fish
Fish Curry
1 tablespoon vegetable oil
1 onion, sliced
1 red capsicum, seeded and chopped
1 garlic clove, crushed
1 small red chilli, seeds removed and chopped
2 teaspoons curry powder
400 mL can coconut milk
4 firm white fish fillets
4 green onions, chopped
Salt to taste
Steamed rice and coriander leaves to serve
1. Heat oil in a large frying pan on medium. Saute onion, capsicum, garlic and chilli for 2-3 minutes.
2. Add curry powder and cook, stirring for 1 minute. Blend in coconut milk and bring to the boil. 3. Reduce heat to low and simmer for 5-10 minutes, until reduced and slightly thickened.
4. Add fish, salt and green onion to curry. Simmer for 8-10 minutes or until fish flakes easily when tested with a fork.
5. Season to taste and served with steamed rice and roti bread
Serves 4
Sourced with permission from www.bestrecipes.com and written by Jupiter63.
Baked Tuna Omelette
1 x 425g tin tuna
12 eggs, beaten
1 punnet cherry tomatoes
2 medium zucchini, sliced
1 bunch spring onions, chopped
6 mushrooms, sliced
1½ cups grated mozzarella cheese
1. Combine all ingredients in a large bowl.
2. Pour mixture into a lightly greased baking dish.
3. Sprinkle some extra grated cheese on top.
4. Bake at 180°C for about 25 minutes or until set
Serves 6
Basic Fish
1 fish fillet
1 tablespoon of lemon juice
Fresh or dried herbs
1 teaspoon of Extra virgin olive oil
1. Preheat a barbeque grill or frying pan to hot.
2. Place a fish fillet on each piece of foil and drizzle with olive oil
3. Sprinkle the fillet with lemon juice and herbs (and salt optional)
4. Fold the foil to seal completely
5. Place the foil package on the barbeque or frying pan and cook for approximately 8 minutes, turning after 4 minutes.
6. Test the fish by flaking the thickest part of the fillet with a fork. If the flesh is white (or light pink in the case of salmon) the fish is cooked.
7. Serve the fish with steamed vegetables or salad on a bed of your favourite rice.
Fish Cakes
1 400g tuna (in spring water) 1/2 cup breadcrumbs 1/2 cup LSA mix (linseed, sunflower seed, almond meal)- alternatively use extra breadcrumbs 1 onion grated 2 tbs dill chopped (optional) 1 egg
- mix ingredients and form patties - spray with oil and bake in the oven or pan fry in a little oil Makes 4. Sourced from: www.healthyeatingclub.org
Steamed Fish with Ginger
455 g halibut fillet
6 g coarse sea salt or kosher salt
6 g minced fresh ginger
20 g thinly sliced green onion
15 ml dark soy sauce
15 ml light soy sauce
15 ml peanut oil
10 ml toasted sesame oil
10 g lightly packed fresh cilantro sprigs
1. Pat halibut dry with paper towels. Rub both sides of fillet with salt. Scatter the ginger over the top of the fish and place onto a heatproof ceramic dish.
2. Place into a bamboo steamer set over several inches of gently boiling water, and cover. Gently steam for 10 to 12 minutes.
3. Pour accumulated water out of the dish and sprinkle the fillet with green onion. Drizzle both soy sauces over the surface of the fish.
