Fish dishes

 

Stacked White Fish & Veggies

Ingredients

  • White fish – choose whatever one you like best or can get on special offer
  • Half an eggplant per person

Tomato sauce

  • 6 finely diced large tomatoes
  • 3 table spoons of tomato paste
  • Salt and pepper
  • 1 red chilli
  • 5 cloves of garlic
  • 1 diced red onion
  • 1 bunch of basil
  • 1 finely diced stick of celery
  • 1 finely diced carrot
  • Couple of bunches of diced spinach

Directions

  • Chop up the tomatoes, the chilli, the onion, the garlic, the celery and the carrot and place on a low heat – add in the tomato paste and cook for 5-10 minutes
  • At the end of the cooking add in the basil, spinach and salt and pepper to taste.  If too lumpy – blend some of the sauce up – if too thick add some water.
  • Slice the eggplant into thick slices, season with olive oil, salt and pepper and grill or fry for 3-4 minutes until cooked.
  • Either steam the fish or fry the fish until cooked.
  • Stack the fish and eggplant onto each plate and pour over the tomato sauce

Enjoy!
Calories per serve – 219

Fish Tacos With Avocado And Lime
  • healthy_eating600g white fish fillets
  • 1 tsp each of cumin, cayenne, and chilli
  • Salt and pepper to taste
  • 1 tbsp olive oil
  • 8 taco shells
  • 2 cups shredded lettuce
  • 2 tomatoes, diced
  • 1 yellow capsicum, cut into strips
  • 1 avocado, peeled and cut into strips
  • ½ a small red onion, peeled and finely sliced
  • Small bunch of fresh coriander, to serve
  • 1 lime, cut into quarters, to serve

Heat your oven to 180C. Place taco shells in a baking dish and heat in the oven for 5 minutes. Lay out a sheet of baking paper and sprinkle the spices and seasoning on top. Lay the fish onto the spice blend and then turn over so that each side is covered. Heat the olive oil in a frying pan and cook the fish for 2 minutes on each side or until cooked to your liking. Fill the taco shells with lettuce, tomato, capsicum, avocado, onion, and fish. Garnish with coriander leaves and a squeeze of fresh lime juice.
Serves: 4. Calories per serve: 399.

Brown rice salad with chilli bean and garlic prawns 

Fire up your tastebuds with this delicious and nutritious warm brown rice salad.
Ingredients
For the prawns
–       500 g raw green prawns, deveined with the tail removed
–       2 cloves of garlic, crushed
–       1 tbsp. of flaxseed, rice bran or olive oil
–       Juice of 1 lime or ½ a lemon
For the salad
–       2 cups of brown rice (I use a packet of microwave rice)
–       1 cup of bean sprouts (optional)
–       1 cup of torn basil leaves
–       ½ cup crushed peanuts
–       ¼ cup lemon or lime juice
–       4 tsps. of chilli bean paste (Coles and Woolworths usually stock this in the Asian food aisle but otherwise you can find it in Asian supermarkets)
–       2 tsps. of flaxseed, rice bran or olive oil
–       Pinch of Maldon Sea Salt Flakes
Directions
–       Combine prawns, garlic, ½ tablespoon of chosen oil and citrus juice. Cover with cling film and refrigerate for 15 minutes.
–       Prepare rice, according to packet instructions. When cooked, place in a large bowl.
–       Heat 1/2 tbsp. of chosen oil in a large fry pan over medium/high heat and add prawn mixture. Stir fry till prawns turn pink and look cooked through then set aside in a clean bowl.
–       Rinse fry pan under cool water and dry before returning to cook top.
–       Heat chosen oil on high heat.
–       Add the crushed peanuts and 2 tsps. chilli bean paste to pan and stir continuously until peanuts are golden in colour.
–       Remove from the pan and sandwich between two sheets of kitchen paper to remove excess oil.
–       Add lime or lemon juice, 2 tsps. chilli bean paste and salt flakes to the pan and cook for approximately 2 minutes, or until the sauce thickens.
–       Add prawns, peanut mix and sauce to the rice. Scatter with bean sprouts, torn basil leaves and a squirt of lemon or lime juice.
Serves 4 – Calories per serve – 480

