Fish-recipes

Red Mullet With Fennel And Blood Orange Butter Recipe

If you’re a fan of fish you’re going to love the versatility of this red mullet recipe. Provided by chef Troy Rhoades-Brown from Muse Restaurant, Cafe and Kitchen, alternatives such as ocean trout, Spanish mackerel, John Dory or whiting work a treat if you don’t like mullet, while navel oranges can also be used in place of blood oranges. Rhoades also recommends sneaking a little bit of chopped anchovy into the butter for that extra kick!

RELATED: Poached Salmon With Dill And Creme Fraiche Recipe

Ingredients

1kg red mullet fillets (ask your fish monger to scale and fillet for you)

4 bulbs of baby fennel

4 blood orange

1 bunch curly parsley

5g sea salt flakes

25g baby capers

6 turns of the pepper mill

1 bunch watercress

50g toasted almond

80g salted butter

Method

  1. Lightly score the skin of the red mullet with a sharp knife taking care not to cut through the flesh, set aside at room temperature.
  2. Place the fennel bulbs upright on your chopping board and slice fine leaving the core intact when possible. Chop the parsley fine then add the zest of two blood oranges.
  3. Remove the skin from all the blood oranges and roughly slice into pieces.
  4. Take a large non-stick fry pan and place on a medium-high heat.
  5. Salt and pepper the skin of the red mullet.
  6. Add a small amount of vegetable oil to the pan and place the red mullet skin side down for approximately 4 minutes. Once you have achieved a lovely crispy skin, flip the fish and cook for a further 1 minute. Remove the fish from the pan and rest on some paper towel.
  7. Add your sliced fennel to the same hot pan and cook for 1 minute. Remove the pan from the heat and add your butter, capers, parsley, zest and blood orange.
  8. Place the fish on the plate, spoon over your blood orange and fennel butter. Garnish with toasted almonds and watercress.

Recipe courtesy of Hunter Culinary Association 

May 12, 2015

Garlic Chilli Salmon With Pine Nuts And Cranberries Recipe

Serves 4

Prep time 15 minutes

Cooking time 35 minutes

Ingredients

Salmon

4 boneless salmon steaks

3 tbsp extra virgin olive oil

1 tsp ground cumin

1 tsp sweet paprika

1/2 tsp smoked paprika

Salt and pepper to season

Garnish

1 tbsp olive oil

2 French shallots, sliced thinly

2 cloves of garlic, sliced thinly

Pinch of chilli flakes

3 tbsp toasted pine nuts

2 tbsp Ocean Spray Craisins

2 tbsp baby capers

Zest and juice of 1 lemon

2 tbsp roughly chopped parsley

2 tbsp balsamic vinegar

Salt and pepper to taste

Kumara chips

1.5kg kumara, peeled and cut into wedges

2 tbsp olive oil

Salt and pepper

Lemon to garnish

Method

Marinate salmon in a bowl with 2 tbsp of olive oil, cumin, paprika and season. Marinate for at least 10 minutes covered in the fridge.

Heat oven to 200ºC. Toss kumara wedges with olive oil and season to taste. Place evenly on a lined baking tray and bake for 20 minutes or until golden and cooked through. Keep warm in the oven until ready to serve.

Heat in a small frypan to medium heat. Add olive oil and French shallots and fry gently until translucent. Add garlic, chilli flakes, pine nuts, Craisins and capers. Heat until fragrant, then add lemon zest and juice. Remove from heat and toss in the parsley and balsamic vinegar. Season to taste.

Wipe down the same pan and return to medium-high heat. Add in 1 tbsp of olive oil and fry marinated salmon skin side down until cooked 3/4 of the way through, then turn and cook for a further 2 minutes. Remove from pan and allow to rest.

Serve salmon skin side up with a generous helping of warmed pine nut mixture and a side of kumara and a cheek of lemon.

