Fish Curry

Fish curry

Ingredients (serves 4)

• 270ml can coconut cream
• 1 1/2 tablespoons green curry paste
• 2 x 400ml cans coconut milk
• 1 1/2 tablespoons fish sauce
• 1 tablespoon brown or palm sugar
• 500g perch fillets (or any firm, white-fleshed fish), cubed
• 4 kaffir lime leaves
• 230g can bamboo shoots, thinly sliced
• juice of 1 lime
• jasmine rice, to serve

Method

1. Heat coconut cream in a wok over medium heat, stirring, for 8 minutes or until oil and cream separate. Add curry paste and cook a further 2 minutes.
2. Slowly stir in coconut milk, fish sauce and sugar. Simmer, stirring occasionally, for 10 minutes or until green oil comes to the surface.
3. Add fish, lime leaves and bamboo shoots. Simmer for 5 minutes. Stir through lime juice. Serve topped with coriander leaves over jasmine rice.

Notes & tips

• Note: You'll recognise kaffir lime leaves by their twin leaf. Look for them in the fresh produce section of the supermarket.

Pan-fried fish with Thai sauce

Pan-fried fish with Thai sauce

Cooking Time

20 minutes

Ingredients (serves 4)

• 4 x 200g firm white fish fillets (see note)
• 1/4 cup sweet chilli sauce
• 1/4 cup light soy sauce
• 1 tablespoon fish sauce
• 1/2 lime, juiced
• 1 cup jasmine rice, rinsed
• 2 bunches broccolini, trimmed
• olive oil cooking spray

Method

1. Place fish fillets on a shallow plate. Combine sweet chilli sauce, soy sauce, fish sauce and 1 tablespoon lime juice in a jug. Spoon half the sauce over fish and turn to coat. Cover and refrigerate for 30 minutes, if time permits.
2. Meanwhile, cook rice following packet directions. Wash broccolini and place, with water clinging, in a snap-lock bag. Twist top to seal. Microwave on HIGH (100%) for 2 to 3 minutes or until tender. Drain.
3. Pre-heat barbecue plate on medium heat. Lightly spray both sides fish with oil. Barbecue for 1 to 2 minutes each side or until cooked through. Spoon rice onto plates. Top with fish and spoon over remaining sauce. Serve with broccolini.

Perch with creamy mushroom leek sauce

Perch with creamy mushroom & leek sauce

Preparation Time

5 minutes

Cooking Time

25 minutes

Ingredients (serves 4)

• 2 tbs olive oil
• 600g Nile perch fillets, cut into 4 serving portions
• Salt & freshly ground pepper
• 1 leek, halved lengthways, thinly sliced
• 200g Swiss brown mushrooms, thinly sliced
• 2 garlic cloves, crushed
• 1/2 cup (125ml) white wine
• 300ml carton cream
• Steamed baby carrots, chopped fresh dill and potatoes, to serve

Method

1. Heat half the oil in a large non-stick frying pan over medium-high heat. Season both sides of the fish with salt and pepper. Add to pan and cook for 3 minutes each side or until crisp and just cooked. Remove from pan, cover loosely with foil and set aside.
2. Heat remaining oil in the pan over medium heat. Add leek, mushrooms and garlic. Cook, uncovered, stirring often, for 10-12 minutes or until leeks and mushrooms are very soft.
3. Increase pan heat to high and add wine. Cook for 1 minute. Add cream and reduce heat to medium.
4. Simmer, uncovered, for 5-6 minutes or until the sauce reduces and thickens slightly. Add fish to the pan and spoon sauce over the fish to warm through.
5. Toss dill with steamed carrots and potatoes. Serve with fish.

Fast Asian Fish

Fast Asian fish

Ingredients (serves 4)

• 4 x 120g skinless salmon or ocean trout fillets
• 1/3 cup (80ml) light soy sauce
• 2cm piece ginger, very finely shredded
• 1/3 cup (80ml) sweet chilli sauce
• Steamed rice, to serve
• 4 spring onions, thinly sliced on the diagonal

Method

1. Preheat the oven to 200°C. Place fish in a shallow baking dish. Combine soy, ginger and sweet chilli sauce, then pour over fish.
2. Cover with foil and bake for 8 minutes, or until just cooked through.
3. Serve fish on rice, drizzled with sauce and garnished with spring onion.