Salt & Pepper Calamari

Calamari cooked in a frying pan is much lower in fat than calamari that has been deep fried – and it makes a wonderful starter, too.
Ingredients:

  • 300g calamari tubes, cleaned and prepared
  • 1 tbsp. extra-virgin olive oil
  • ½ tsp. each of white pepper, sea salt, chilli flakes, garlic flakes and onion flakes
  • ¼ tsp. cayenne pepper
  • 3-4 sliced olives
  • Oil spray

Method of Preparation:

  1. Slice the calamari into thin strips. Rinse the calamari and then pat dry on kitchen towel. They need to be as dry as possible.
  2. Place the calamari into a bowl and cover with the oil. Sprinkle the white pepper, sea salt, chilli flakes, garlic flakes, onion flakes and cayenne pepper over the calamari and stir well to coat. If you don’t have onion flakes or garlic flakes, use half of one crushed garlic clove.
  3. Spritz a non-stick frying pan with oil spray. Cook the calamari for 1-2 minutes on each side, until browned and crispy – no more than this as the calamari will turn chewy and rubbery if overcooked.

Serve the calamari with a little chilli sauce if desired and the sliced olives on top. Recipe serves 2, calories per serving: 210.

Tuna fishcakes

Ingredients

  • 1 x chopped up and cooked large sweet potato
  • Half a tin of chickpeas
  • Half a cup of chopped up spring onions
  • Half a cup of chopped fresh corriander
  • 1 cup of frozen peas (cook them in the microwave or in some boiling water)
  • 1 large tin of tuna in water – not oil
  • Sea salt & cracked black pepper

For the tzatziki side sauce/dip

  • 4 x tbsp of greek yoghurt
  • 1 x crushed garlic clove – or use a squirt of ready made garlic paste
  • 1 x tbsp of mint herbs – the garden gourmet range is great – or use fresh mint
  • The juice of half a lemon

Directions
Place the potato, chickpeas, peas, corriander, tuna, salt, pepper and spring onions into a large bowl and mash them all together – use a little milk if you need some moisture to bind together.  Then shape into 4 large fish cake patties and lightly fry on both sides for a few minutes.
The for tzatziki, add all ingredients into a bowl and mix well.
Serve with a large salad
Serves 2. Calories per serve 360

Lime, Cod & Quinoa Salad

Ingredients

  • 1/2 cup of quinoa
  • Half a cucumber
  • 1 cup of cherry tomatoes
  • 1 red onion
  • 1/2 red cabbage
  • 1/2 bag of spinach leaves
  • 1 capsicum – any colour
  • 4 x limes
  • 1/2 cup of chopped fresh parsley
  • 1/6 cup of crumbled low fat feta cheese
  • Sea Salt and cracked black pepper
  • 2 x tbsp of balsamic vinegar, 1 x tbsp of olive oil
  • 1 x filet of cod or any white fish per person

Directions
Cook the Quinoa in water for approximately 10-12 minutes then set aside in a big mixing bowl. Next add all of the salad ingredients – except the red onion – all chopped up.
Then lightly fry the red onion for a couple of minutes in a pan and when cooked add to the salad. Then squeeze the juice of one lime into a cup and add 1 x tbsp of olive oil, 2 x tbsp of balsamic vinegar and 1 x crushed clove of garlic and some salt and pepper – then mix well and pour over the salad – mix well. Pour over the crumbed feta cheese to finish
To cook the fish, simply place the fish in a hot pan with the juices of 2 x limes. Cook on a light heat until cooked though and when cooked squeeze over some more lime juice then serve with the salad. Really quick and really easy to make!
Serves 2. Calories per serve 390

Snapper & Quinoa

This is a really easy and SUPER IMMUNE SYSTEM boosting dinner that is also low fat, low GI, low in calories and VERY tasty
Ingredients

  • 1/2 x cupful of Quinoa per person
  • 4-5 cloves of garlic
  • A handful of chopped spring onions (or use normal onions)
  • 1 cupful of frozen peas
  • 1 red chilli
  • 1 pack of bean shoots and sprouts
  • A handful of choppped up basil
  • 1 x lemon
  • Handful of spinach or rocket leaves
  • 1 piece of snapper per person – or use any fish
  • 1 bunch of brocollini
  • Olive Oil, Balsamic vinegar, sea salt and black cracked pepper