Recipe courtesy of Ocean Spray and Sammy & Bella #legendberry

October 20, 2014

Miso Glazed Fish With Sesame Brown Rice Recipe

Miso paste (or fermented soybean paste) is a staple of the Japanese diet, made up of soybeans, salt and fungus though sometimes barley, rice or buckwheat may be added to alter the flavour.  Miso is a great source of manganese, zinc and copper, essential mineral antioxidants and has been linked to reducing the risk of some types of stroke.

RELATED: Check out these other foods rich in antioxidants

We’re all looking for quick and healthy dinner ideas because we’re working longer days and we don’t have time to spend hours in the kitchen preparing meals, so try this dish that takes less than thirty minutes to prepare and is full of miso flavour and goodness.

Ingredients:

3 tsp miso paste

3 tsp soy sauce

2 tbsp orange juice

2 garlic cloves, crushed

2 tsp honey

4 white fish fillets

2 Lebanese cucumbers

1 ripe avocado

1 tbsp rice vinegar

2 tsp sesame oil

2 cups steamed brown rice

2 tsp sesame seeds, lightly toasted

Method

  1. Mix together miso paste, soy sauce, orange juice, garlic and honey in a large bowl then add fish and coat with mixture.
  2. Cover and leave to marinate for 30 minutes in the fridge.
  3. Preheat oven to 200 degrees Celsius and line a large baking tray with non-stick paper.
  4. Take the fish from the marinade and place on the baking tray.
  5. Bake for 10-12 minutes until cooked through.
  6. Use a vegetable peeler to peel the cucumber into ribbons and place in a bowl.
  7. Peel and de-seed avocado then cut into small cubes.
  8. Combine cucumber, avocado, rice vinegar and sesame oil then toss to combine.
  9. Divide the rice among four plates then top with avocado mixture.
  10. Place fish on top then sprinkle with sesame seeds.

Image via taste.com.au

September 21, 2014

Parmesan Crumbed Baked Fish Recipe

Sick of boring baked fish, grilled fish or simply need to add more fish to your diet?  Try this delicious recipe which is sure to impress.

Even though Blue Eye Trevalla is low in fat, it is rich in Omega-3 fatty acids which are great for helping to lower blood pressure.  It’s also a great source of protein which helps with muscle function, helps with metabolism and can aid in weight loss – in every 100g of Blue Eye Trevalla there are just 120 calories.  If you can’t find Blue Eye Trevalla in the shops, any other white flesh fish will work just as well.

Ingredients

½ cup multi-grain breadcrumbs

1/3 cup finely grated parmesan cheese

¼ cup flat leaf parsley, finely chopped

1 tsp finely grated lemon rind

Salt and pepper

1 tsp olive oil

4 thick Blue Eye Trevalla steaks (or similar)

Olive oil

Steamed green beans, boiled chat potatoes and lemon to serve

Method

  1. Preheat oven to 200 degrees Celsius
  2. Combine breadcrumbs, parsley, parmesan, lemon rind and salt and pepper together in a bowl and stir to combine.
  3. Drizzle mixture with oil and stir until breadcrumbs are coated in oil.
  4. Press the breadcrumb mixture on top of the four fish fillets, flesh side up, to form a topping.
  5. Place fish skin side down onto baking tray and spray with oil.
  6. Bake for fifteen minutes or until crumbs are golden and fish is cooked through.
  7. Serve with steamed beans, boiled potatoes and lemon.

Image via taste.com.au

September 2, 2014

DIY Fish Sticks Recipe

Fish fingers are incredible popular with children and an easy win at the dinner table. The problem with store-bought fish fingers is they are often high in sodium and can contain up to 25 ingredients. In this homemade recipe there are just six.

Serves 4

Ingredients

400g fish, cut into 2cm chunks or strips

1/2 cup plain flour

1/4 cup milk

1 egg

2 cups breadcrumbs

Olive oil spray

Method

  1. Roll fish strips in flour.
  2. Mix egg and milk together and dip fish in it. Then roll fish in breadcrumbs.
  3. Preheat oven to 200 degrees Celsius.
  4. lay fish in lined baking tray and spray with oil.
  5. Cook for 15 minutes.

