Tasty, healthy fish recipes

Recipes using fresh fish from Holly, Kerry, Lauren, Joe, Jess, Kristute and Jacki

March 5 – 18, 2012

Gone are the days where fish is served out of the deep fryer with a side of greasy chips. Grilled, baked or steamed/poached – fish is a versatile protein that is so easy to prepare. With flavoursome, quick, healthy recipes such as these, the local fish and chip shop may very well go out of business!

 

Tomato and Basil Crusted Fish                                    Serves 4

4x170g firm white fish fillets (eg blue eye cod or kingfish)

40g fat-free semi dried tomatoes, chopped

60g unsalted nuts such as cashew or pistachio, chopped finely

1 tbsp lemon juice

¼ cup fresh basil, chopped

2 tbsp grated Parmesan

2 cups steamed green beans

400g steamed potatoes, mashed with 2 tblsp skim milk

  1. Preheat oven to 200 degrees. Line baking tray with bake paper.
  2. Combine lemon juice, semi-dried tomatoes, nuts, basil and parmesan in a bowl. Mix well.
  3. Press mixture on top of each fillet. Bake for 10minutes or until just cooked through.
  4. Serve with mashed potato and beans.

 

Sesame Seed (Tahini) Fish                                                Serves 4

4x170g firm white fish fillets (eg ling or bream)

1 tbsp Tahini (sesame seed paste)

2 tbsp warm water

200g low-fat natural yoghurt

1 tbsp lime juice

2 cloves garlic, crushed

1/2c chopped coriander

cooking spray

2 tsp mild curry powder

2 cups broccolini, steamed

2 medium carrots, chopped and steamed

4 medium potatoes, steamed

Lemon wedges to serve

  1. Combine yoghurt, lime, water, Tahini, garlic and coriander in a bowl. Mix well.
  2. Spray fish with oil and sprinkle with curry powder.
  3. Heat chargrill or bbq to high temperature and cook 2-3minutes each side or until cooked and has a brown crust.
  4. Serve with with Tahini sauce and steamed vegetables. Squeeze extra lemon before serving.

 

Sweet Potato Fish Parcels                                                Serves 2

2 red onions, sliced thin

2 star anise

1 tbsp white wine vinegar

¼ tsp saffron threads

2x 170g snapper fillets

150g sweet potato, sliced very thin

1 lemon

fresh thyme

Olive oil spray

  1. Pre heat oven to 180 degrees.
  2. Spray a non-stick pan with oil and place over low heat. Add onion, saffron,  white wine vinegar and star anise and cook until soft.
  3. Place two 30cm length pieces of bake paper on a baking tray. In the centre of each piece of paper, divide the onion mix and then the fish on top.
  4. Layer the sweet potato pieces on top of the fish then spray with olive oil and flavour with thyme and pepper.
  5. Bring the paper edges together to form a secure parcel and fold the other edges until they are well sealed.
  6. Bake for 20minutes. Open carefully and serve with a squeeze of lemon and a fresh green salad.

 

Asian Poached Salmon and noodles                        Serves 4

4x 150g Atlantic Salmon portions

1.5L water

2 tbsp miso paste

50g dried shitake mushrooms, rinsed

200g Asian noodles eg. Soba or udon

3 cups bok choy (Asian greens), sliced

1 Lebanese cucumber, cut into thin batons

1 carrot, cut into thin batons

1 medium red capsicum, cut into thin batons

  1. Soak mushrooms in warm water for 10min to rehydrate. Drain and slice.
  2. Fill a large fry pan with 1.5L water and add mushrooms. Bring to the boil.
  3. Spoon about 1/3 of the mushroom broth in to a measuring cup and blend with miso paste until smooth and runny consistency (add more liquid if needed).
  4. Gently drop salmon into pan and allow to simmer. Reduce heat, cover and cook for 6 minutes. Place in serving bowl.
  5. Add noodles and bok choy to broth to cook for 2 minutes. Then pour miso paste into broth and stir well over low heat.
  6. Distribute broth evenly over salmon pieces. Arrange cucumber, carrot and capsicum over salmon to serve.

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