For the Quinoa salad cook the Quinoa and frozen peas then place in a bowl.  In a food processor (or just hand chop) finely chop the spring onions, the garlic, the chilli, the basil and add to the Quinoa.  Add the bean sprouts, spinach leaves and the juice of half the lemon, a table spoon of olive oil, 4 tablespoons of the vinegar then season with some salt and pepper
For the Broccollini, stirfry them in a pan with a little olive oil plus season with sea salt, cracked black pepper and a little bit of lemon juice. Cook for a few minutes
For the Snapper cook in a pan with the rest of the lemon juice and some salt and black pepper.  To serve place some of the Quinoa salad on a plate and top with the snapper and brocollini – DELICIOUS. And the good news is that these foods will also help you fight the stomach fat as well as boost your immune system and give you lots of fantastic nutrients.
Calories per serve – 520

BBQ Sea Bass

Ingredients:

  • 1 x 500g prepared sea bass
  • 1 tbsp. lemon juice
  • 1 tbsp. olive oil
  • Salt and pepper
  • 1 bay leaf

Method of Preparation:

  1. Mix together the lemon juice, olive oil and salt and pepper. Put the bay leaf inside the fish and then rub the lemon and oil mixture all over the inside and outside of the fish.
  2. Heat a BBQ to a medium heat and lightly oil the cooking grate.
  3. Cook the fish for between 8-10 minutes, turning over halfway through cooking. The fish is done when it flakes easily.

If you want extra bite, try adding a crushed garlic clove and a pinch of chilli powder to the lemon juice and oil mixture. Serve with a salad garnish
Calories per serve  – 210

Salsa-baked White Fish

Ingredients:

  • 4 x 150/200g white fish fillets (cod, bream, haddock etc.)
  • 250ml Passata
  • 1 red onion
  • 1 red pepper
  • 1 green pepper
  • 1 garlic clove
  • Handful fresh parsley
  • 2 tbsp. olive oil
  • Salt and pepper
  • Asparagas

Method of Preparation:

  1. Trim the fillets down so they are all of an even size. Brush with 1 tbsp. olive oil, season well and place into an oven roasting tin.
  2. Finely chop the onion and garlic clove. Slice each pepper in half through the bottom, then scoop out the seeds. Dice into small chunks. Finely chop the parsley.
  3. Heat the remaining oil in a frying pan and soften the onion and garlic together until lightly coloured. Add the peppers, fry for another minute or two, then add the Passata and bring to a simmer. Season with chopped parsley, salt and pepper and then pour evenly over the fish fillets in the oven tray.
  4. Cook in an 180C oven for half an hour until the fish is cooked through and flaking. Serve with steamed asparagas or wholegrain rice

If you want to use a sustainable fish, try coley or pollock instead of cod, or try to find a sustainable source of cod.
Calories per serve – 340

Smoked Mackerel Salad

Ingredients:

  • 125g smoked mackerel
  • 1 clove of garlic, crushed
  • 1 ½ tbsp. olive oil
  • 2 tbsp. tomato puree
  • Handful fresh basil leaves, finely chopped
  • 1 small onion
  • 3 tomatoes
  • 1 small lettuce
  • ½ cucumber
  • Salt and pepper

Method of Preparation:

  1. Whisk together the garlic, olive oil, tomato puree and chopped basil leaves. Season with salt and pepper, then flake in the smoked mackerel.
  2. Finely slice the onion and chop the tomatoes. Peel the cucumber, cut in half lengthways then scoop out the seeds with a spoon then dice.
  3. Mix the onion, tomatoes and cucumber into the mackerel mixture, then serve over a bed of lettuce. Season once more with salt and pepper.

