Baked fresh fish
| Serves |
|---|
| Serves 1 |
- 250g boneless fish fillet
- Canola or olive oil spray
- 1 tblsp fresh lemon juice
- Pinch Italian herbs
- Cracked pepper, as desired
- 1/2 carrot, julienned
- 1/2 zucchini, julienned
- 1 medium sweet potato
- 1 tblsp low-fat plain yogurt
1 Preheat oven to 200C.
2 Place fish fillet on square of aluminium foil sprayed with canola or olive oil. Squeeze on lemon juice and sprinkle with Italian herbs and cracked pepper. Place carrot and zucchini on top of fish and then wrap up. Bake for 15 minutes.
3 Serve fish with sweet potato drizzled with yogurt.
FAT: 8g per serve
GI RATING: Low
LOW GI FOOD: Sweet potato
Asian-style Fish
| Serves |
|---|
| Serves 6 |
- 6 x 200g swordfish steaks
- 300g fresh oyster mushrooms
- 2 tblsps olive oil
- 1/3 cup coarsely chopped coriander
- Salt and pepper, to taste
- 1 bunch choy sum, coarsely chopped
- 1 bunch baby bok choy, coarsely chopped
- Oyster Sauce
- 1/2 cup oyster sauce
- 1/2 cup water
- 1 tblsp sesame oil
Method
1 Toss fish, oyster mushrooms, olive oil and coriander together in a large bowl.
2 Cook fish and oyster mushrooms on a heated, oiled grill pan or barbecue hotplate, until tender. Transfer fish and mushrooms to a plate and cover to keep warm.
3 Bring a large saucepan of water to the boil. Add the thick ends of the choy sum and boil for 1 minute. Add remaining vegetables and cook for 30 seconds. Drain well.
4 To make oyster sauce, combine ingredients in a saucepan. Bring to the boil and then remove from heat.
5 Serve fish on vegetables and drizzle with oyster sauce.
Beer Battered Fish with Garlic Yoghurt
| Serves |
|---|
| Serves 4 |
- 375ml can beer
- 1 cup plain flour
- salt and pepper to taste
- vegetable oil for deep-frying
- 800g flathead fillets
- banana leaves and lemon wedges to serve
- fresh herbs to garnish
- Garlic Yoghurt
- 1 cup greek-style natural yoghurt
- 2 cloves garlic, crushed
- 2 tablespoons lemon juice
1 To make the garlic yoghurt, combine all ingredients in a small bowl. Cover and refrigerate until serving.
2 Pour beer into a medium bowl. Sprinkle flour over beer, whisking continuously, to form a smooth batter. Season with salt and pepper.
3 Heat oil in a wok or large, deep saucepean. Dip fish in batter, one at a time, draining away excess batter. Deep-fry fish, in batches, until golden brown all over and cooked through. Drain on absorbent paper.
4 Serve fish with banana leaves, lemon wedges and garlic yoghurt. Garnish with fresh herbs
Char-Grilled Snapper Fillet on Sauteed Tomato
| Serves |
|---|
| Serves 4 |
- 650g kippler potatoes
- Sea salt
- 5 very ripe roma tomatoes
- 40g butter
- 2 tblsps chopped fresh chives
- Freshly ground black pepper
- 4 x 200g snapper fillets, bones removed
- 80ml olive oil
- Salad of your choice to serve
Method
1 Bring potatoes to the boil in cold salted water until just before they're cooked. Remove from heat, drain and peel away the skin. Set aside.
2 Make a small knife mark at the base of each tomato and place in a pot of boiling water for about one minute. Remove and refresh in icy cold water. Peel away the skin with a knife, cut off the outer flesh then cut into strips. Set aside.
3 In a large pan, heat the butter, Add potato and slowly saute, tossing so it doesn't cook too quickly. When potato is golden, add half the chives and tomatoes. Lightly season with pepper. Toss, then remove and set aside, keeping it warm.
4 Heat the grill pan. Lightly brush the snapper with olive oil and place on the grill, serving side down. Let it cook on both sides (for about 1 1/2 to 2 minutes and top with the snapper.
