Combine orange and lemon rind, lime juice and oil.
Pour over fish and marinate for 10 minutes.
Lightly oil flat plate on barbecue or grill plate and cook fish for 4 minutes on each side until cook through.

Avocado Salsa:

1 avocado, chopped

1 small chilli, seeded and chopped

2 tsp. olive oil

1 Spanish onion, chopped

2 tsp. vinegar

Mix all ingredients in a bowl and serve with fish steaks and baked jacket potatoes.
Serves 4

Herbed Battered Tusk-fish with Tomato Horseradish Dip

Dip:

2/3 cup tomato puree

1 tbsp. bottled horseradish

1 tbsp. Worcestershire sauce

Lime juice

Salt and pepper, to taste

Mix together all dip ingredients.
Set aside, in refrigerator to chill.

1kg tusk-fish fillets, skinned and boned

Plain flour

Oil for deep-frying

Lettuce leaf cups

Batter:

2 cups plain flour

3 tbsp. chopped herbs

2 tsp. salt

2 cups soda water

Lightly mix flour, salt, herbs and soda water until well combined.
Cut fish into fingers.
Shake fish pieces in flour.
Dip in batter.
Deep-fry fish pieces in hot oil.
Serve in lettuce leaf cups with dip.

Fish with Garlic and Chilli

1/3 cup garlic olive oil

2 tbsp. fresh parsley

1 ½ tbsp. sherry vinegar

1 tsp. dried chilli flakes or fresh chillies to taste, chopped

4 Spangled Emperor fillets

Heat one tsp. oil in a large non-stick frying pan.
Add the fish fillets, flesh side down, and cook until well browned.
Turn the fillets and cook until browned and cooked through.
Place the remaining oil, vinegar, chilli and parsley into a clean small pan and stir over a low heat until just warmed – do not over heat.
Spoon the oil mix over the fish fillets.
Serve with lemon wedges and steamed zucchini and beans.
Serves 4.

Barramundi with Garlic and Tarragon Butter

8 small Barramundi fillets

125gr butter, chopped

1 tbsp. freshly crushed garlic

1 lemon juiced

1 tsp. tarragon leaves

Grill the fish under a preheated grill for three minutes on each side or until cooked through.
Place the butter, garlic, lemon juice and tarragon leaves into a small saucepan and heat until butter just melts. Do not allow butter to burn.
Pour sauce over the fish fillets and serve with crispy salad or steamed vegetables.
Serves 4.

Pan-fried Fish Steaks

4 firm white fish steaks

¼ cup lemon juice

½ cup extra virgin olive oil

1 tsp. salt

2 tsp. fresh oregano, finely chopped

2 tsp. fresh rosemary, finely chopped

Cook fish on heated oiled grill plate (or grill or barbecue) until cooked through turning once during cooking.
Combine remaining ingredients in a screw to jar, shake until well combined.
Brush both sides of hot fish steaks with herb dressing.
Serve with any remaining dressing and steamed vegetables.
Serves 4.

Crispy Whiting Fillets

This recipe is great for a light meal or snack.

Roll whiting fillets in flour seasoned with pepper. Heat small amount of butter in frying pan and shallow fry fillets until cooked through, turning once.

Squeeze lemon juice over fillets.

Thai Fish Salad

2 tbsp. canola oil

8 fresh asparagus spears or green beans, halved

200gr cod fillets (or Spanish mackerel, tuna, ocean trout, salmon)

12 cherry tomatoes, quartered

1 Lebanese cucumber, sliced

1 x 425gr can baby corn, drained

4 cups mixed lettuce leaves

Dressing:

2 tbsp. coconut mild

2 tbsp. chopped lemon grass

1-2 tbsp. green Thai curry paste

Mix dressing ingredients well. Set aside.
Heat oil in a non-stick frying or grill pan.
Add fish.
Cook over high heat until brown on both sides and flesh is cooked when tested.
Boil or steam asparagus or beans until tender.
Rinse under cold water.
Drain well.
Arrange lettuce, tomatoes, cucumber, asparagus and baby corn in a serving bowl.
Top with hot fish.
Drizzle with dressing.
Serve with crusty bread.
Serves 6 as a light meal.

