsamic vinegar

3 tbsp of olive oil

2 tsp of honey

Garlic bulb, sliced across the fattest part

12 small vine tomatoes, kept whole

200g of black olives

2 anchovy fillets

Juice of a small lemon

A bunch of thyme, taken off the stalk

Crunchy bread for 4

Toss the courgette, aubergine, red-onion slices, red pepper and rosemary in the balsamic vinegar, 1 tbs of olive oil, honey and season.

Add the bulb of garlic to the dish and place into an oven, heated to 210 degrees for 20 minutes.

After 20 minutes, stir everything and add the tomatoes and season well. Place back into the oven for about 15 minutes, or until the vegetables are cooked to your liking.

Blitz the rest of the oil with the olives, anchovy fillets, thyme and half of the lemon juice. Taste and add more of the lemon, as needed. Season with some black pepper.

Serve the roasted vegetables with some tapenade on the side, with some nice dipping bread.

TUESDAY

Stir Fry Haddock with Ginger and Lemongrass

Serves 4

Rice or noodles for four

Flour for dusting

500g of haddock fillets, cut into chunks

Two dashes of sesame oil

2 cloves of garlic, sliced

A thumb-size piece of ginger, peeled and sliced

2 sticks of lemongrass, the white side bashed and very thinly sliced

2 carrots, sliced

A courgette, sliced

A handful of green beans

1 tbsp of soya sauce

3 tbsp of a good quality stock

Put the rice on to boil in lightly salted water and drain when cooked.

Season the flour well and coat the chunks of fish, set aside.

Heat a dash of sesame oil, until it is very hot, in a large pan or preferably a wok.

Quickly stir-fry the garlic, ginger, lemongrass, carrots, courgette slices and beans until cooked, but retaining a bite.

Add the soya sauce and stock to the pan and taste. Add a little more of any of the flavourings, if you wish.

Set this between four bowls and heat another dash of oil, in the same pan.

Place the fish pieces into the pan and cook on both sides until cooked through. It should only take about four minutes.

Resist stirring too much, as they will break apart. Add to the vegetables and serve.

WEDNESDAY

New Potato and Tuna Salad

Serves 4

600g of new potatoes

100g of green beans

2 tbsp of basil pesto

2 tbsp of olive oil

2 tomatoes, cut into 8 wedges each

1 very small red onion, very finely diced

200g of tuna, flaked

A bunch of parsley, roughly chopped

A handful of rocket

Put the potatoes on to boil in lightly salted water.

Add the beans towards the end of cooking. Strain the lot and set aside, until cool enough to handle.

Mix the pesto with the oil and season.

Slice the potatoes into wedges and toss them, as well as the beans, tomato, onion and tuna, in the basil dressing.

Stir in the parsley and rocket. Taste and season, or add a little more olive oil, if necessary.

THURSDAY

Dressed Bulgar Wheat with Halloumi and Chorizo

Serves 4

250g of bulgar wheat

300mls of stock, boiling

A handful of sun-dried tomatoes, very finely chopped

1 clove of garlic, very finely chopped

3 tbsp of olive oil

1.5 tbs of lemon juice

1 tsp of honey

1 tin of cannellini beans, drained

250g of halloumi, sliced

150g of chorizo sliced

A handful of coriander

A handful of parsley

Cover the bulgar wheat with the hot stock and set aside with a tea towel covering it.

Mix the sun-dried tomatoes, garlic, oil, lemon juice and honey to make a dressing. Taste and season.

Lay the strips of halloumi on a baking sheet and place under a medium grill, until golden on one side.

Remove and turn the slices over and lay the slices of chorizo on sheet next to them.

Place back under the grill, until the halloumi is golden on that side and the chorizo is warmed.

Toss the bulgar wheat and beans in the dressing and top with the halloumi and chorizo.

Sprinkle with the coriander and parsley, before serving.

FRIDAY

Grilled, spicy prawn skewers

Serves 4

Rice for four

1 tbsp of sesame oil

3 tbsp of light soya sauce

1 chilli, roughly chopped

2 cloves of garlic, roughly chopped

A thumb-size piece of ginger, roughly chopped

A handful of coriander, roughly chopped

60 mls of olive oil

550g of prawns

2 tbsp of rice wine-vinegar

1 tsp of honey

Put the rice on to boil in lightly salted water and drain when cooked.

Put three quarters of the sesame oil into a large bowl or mixer, with 1 tbsp of the soya sauce.

Add the chilli, garlic, ginger, most of the coriander, and olive oil. Blitz until it is a smooth paste.

Cover the prawns with the mixture and put them in the fridge, to marinate, for 20 minutes.

Mix the rest of the sesame oil and soya sauce with the vinegar and honey.

Push the prawns onto skewers and rub the remaining mixture into them. Place under a hot grill for two minutes a side, until cooked through.

Discard remaining sauce. Place the prawns onto your rice and cover with the dressing and a sprinkling of coriander.


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