You don’t have to use smoked mackerel for this recipe if you don’t want to – instead, try tinned mackerel or cooked fresh mackerel.
Calories per serve – 405

Chinese Trout Fillets

Ingredients:

  • 4 x rainbow trout fillets
  • 4 spring onions
  • 1 tsp. finely chopped garlic
  • 1 tsp. finely chopped ginger
  • 1 tsp. honey
  • 1 tsp. olive oil
  • 2 tsp. soy sauce
  • Salt and pepper

Method of Preparation:

  1. Finely chop the spring onions.
  2. Rub the soy sauce over the trout fillets and then season on both sides with salt, pepper and honey.
  3. Heat the olive oil in a large pan and add the garlic, ginger and spring onions. Stir well and cook until golden brown.
  4. Add the fish fillets and cook for three minutes, then turn over and cook for another three minutes.

Serve hot with some rice or try a mixed vegetable stir fry.
Calories per serve – 260

Healthy Baked Fish

Ingredients:

  • 3 tbsp. fresh breadcrumbs
  • 3 tbsp. fine oatmeal or corn-flour
  • Salt and pepper
  • Pinch paprika
  • Pinch garlic salt
  • 4 x haddock fillets
  • 2 tbsp. olive oil

Method of Preparation:

  1. Mix the breadcrumbs and oatmeal in a small dish. Season with salt, pepper, paprika and garlic salt.
  2. Brush the haddock fillets with olive oil and then dip each side of the fish into the crumb mixture, making sure each side is evenly coated.
  3. Put onto a baking tray and then cook in a 200C oven for 15-20 minutes, until browned and crispy on the outside and fully cooked on the inside.

This is an excellent way to get the flavour of deep-fried fish without all of the fat. Try adding lemon zest for extra flavour.
Calories per serve – 333

Tuna & Sweetcorn Burgers

Ingredients:

  • 2 x 175g tins tuna in brine or spring water, drained
  • 1 x 175g tin sweetcorn in water, drained
  • 1 small red onion
  • 85g wholemeal breadcrumbs
  • 1 tbsp. oil
  • 1 egg
  • 25g grated mild low fat cheddar
  • Salt and pepper

Method of Preparation:

  1. Whiz half the sweetcorn in a blender until finely chopped. Finely dice the onion. In a bowl, combine chopped sweetcorn, whole sweetcorn, diced red onion, drained tuna, breadcrumbs, egg and cheese. Season well.
  2. Shape the mixture into 4 even patties. Heat the oil in a frying pan and fry the burgers on both sides until golden brown.
  3. Serve with wholemeal buns or just with a little ketchup.

Recipe serves 4. Calories per serving: 242. Add chilli for extra kick, but these burgers will still be delicious with just salt and pepper added to them.

Baked Thai Salmon

Take your tastebuds on a trip to Thailand with this delicious marinated salmon recipe.
Ingredients

  • 2 salmon fillets
  • 5 tbsp. olive oil
  • 4 tbsp. lime or lemon juice (freshly squeezed or from a bottle)
  • 4 tbsp. salt reduced soy sauce
  • 4 cloves of garlic, crushed
  • 2 tbsp. honey
  • 1 stalk of lemongrass, rinsed
  • 2 cups of low GI rice, like brown or basmati

 Directions

  • Pre-heat oven to 170 C
  • Combine olive oil, lime/lemon juice, soy sauce, garlic and honey
    in a bowl and set aside
  • Select a baking tray with an edge (to prevent the sauce from running off) and place salmon fillets, skin side down, on tray
  • Pour sauce evenly across fillets. You can use a pastry brush to brush any extra marinade over the top for even coverage.
  • With a pair of sharp scissors, slice lemongrass directly onto salmon fillets
  • Cover tray with aluminium foil and place in oven
  • Cook rice according to packet instructions
  • Cook for 20 minutes, covered, then remove foil for the next 10-15 minutes, depending on how well done you like your salmon

Serve with your choice of rice with a squeeze of lemon/lime juice
Yum!

Mediterranean style fish with fetta and tomato

Ingredients

  • 4 x white fish fillets (whiting, snapper, sea bass all work well)
  • 2 x tbsp extra virgin olive oil
  • 3 x vine ripened tomatoes, deseeded and chopped into chunks
  • juice of one lemon
  • 125g reduced fat fetta cheese, crumbled
  • 1/4 cup fresh herbs (parsley, basil work well), coarsely chopped
  • 2 x tsp dried mixed herbs
  • Olive oil spray

Directions

  • Preheat oven to 180C
  • In a small bowl, combine the tomatoes, fetta, basil, dried herbs and lemon juice.
  • Lightly spray a large baking dish with olive oil spray to prevent fillets sticking.
  • Place fillets in baking dish.
  • Drizzle with olive oil then spoon over the tomato mixture, gently pressing into the top of the fillets with a spoon.
  • Place in oven and bake for 30 minutes or until the fish is cooked through the fetta has softened and started to turn golden brown.
  • Serve immediately.

