Fast Fish
Serves 4
Ingredients
4 x FISHO fish fillets (approx 200gm ea)
(We use salmon, blue bone or shark – but anything will work – just adjust oven time)
2 lemons, thinly sliced
Salt & Pepper
2 tablespoons butter
Method
1. Pre-heat oven to 180C
2. Take fresh fillet and pat dry with paper towel. Place on top of alfoil sheet (ensure enough alfoil to seal fillet like parcel)
3. Season fish with salt & pepper
4. Place 3-4 pieces of slices lemon on top of fillet and add more salt & pepper if desired
5. Add 1/2 tablespoon of butter to parcel
6. Repeat with other 3 fillets
7. Seal the foil parcels and place in oven for 20 minutes. (150gm fillets 15 mins)
8. Remove from oven and remove fillet from foil, place on plate
9. Serve with veggies or salad
Mexican Fish Stew
Serves 4
Ingredients
600gm FISHO Shark fillets, roughly chopped into 5cm pieces
400gm FISHO Raw peeled prawns
1T Olive Oil
1 Large brown onion, diced
1 green capsicum, diced
1 red capsicum, diced
4cm piece fresh ginger, peeled & finely chopped
4 garlic cloves, crushed
2 long fresh red chillies, thinly sliced
4 tomatoes, diced
270ml coconut milk
125ml chicken stock
1/4 cup fresh coriander, roughly chopped
1 lime, juiced
4 green shallots, thinly sliced
Fresh coriander, to serve
Crusty bread, to serve
Steamed rice, enough to serve 4
Method
1. Begin cooking rice as per packet instructions
2. Heat the oil in a saucepan over MED-LOW heat. Cook onion for 3 mins or until soft. Stir in capsicum, ginger, garlic & half the chilli for 3 mins or until aromatic. Stir in tomato for 5 mins or until soft.
3. Stir in coconut milk & stock, bring to the build and then reduce heat to low.
4. Add the shark, simmer for 3 minutes. Add prawns, simmer for 4 minutes or until cooked. Stir in chopped coriander, lime juice & half the shallots.
5. Serve alongside cooked rice & top with coriander leaves and remaining chilli.
Chermoula – Crusted Fish
Prep & cook time 40 mins – Serves 4
We used barramundi fillets in this recipe, but you can use any white fish fillets
Ingredients:
1/2 cup breadcrumbs
2 tablespoons finely chopped flat leaf parsley
2 tablespoons finely chopped coriander
2 cloves garlic, crushed
1 cm piece fresh ginger (5g), grated finely
1/2 teaspoon finely grated lemon rind
1 teaspoon ground cumin
1 teaspoon sweet paprika
1 tablespoon olive oil
4 x 200g white fish fillets
80g salad greens (mesclun)
1 medium lemon, cut into wedges
Method:
1: Preheat oven to 220°C/200°C fan-forced. Oil oven tray; line with baking paper.
2: Combine breadcrumbs, herbs, garlic, ginger, rind, spices and oil in medium bowl. Place fish on tray; press breadcrumb mixture onto fish.
3: Roast fish, uncovered, about 15 minutes, or until cooked through.
4: Serve fish with mesclun and lemon wedges.
5: Divide rice among serving bowls; top with fish and curry sauce.
Fish Chowder
Prep & cook time 45 mins – Serves 4
We used emperor fillets in this recipe, but you can use any white fish fillets
Ingredients:
1 tablespoon olive oil
2 rindless shortcut bacon rashers (60g), chopped coarsely
1 medium brown onion, chopped finely
2 stalks celery, trimmed, chopped finely
2 cloves garlic, crushed
1 tablespoon plain flour
1 cup of milk, heated
600g kipfler/chat potatoes, sliced thickly
2 cups fish stock
1 cup water
600g white fish fillets, cut into 3cm pieces
1/2 cup coarsely chopped flat leaf parsley
1 teaspoon finely grated lemon rind
Method:
1: Heat oil in large saucepan; cook bacon, stirring until crisp. Add onion, celery, garlic; cook, stirring until onion is soft.
2: Add flour to pan; cook, stirring, until mixture bubbles and thickens. Gradually stir in milk. Add potatoes, stock and water; bring to the boil, stirring. Reduce heat; simmer, uncovered, 10 minutes or until potato is tender.
3: Add fish to soup; cook, stirring occasionally, until fish is cooked through.
4: Remove from heat; stir in parsley and rind.
Fish & Chips
Prep & cook time 1 hour 15 mins – Serves 4
We used emperor fillets in this recipe, but you can use any white fish fillets
Ingredients:
1.5kg potatoes
Vegetable oil – for deep frying
4 x 200g fish fillets
Batter:
1/4 cup plain flour
1/4 cup self raising flour
1/3 cup warm water
1 egg, separated
1 tablespoon vegetable oil
Tartare Sauce:
2 tablespoons mayonnaise
1 tablespoon buttermilk
1 shallot chopped finely
1 tablespoon finely chopped gherkins
2 teaspoons rinsed, drained capers, chopped finely
2 teaspoons finely chopped flat leaf parsley
2 teaspoons lemon juice
Method:
1: Make batter – sift flours into medium bowl. Gradually whisk in water, egg yolk and oil until smooth. Cover; stand 30 minutes. Beat egg white in small bowl with electric mixer until soft peaks form. Fold egg white into batter, in two batches.