Recipe via The Healthy Mummy

August 24, 2014

Kylie Kwong’s Blue Eye and King Prawns with Lemon Honey Onions

Entertaining this weekend? Pick up some fresh, local seafood for this spectacular summer recipe from celebrity chef Kylie Kwong.

The combination of salty, sweet and sour flavours is evident in so many cuisines – Asian, Middle Eastern, European – and it’s a trio  of tastes that I adore. In this recipe, the lemon and honey onions work as a beautiful relish for the delicate flavours  of the prawns and fish. In cooler climes, haddock or cod can be substituted for the blue eye.

Ingredients

16 uncooked king prawns
pinch sea salt and cracked pepper
400 g blue eye fillet, cut into large pieces
1 oxheart tomato, roughly sliced
small handful of chopped flat-leaf parsley

Stock
3 garlic cloves
8 slices ginger
1 tablespoon sea salt
½ cup (125 ml) olive oil
1 stick of celery, sliced
1 small carrot, peeled and finely diced
1½ tablespoons sliced lemongrass
2 vine-ripened tomatoes, sliced
small handful of flat-leaf parsley leaves, cut in half crossways
½ cup (125 ml) white wine

Lemon and honey onions
1½ tablespoons extra virgin olive oil
10 small salad onions, trimmed
1 small red onion, sliced
½ teaspoon sea salt
2 tablespoons honey
1 tablespoon lemon juice

Method

1. Peel and devein the prawns, but leave the tail intact. Reserve heads and shells for stock. Butterfly the prawns by making a shallow cut along the back – this helps them to cook quickly and evenly.

2. To make the stock, pound garlic, ginger and salt with a mortar and pestle until you have a fine paste. Heat oil in a small heavy-based saucepan, add garlic paste, celery, carrot and lemongrass, and gently fry for 2 minutes, or until aromatic. Stir in tomatoes and parsley, then add reserved prawn heads and shells and gently fry for 1 minute. Pour in wine and simmer for 2 minutes, or until alcohol has evaporated. Add 1 cup (250 ml) of water and simmer, uncovered, for 20 minutes. Have ready a fine strainer over a large bowl. Ladle stock into strainer, gently pressing the ingredients to extract as much liquid as possible. Set aside.

3. For the onions, heat oil in a frying pan and add onions and salt. Gently fry for about 2 minutes, or until onions are lightly browned. Add honey, reduce heat and simmer gently over low heat for 2 minutes. Add lemon juice and simmer, uncovered, for about 10 minutes, or until slightly thickened and caramelised.

4. Season prawns with a little salt and pepper, and cook in a heated, oiled frying pan until lightly browned and just tender. Remove prawns from pan and cover with foil to keep warm while you poach the fish.

5. Return stock to a small saucepan and bring to the boil; add fish pieces and reduce heat. Poach very gently, uncovered, for about 3 minutes, or until just tender. Place sliced tomato in the centre of a large, shallow bowl and arrange prawns and fish on top. Spoon over stock and top with onions. Garnish with parsley and serve immediately.

kyliekwong

November 28, 2013

Michelle Bridges’ Ginger Salmon Stir-Fry with Chinese Broccoli

We’re always looking for quick dinner ideas and this Michelle Bridges recipe for ginger salmon stir-fry with Chinese broccoli from her new book Get Real! is not only delicious but low in fat and calories. Winner!

Extract from the book Get Real!: Inspiring Stories and lessons from the Michelle Bridges 12 Week Body Transformation Revolution by Michelle Bridges and photography by Jane Allen published by Viking RRP $24.99. 

As with my other stir-fries, you  can replace the fish with any kind of protein you like. I would recommend tofu or chicken as alternatives for this dish.

