Super foods of summer: Duo de Tartares – The Salmon Tartare and The Cucumber, Melon and Feta Tartare

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These two bright fresh tartares, are what French women and I call super foods of summer, very healthy, Omega 3 filled, so easy to prepare at home, could be done way ahead, ready to go for a fast, nutritious, health conscious light meal.

The best of all? They are both extremely tasty, these are French recipes after all (just kidding) and filling. You won’t miss a thing, and if you do, you could serve your salmon tartare with some few small lukewarm boiled potatoes without really breaking your diet. A fresh glass of Sauvignon blanc would be the drink making it really perfect.

You should not be concerned by the raw fish, the lemon juice will cook it well, while refrigerating.

The Salmon tartare

Ingredients: makes 4 servings

  • 2 raw wild caught salmon fillets, sliced horizontally first then cubed very small
  • 1/4 to 1/2 cup  capers chopped
  • ¼ cup of dill thinly chopped
  • ¼ cup fresh parsley thinly chopped
  • ½ cup red onion cubed very small
  • 2 lemons juiced + 1 lemon, cut in wedges for garnish
  • 2 tablespoons good quality extra virgin olive oil
  • Salt and pepper to taste
  • 2 slices pumpernickel slices, squared of and cut into4 triangles each, toasted (optional)

How to make it:

  • Using a large bowl, slice salmon on a cut board and then finely chop it in cubes, place  it in the bowl. Keep salmon very cool and handle as little as possible.
  • Gently stir in oil, onions , capers, parsley, dill and lemon juice salt and pepper to taste.
  • Cover the tartare tightly with plastic wrap  and refrigerate at least 1 hour to 4 hours.
  • Serve on chilled plates, with lemon wedges on the side, and some more extra virgin olive oil to drizzle over your tartare, garnished with toasted bread and butter if you like.

The Cucumber Melon Feta Tartare

A fresh mix of summer salads favorites, the recipe calls for small cubed chopped pieces of cucumber, cantaloupe and feta.

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This salad works the best when made in individual ramekins, then turned over each plate when ready to serve.The secret here is to have everything cut same small sizes.

Garnish with a “chiffonade “of fresh herbs like mint to bring  up the garden flavors .

Ingredients: Serves 4 

  • 1 small whole cantaloupe melon, halved, cleaned and chopped in small cubes
  • 2 medium English cucumbers, chopped in small cubes
  • 1 package of feta or 1 to 1/2 cup of feta crumbles
  • 8 or more mint leaves rolled and chopped thin
  • 1 lemon juice or 1 line juice
  • 1 teaspoon or 2 of Sea Salt
  • Fresh ground pepper to taste

Wash and pat dry cucumbers, slice them  lengthwise, remove seeds part,  cut top and bottom, cut in small cubes. After you have halved and cleaned melon, cut it into the same size cubes. Cut feta in the same way, reserve.

Place cucumbers, melon and feta cubes in a large bowl, add lemon juice, olive oil, mixing it all very gently. Taste, adjust seasoning if necessary. Fill  4 ramekins quite full leaving some space to the top  (not loose) or 4 small bowls with tartare mixture, then turn them one by one over each plate, top and scatter finely chopped  mint leaves. Both recipes are under 400 calories if you keep  small to medium portions.

Bon appetit with tasty healthy food!

Curiosites (Tips)
Tartare is a preparation of finely chopped raw meat, fish or vegetables, served with sauces and spices.
Chiffonade: chiffon means ‘rag’ in French, chiffonade is a cooking technique that intend to turn fresh herbs leaves like mint, basil, sage, into small tiny strips. You can achieve a chiffonade, rolling several leaves together, then cut them very thin with a chef knife or a scissor. In this way you will preserve intact herbal oils and perfumes. Not suitable for parsley, rosemary, thyme.

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