Baked fish on vegetables (low-fat)

Baked fish on vegetables (low-fat)

Overindulge over Easter? This fish dish will have you back on the healthy eating wagon in no time.

Ingredients (serves 4)

• 2 zucchinis, cut into wedges
• 2 red onions, cut into wedges
• 3 tomatoes, cut into wedges
• 1/4 cup pitted black olives
• 1/4 cup (60ml) olive oil
• 4 x 180g thick skinless white fish fillets (such as ling)
• 1 small garlic clove, crushed
• 1 tbs lemon juice
• 1 tbs Dijon mustard
• 1/2 cup roughly chopped flat-leaf parsley

Method

1. Preheat the oven to 200°C.
2. Toss the zucchini, onion, tomato and olives with 1 tablespoon of the oil in a baking dish. Brush another tablespoon of oil over the fish and place on the vegetables. Place in the oven and bake for 25-30 minutes until cooked through.
3. Whisk together the garlic, lemon juice, mustard and remaining oil to make a dressing.
4. Divide the cooked vegetables among plates and top each with a piece of fish.
5. Drizzle the fish with the dressing and scatter with chopped parsley.

Parmesan-crumbed baked fish

Parmesan-crumbed baked fish

Stuck for a healthy dinner idea? This parmesan-crumbed baked fish will make Friday night dinner a breeze.

Ingredients (serves 4)

• 1/2 cup fresh multi-grain breadcrumbs
• 1/4 cup flat-leaf parsley leaves, finely chopped
• 1/3 cup finely grated parmesan cheese
• 1 teaspoon finely grated lemon rind
• 1 teaspoon olive oil
• 4 (about 200g each) thick white fish steaks (such as blue eye or kingfish)
• olive oil cooking spray
• steamed green beans, boiled chat potatoes and lemon wedges, to serve

Method

1. Preheat oven to 200°C. Combine breadcrumbs, parsley, parmesan, lemon rind, and salt and pepper in a bowl. Stir to combine. Drizzle mixture with oil. Stir until breadcrumbs are coated in oil.
2. Press breadcrumb mixture onto flesh-side of fish fillets to form an even topping.
3. Place fish, skin-side down, onto a baking tray. Spray with oil. Bake for 15 minutes or until crumbs are light golden and fish is just cooked through. Serve with steamed beans, potatoes and lemon wedges.

Pan-fried fish with tabouli

Homemade tabouli topped with omega-3-rich fish? Smart, healthy weeknight eating doesn't get better.

Preparation Time

20 - 40 minutes

Cooking Time

5 minutes

Ingredients (serves 4)

• 170g (1 cup) burghul
• 2 large vine ripened tomatoes, quartered, deseeded, finely chopped
• 1 Lebanese cucumber, halved lengthways, deseeded, finely chopped
• 1/4 cup chopped fresh continental parsley
• 1/4 cup chopped fresh mint
• 6 shallots, ends trimmed, pale section only, finely chopped
• 2 tbs fresh lemon juice
• 2 tsp olive oil
• 1/2 tsp ground cinnamon
• Olive oil, extra, to grease
• 4 (about 150g each) firm white fish fillets (such as ling)
• 2 lemons, halved

Method

1. Place the burghul in a heatproof bowl. Add enough boiling water to cover. Set aside for 20 minutes to soak. Drain and remove as much liquid as possible. Transfer to a large bowl.
2. Stir in the tomato, cucumber, parsley, mint, shallot, lemon juice, oil and cinnamon. Taste and season with pepper.
3. Preheat a barbecue flat plate or large frying pan on high. Brush with oil to lightly grease. Add the fish and cook for 2 minutes each side or until the fish flakes easily when tested with a fork in the thickest part. Add the lemons, cut-side down, and cook for 1-2 minutes or until golden and caramelised.
4. Divide the tabouli among serving plates. Top with the fish and serve with the caramelised lemon