Serves: 2

396 calories per serve

Prep time 15 mins  Cooking time 10 mins

Ingredients

210 g salmon fillet, cut into bite-sized pieces
2 cloves garlic, thinly sliced
2 cm piece ginger, grated
2 tablespoons reduced-salt soy sauce
2 teaspoons vegetable oil
1 bunch gai lan (Chinese broccoli), cut into 5 cm lengths
1 medium red capsicum, thinly sliced
6 medium shallots, cut into 5 cm lengths
¼ cup fresh coriander leaves

Method

1. Combine the salmon, garlic, ginger and half the soy sauce in a bowl.

2. Heat half the oil in a wok over high heat. Add the gai lan, capsicum and 1 tablespoon water, then stir-fry for 2 minutes or until the vegetables are just tender. Transfer to a bowl.

3. Heat half the remaining oil and stir-fry the shallots for 1−2 minutes or until bright green. Transfer to the bowl with the other vegetables.

4. Heat the remaining oil and stir-fry the salmon for 2 minutes or until lightly browned.

5. Return the vegetables to the wok, with the remaining soy sauce, and toss to combine.

6. Divide the stir-fry between bowls and scatter with coriander leaves to serve.

Mish Tip : Gai lan (Chinese broccoli) is a leafy Asian green and, like regular broccoli, it is extremely nutritious. If you can’t find it, simply replace with any other leafy Asian green.

michellebridges

November 20, 2013

Quick Dinner Ideas: Asian Fish with Nectarine Salsa Recipe

We all know we should eat more fish, but sometimes we need a little inspiration when it comes to how to get the recommended two serves of fish a week. Trust us, this Asian fish recipe will become one of your favourite quick dinners ideas. On the table in 10 minutes and bursting with vibrant summer flavours, mix it up from week to week by using different white fish fillets and different stonefruit (it works just as well with peaches).

Serves: 4

Ingredients 

4 thick firm white fish fillets – snapper, barramundi 3 white nectarines, stones removed and chopped
4 yellow nectarines, stones removed and chopped
1 large red chilli, seeded and sliced
2 spring onions, sliced
1/2 cup coriander sprigs
1/2 teaspoon sesame oil
2 tablespoon fish sauce
1 tablespoons brown sugar

Method

1. Cook the fish fillets on a lightly oiled barbecue hot plate until tender.

2. Combine the nectarines, chilli, spring onion, coriander.

3. Whisk together the sesame oil, fish sauce and brown sugar, drizzle over the salad, toss to coat. Serve the fish topped with the salad.

November 14, 2013

Easy Dinner Recipes: Seared Tuna Caesar Salad

Now that it’s warming up, one of our favourite quick dinner ideas is whipping up a salad, but not just any salad. It has to fill us up and be quite hearty, and this seared tuna Caesar salad recipe fits that bill. It also makes a great lunch.

Serves: 6

Preparation time: 15 minutes
Cooking time: 20 minutes

Ingredients

20cm sourdough bread stick, sliced diagonally into 12 slices
1 1/4 cups shredded parmesan cheese
400g piece fresh tuna, cut into 1 cm thick slices
Olive oil spray
2 baby cos lettuces, rinsed and leaves separated
2 bunches asparagus, blanched and cooled
6 eggs, poached
Freshly ground black pepper, to taste
⅓ cup ZOOSH Great Caesar Dressing

Method

1. Place the bread in a single layer on a baking paper lined tray and sprinkle liberally with parmesan cheese. Bake in a hot oven at 200°C for 10-12 minutes or until golden and crisp.

2. Spray the tuna with oil and cook in a hot frypan or on a BBQ plate until just cooked.

3. Arrange the lettuce on individual serving plates. Top with toasted bread, tuna and asparagus. Finish with a poached egg, pepper and a drizzle of dressing. Serve immediately.

What’s your favourite hearty salad recipe?