5 Divide potato over 4 plates and top with the snapper. Garnish with remaining chives and serve with salad.
Char-grilled Salmon With Asparagus
| Serves |
|---|
| Serves 4 |
- 4 x 200g salmon fillets
- 2 tblsps olive oil
- Sea salt
- Freshly ground black pepper
- 3 bunch asparagus, trimmed
- Lemon wedges, to garnish
Method
1 Preheat your barbecue to quite hot.
2 Lightly brush the salmon fillets with olive oil and a little salt and pepper. Add additional herbs or spices, if desired.
3 Trim the asparagus and lightly toss through oil, generously seasoning with salt and pepper. Place directly on the barbecue, allowing to colour well and keep turning.
4 At the same time, place salmon on barbecue skin-side up and cook for 2 to 3 minutes on each side until slightly pink on the inside, or until cooked as desired.
5 Divide asparagus over 4 plates and top with a piece of salmon. Garnish with lemon wedges and serve immediately.
Crab Tarts with Roasted Tomatoes
| Serves |
|---|
| 8 |
- 200g punnet red grape tomatoes, halved
- Salt and pepper, to taste
- 4 sheets filo pastry
- 50g butter, melted
- 250g tub spreadable cream cheese
- 4 eggs
- 175g can crab meat, drained
- 1/2 cup fresh basil leaves
- Carrot and cucumber ribbons and sweet chilli sauce, to serve
1 Grease 8 holes of a 12-hole texas muffin pan (3/4-cup capacity).
2 Place tomatoes, cut-side up, onto a baking paper-lined oven tray. Season with salt and pepper.
3 Cook in a moderate oven (180C) for about 10 minutes or until tomatoes are just tender.
4 Place 1 sheet of pastry on a bench. Brush with a little of the melted butter. Top with another sheet of pastry. Cut pastry into 8 squares. Repeat with remaining pastry and melted butter (you will have 16 squares). Line holes of prepared pan with half of the pastry squares. Brush with a little of the melted butter and top with remaining pastry squares, on an angle, to form a star shape.
5 Whisk cream cheese, eggs and crab meat in a medium bowl until combined. Season with salt and pepper. Divide crab mixture among pastry cases.
6 Cook in a moderate oven (180C) for about 20 minutes or until pastry is golden brown and filling is set. Stand tarts in pan for 5 minutes before carefully transferring to a wire rack.
7 Serve tarts topped with tomatoes and basil leaves at room temperature. Serve with carrot and cucumber ribbons drizzled with sweet chilli sauce.
Hint: To make carrot and cucumber ribbons, use a vegetable peeler to cut vegetables into thin slices.
Crumbed fish with flat chips & dill mayonnaise
| Serves |
|---|
| Serves 4 |
- 1 cup self-raising flour
- Sea salt
- Freshly ground black pepper
- 2 eggs, lightly whisked
- 3 cups fresh breadcrumbs
- 1/2 cup roughly chopped parsley
- 1 tsp paprika
- 600g desiree potatoes, cut into 1cm slices
- 1 litre vegetable oil
- Extra oil, for frying fish
- 800g flathead fillets, cut into 100g pieces
- Dill mayonnaise
- 1/2 cup mayonnaise
- 1/4 cup sour cream
- 2 tblsps chopped dill
- Squeeze of lemon juice
1 Combine the mayonnaise ingredients together well and place to one side.
2 Prepare 3 bowls. In the first place flour and the salt and pepper; in the second the whisked eggs; and in the third the breadcrumbs, parsley and paprika.
3 Pour oil into a deep fryer and allow to get moderately hot. Make sure potato is dry before cooking in small batches. Par-cook and drain on kitchen paper.
4 Roll fish in the flour, then egg, then the breadcrumbs. Heat a frying pan to hot and add a little oil. Cook fish until golden. Remove and keep warm.
5 Return chips to the fryer to cook a further 4 minutes to become crisp. drain on kitchen paper and place on a serving platter with the fish and tartare sauce.