Makes 4 servings – Cal per serve – 340

 Tuna, Spinach And Capsicum Frittata

Ingredients

  • 6 x large free range eggs
  • 1 x 180g tin of tuna in springwater, drained
  • 1 x tbsp olive oil
  • 1 x red onion, peeled and finely diced
  • 1 x red capsicum, deseeded and finely chopped
  • 1 x cup baby spinach, coarsely chopped
  • 1/2 x cup mushrooms, chopped coarsely
  • 1/2 x cup fresh herbs (parsley or chives work well)
  • 1/4 x cup reduced fat cheese, grated (cheddar or mozzarella work well)

Directions

  • Preheat the grill to medium/high.
  • In a medium sized bowl, crack and lightly beat all the eggs together before adding the herbs and cheese. Set aside.
  • Heat a large frypan over a medium heat and add the olive oil.
  • Once oil is warmed through, add the onion and saute gently until transparent.
  • Once transparent, add the capsicum and cook gently for approximately 5 minutes until soft.
  • About 2 minutes before the capsicum is finished, add the spinach to the pan and allow to wilt.
  • Add the tuna to the pan and use a fork to gently seperate the chunks.
  • Turn up the heat slightly and carefully pour the egg mixture into the frypan, making sure that it covers all the veggies evenly.
  • Leave to sit for 3-5 minutes or until the mixture has started to solidify (i.e. it’ll be less wobbly).
  • Once frittata has started to set, place the pan under the preheated grill for 3-5 minutes or until the top has gone from eggy to golden brown.
  • Remove from the grill and serve immediately.

Makes 4 servings – Cal per serve – 310

Healthy Tandoori Fish Fillets With Spinach Salad 

Ingredients

  • 4 x white fish fillets (whiting, snapper etc)
  • 4 x tbsp reduced fat Greek yoghurt
  • 3 x tbsp tandoori curry paste
  • 2 tbsp lemon juice
  • 1 x tbsp grated or minced ginger
  • 1 x garlic clove, crushed
  • 1/2 cucumber, diced
  • 2 x cups baby spinach leaves, rinsed
  • 2 x tbsp mint leaves, roughly chopped
  • 4 x cherry tomatoes, diced

Directions

  • In a shallow dish, combine 3 tbsp Greek yoghurt, tandoori paste, lemon juice, garlic and ginger
  • Add the fish fillets and toss to thoroughly coat in the yoghurt mix.
  • Cover dish with cling film and place in the fridge for 15-30min
  • Preheat the oven to 220C
  • Remove fish from the fridge and place on a wire baking rack and place this in/on a baking tray.
  • Cook in the oven for 15-20min or until fish is cooked through and flakes easily with a fork.
  • While fish is baking, place spinach, tomatoes, cucumber and mint in a small bowl.
  • Pour over remaining 1 tbsp yoghurt and use a fork to combine well
  • Serve fish with salad on the side and a squeeze of lemon juice if you fancy it
Makes 4 servings – Cal per serve – 187
Prawn and tomato tagine

Ingredients

  • 1kg peeled, uncooked king prawns with tails in tact
  • 1 brown onion, chopped
  • 2 cloves garlic, crushed
  • 1 tsp ground ginger
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/4 tsp chilli powder
  • 1/4 tsp dried saffron
  • 800g ripe tomatoes, coarsely chopped
  • 1/4 cup water
  • 2 tbsp flat leaf parsley, chopped
  • 1 tbsp lemon rind
  • 1 tbsp lemon juice
  • 1 tbs olive oil

Directions

  • Heat olive oil in a large saucepan over medium/high heat.
  • Add garlic and onion to the pan and cook till onion turns transparent.
  • Add the spices and stir well, cooking till they become fragrant.
  • Add the tomato and cook, stirring continuously until tomato softens.
  • Pour in the water and increase the heat to bring mixture to the boil.
  • Reduce heat to medium and allow mixture to simmer until sauce thickens.
  • Add prawns to the pan and simmer for approx. 5 minutes or until prawns are cooked through and turn white.
  • Sprinkle parsley, lemon rind and squeeze lemon juice over mix and serve.