October 1, 2013

Easy Fish Recipes: Barramundi Fillets with Soy and Ginger

We know we should all eat more fish, but finding easy fish recipes isn’t always easy. This Asian fish stir-fry with green Chinese vegetables is really healthy and quick to make and packed with the aromatic flavours of soy sauce, ginger and garlic. Serve with fluffy steamed white rice.

Serves 4

Ingredients 

1 tbsp fish sauce

1 tbsp soy sauce

2 tsp sugar

2 tsp Gourmet Garden Chilli

2 tsp Gourmet Garden Garlic

2 tsp Gourmet Garden Ginger

OR 2 tbsp Gourmet Garden Wok Seasoning

Juice of 1 lime

4 barramundi fillets in pan

Asian greens of your choice (we like bok choy and Chinese broccoli)

Method

1. Make the sauce: combine fish sauce, soy sauce, sugar, Gourmet Garden Chilli, Garlic, Ginger OR Gourmet Garden Wok Seasoning and lime juice. Stir together and set aside.

2. Place barramundi fillets in pan (with small amount of oil) and cook for 2-3 mins per side until cooked.

3. Stir-fry Asian greens in separate pan.

4. Serve Barramundi fillets on bed of Asian greens. Pour sauce over fish and greens.

What’s your favourite easy fish dish?

September 2, 2013

Easy Teriyaki Salmon

This easy teriyaki salmon recipe is a delicious way to get more fish in your diet. The method guarantees perfectly-cooked, juicy salmon – simply serve with a salad or steamed rice.

Serves 2

Ingredients
2 Tablespoons soy sauce
2 tablespoons sugar
1/4 cup mirin (rice wine)
1 knob ginger, grated
1 teaspoon lime juice
1/2 teaspoon wasabi powder or chili garlic sauce (optional)
2 x 200g salmon fillets

Method
1. Heat the grill. Combine all the ingredients (except for the salmon) in a bowl.

2. Arrange the salmon skin-side down in a well-oiled grill pan and brush with the sauce. Cook 2 minutes and brush again.

3. Repeat until the salmon is just flaky, about 8 minutes total. You can flip the salmon so it’s skin-side up for the last 2 minutes to get a crispy skin (be careful it doesn’t burn under the grill).

4. Serve with salad or steamed rice.

What’s your favourite salmon recipe?

June 22, 2013

30-Minute Meals: Smoked Trout Patties With Soft Boiled Egg

You want to eat more fish but are stuck for ideas – try these tasty smoked trout patties served with a soft boiled egg and cucumber, dill and caper salad – on the table in 30 minutes!

Ingredients

Patties:

8 eggs (2 egg yolks for mix, 6 eggs for boiling)

500g potatoes

400g boneless hot smoked trout fillets

¼ bunch chives, chopped

Salt and pepper to taste

1 cup flour

1 cup breadcrumbs or panko crumb

Oil for frying

Salad:

2 Lebanese cucumbers, peeled and thinly sliced

¼ red onion, finely diced

¼ bunch dill, chopped

1 tsp small capers

1 tsp white balsamic or white wine vinegar

1 tbsp extra virgin olive oil

Pinch of sugar

Salt and pepper to taste

Method

1. Peal and boil potatoes until cooked. Drain well and mash.

2. Flake the smoked trout into the mash and season. Separate two eggs, adding the egg yolks and chives to the mash mix. Keep the egg whites for crumbing.

3. Mix well and form into eight patties. Roll patties in flour, lightly whisked egg whites and bread crumbs then set aside.

4. Combine all salad ingredients, checking seasoning and adjusting if necessary.
Soft boil the eggs, refresh under running water and peel. Cut eggs in half and set aside.

5. Add oil to frying pan and heat. Gently fry patties on both sides.

Place patties onto a plate, serving with boiled egg and garnish with cucumber salad.

What’s your favourite 30-minute meal?

March 20, 2013