2: Cut potatoes lengthways into 1cm chips; stand in large bowl of water 30 minutes.
3: Meanwhile, make tartare sauce – combine all ingredients in small bowl.
4: Drain chips; pat dry. Heat oil in large deep saucepan; cook chips, in three batches, about 4 minutes or until soft but not browned. Drain.
5: Reheat oil; cook chips, in three batches, until crisp and golden brown, drain. Dip fish in batter; cook in batches until brown. Drain.
6: Serve fish with chips and tartare sauce.
Fish with Onion and Prosciutto
Prep & cook time 40 mins – Serves 4
We used snapper fillets in this recipe, but you can use any firm white fish fillets
Ingredients:
400g spring onions, trimmed, halved lengthways
1 medium lemon
2 stalk fresh rosemary
4 x 200g snapper fillets, cut in half
4 slices prosciutto (60g), halved
Rosemary Marinade:
2 tablespoons lemon juice
1 tablespoon olive oil
2 teaspoons finely chopped rosemary
1 teaspoon thyme leaves
1 clove garlic, crushed
Method:
1: Preheat oven to 220°C/200°C fan forced. Heat an oiled large shallow baking dish in oven.
2: Make rosemary marinade – combine ingredients in screw top jar, shake well.
3: Combine onion, lemon, rosemary and rosemary marinade in large bowl; add fish, turn to coat in marinade. Place fish in hot dish, top with onion mixture and prosciutto. Roast uncovered for 15-20 minutes.
4: Divide onion mixture among serving plates; top with fish and coarsely chopped prosciutto.
Salmon & Lemon with Caper Butter
Prep & cook time 20 mins + freezing – Serves 4
Ingredients:
30g butter, softened
2 teaspoons finely chopped fresh flat leafed parsley
2 teaspoons rinsed, drained baby caper, chopped finely
1/2 teaspoon finely grated lemon rind
1 drained anchovy fillet chopped finely
4 x 200g salmon fillets, skin on
Method:
1: Combine butter, parsley, capers, rind and anchovy in small bowl. Place mixture on plastic wrap, shape into a log, wrap lightly and freeze until firm.
2: Cook fish, skin-side down, in heated oiled large frying pan about 5 minutes or until skin is crisp. Turn fish, cook about 3 minutes. Remove fish from pan, cover; stand 5 minutes.
3: Serve fish with slices of lemon caper butter.
Tuna with Basil Pesto
Prep & cook time 45 mins – Serves 4
Ingredients:
1kg kipfler/chat potatoes, chopped coarsely
20g butter
2 teaspoons olive oil
4 x 200g tuna steaks
80g baby rocket leaves
Basil Pesto:
1 cup fresh basil leaves
1 tablespoon finely grated parmesan cheese
1 clove garlic, quartered
2 tablespoons lemon juice
1 tablespoon olive oil
Method:
1: Preheat oven to 220°C/200°C fan-forced. Oil oven tray; line with baking paper.
2: Boil, steam or microwave potato until tender; drain. Mash potato coarsely in large bowl with butter. Place potato on tray; drizzle with oil. Roast, uncovered, in oven, about 30 minutes.
3: Meanwhile, make basil pesto – blend or process ingredients until just combined.
4: Cook fish on heated oil grill plate (or grill or barbecue) until cooked as desired. You can cook tuna from rare to well done.
5: Divide rocket and potato among serving plates; top with fish and pesto.
Fish Curry
Prep & cook time 40 mins – Serves 4
We used snapper fillets in this recipe, but you can use any firm white fish fillets
Ingredients:
2 tablespoons olive oil
1 large brown onion, sliced thinly
5cm piece of ginger (25g), grated
3 cloves garlic, crushed
1 teaspoon brown sugar
2 teaspoons garam marsala
2 teaspoons sweet paprika
1 ½ teaspoons ground turmeric
1/2 cup chicken stock
1 cup buttermilk
4 x 200g white fish fillets
Steamed Jasmine Rice:
1 cup jasmine rice
2 cups of water
Method:
1: Heat half the oil in medium saucepan; cook onion, ginger, garlic and sugar, stirring, until caramelised lightly. Add spices; cook, stirring until fragrant.
2: Add stock to pan; bring to the boil. Reduce heat; simmer, uncovered, about 2 minutes or until slightly thickened. Add buttermilk; cook, stirring, 1 minute.
3: Make steamed jasmine rice – rinse rice under cold water until water runs clear; drain. Bring the water to the boil, covered, in medium saucepan; add rice. Cook, covered, over low heat, 10 minutes. Remove from heat; stand, covered 10 minutes. Fluff rice with fork.
4: Heat remaining oil in large frying pan; cook fish until browned both sides and cooked through.