Makes 4 serves – Cal per serve – 265

healthy_eatingChilli and Lime Fish Cakes

Ingredients:

  • 1kg white fish
  • 4 kaffir lime leaves, sliced thinly
  • 1 small red chilli, de-seeded
  • Small bunch of fresh coriander
  • Salt and pepper, to taste
  • 1 egg
  • Olive oil spray
  • 1 cup natural yoghurt
  • 1 tbsp sweet chilli sauce
  • Small bunch of mint

Directions:

  • Place fish, kaffir lime leaves, chilli, coriander, salt, pepper and egg into a food processor and process until combined.
  • Form a pattie using 2 tablespoons of the mixture and shaping with wet hands.
  • Heat a frying pan over a medium to high heat. Spray with olive oil.
  • Fry the fish cakes for 2–3 minutes each side or until golden. Meanwhile make a quick dipping sauce with the natural yoghurt, chilli sauce and mint. Season with salt and pepper.

Makes: 12 fish cakes. Serves: 4. Calories per serve: 315.

healthy_eatingHerb Crusted Salmon

Salmon is considered to be one of nature’s Superfoods as it is a rich source of Omega 3s.
Ingredients:

  • 4 x 200g salmon fillets
  • Olive oil spray
  • 100g breadcrumbs
  • 2 cloves garlic, finely sliced (or 2 tsp from a jar)
  • Zest of 1 lemon
  • Small bunch of parsley, finely chopped
  • Salt and pepper

Method

  • Preheat oven to 200°C.
  • Spray a baking tray with olive oil and place the salmon on top, skin side down. Season well.
  • Combine the breadcrumbs, garlic, lemon zest and parsley, and add salt and pepper to taste.
  • Cover the fillets with the crumbs, pressing down to keep it in place. Spray with olive oil.
  • Bake in the oven for 15-20 minutes, or until the crust is golden. Serve with a green salad or some steamed green beans.

Serves: 4. Calories per serve: 310.

healthy_eatingPrawn, Coriander and Lime Quesadillas

Ingredients:

  • 80g low fat cream cheese, at room temperature
  • Juice of ½ a lime
  • 1 small red chilli, finely chopped
  • 3 shallots, finely diced
  • 2 cups cooked prawns
  • Salt and pepper
  • Small bunch of coriander leaves
  • ½ cup grated light cheddar cheese
  • 6 wholegrain tortillas
  • Olive oil spray

Method:

  • Place the cream cheese, lime juice and chilli in a bowl and stir to combine.
  • Add in the shallots and the prawns; and season with salt and pepper.
  • Lay out the 6 tortillas and spread the mixture evenly over one half of each tortilla. Then add the coriander and cheese before folding over the tortilla to close.
  • Spray both sides with a little olive oil.
  • Preheat a frying pan or barbecue to medium and cook the quesadillas for 2 minutes each side. You will see they will colour as they cook, and get a little bit crisp on the outside.
  • Slice in half and serve two halves per person.
  • Optional: drizzle with balsamic vinegar

Serves: 6. Calories per serve: 366.

healthy_eatingGreen Tea And Ginger Poached Salmon

Ingredients:

  • 4 x 200g fillets of salmon
  • 2 tbsp loose green tea
  • 1 tbsp peppercorns
  • Thumb size piece of ginger, peeled and finely chopped
  • Salt and pepper
  • Lemon wedges (to serve)

Method:

  • In a large saucepan, bring 5 cups of water to the boil.
  • Add tea, ginger, and peppercorns. Turn off the heat and let the mixture brew for 10 minutes.
  • Place salmon in the broth and gently simmer for 8 minutes.
  • Remove salmon and season well with salt, pepper and a squeeze of lemon.
  • Serve with your favourite sides such as steamed vegetables or brown rice.

Serves: 4. Calories per serve: 385.