Coral Trout with Mussel Sauce

1 tbsp. butter

1 leek, sliced

3 tsp freshly crushed garlic

70ml white wine

100ml cream

4 Coral Trout fillets

1 onion, sliced

300gr mussel meat

Grated rind of 2 lemons

250ml water

Small bunch fresh tarragon

Heat butter with sliced onion and leek and cook over low heat until vegetables are soft.
Add garlic, mussel meat and grated lemon rind and cook for a further 2 minutes, increasing the heat.
Add wine, water, cream, tarragon and cook until liquid is reduced to half.
Blend mixture in a food processor or blender.
Grill trout fillets for approximately 4 minutes each side until cooked.
Serve with sauce.
Serves 4.

Classic Fish Cakes

250gr white fish (flathead, mullet, mackerel, tailor, queen fish)

1 egg

2tbsp. egg mayonnaise

1 cup cooked mashed potato

¼ cup sliced shallots

¼ cup chopped parsley

2 tbsp. ghee (clarified butter)

Remove skin and bones from fish.
Steam fish until cooked through.
Chop finely.
Mix with remaining ingredients except ghee.
Melt ghee in a heavy based fry pan.
Shape mixture into patties and fry over gentle heat for 3 minutes each side until golden brown. Turn carefully.
Serve with steamed vegetables or fresh salad.
Makes 4-6 fish cakes.

Lemon Crumbed Flathead

8 Flathead fillets

120gr bread crumbs

2 tsp. curry powder

1 tbsp. dill leaf tips

2 eggs, lightly beaten

3 tsp. grated lemon rind

1 tbsp. parsley flakes

1 tsp. ground turmeric

Plain flour

Oil for shallow frying

Cucumber Dressing:

250ml natural yoghurt

1 small cucumber, finely diced

2 tbsp. mint flakes

1 tsp. freshly crushed garlic

Combine bread crumbs, lemon rind, curry powder, parsley, dill and turmeric.
Toss fish in flour; shake off excess, dip in egg mixture, then in bread crumb mixture.
Refrigerate for 30 minutes.
Heat oil in fry pan and cook fish until cooked through, turning once.
Cucumber Dressing – combine all ingredients and chill.
Serves 4.

Curried Coconut Mullet

750gr mullet fillets

1 ½ tsp. curry powder

2 tbsp. margarine

2 lemons cut into wedges

6 tbsp. desiccated coconut

2 eggs, lightly beaten

3 bananas peeled, cut lengthways

250gr natural yoghurt

Rinse fillets and wipe over with paper towel.
Mix coconut and curry powder on a plate.
Dip fillets in egg and coat with coconut mixture.
Heat margarine in a pan and fry fish fillets 2-3 minutes each side until cooked. Be careful not to allow coconut to burn.
Remove and keep warm.
Add banana halves to pan and cook gently until just tender.
Serve fish with banana, lemon wedges and yoghurt.
Serves 6.

Steamed Coral Trout with Ginger, Green Onions and Coriander

750gr whole coral trout, scaled, gutted and gilled

4 spring onions, trimmed

2 tbsp. soy sauce

½ tsp. sugar

2 tbsp. oil

65gr coriander leaves

½ tsp. salt

4 slices ginger, unpeeled

2 tbsp. dry sherry

85ml fish stock

1 clove garlic, split lengthways

Sprinkle fish with salt.
Cut a 5cm piece from each spring onion at the bulb end and cut the rest of the green part lengthwise into very fine long julienne.
Set the green parts aside and place the spring onion bulbs into a heat proof dish 2.5cn smaller than the steamer to be used.
Place the fish in the dish and top with ginger slices.
Combine soy sauce, sherry, sugar and fish stock.
Spoon it over the fish and marinate for 20 minutes basting once or twice.
When ready to cook, put 8cm of water into a wok fitted with a steamer basket and bring to a rolling boil.
Place the dish containing the fish into the steamer basket, cover tightly and steam over high heat for 15-20 minutes (until the fish is just a barely opaque through the thickest point).
With a knife, pierce the fish along the back at the thickest part and gently lift the blade to check for doneness.
Just before serving, heat the oil and garlic in a small pan (until very hot).
When garlic begins to colour remove it and discard; keeping the oil.
Remove the plate of fish from the steamer.
Scatter coriander and a tangle of green onion tops over the fish and pour the hot oil over.
Serve immediately with steamed vegetables and rice.
Serves 4.

Teriyaki Flathead

4 flathead fillets

2 tsp. freshly crushed garlic

2 tbsp. teriyaki sauce

125ml dry white wine

125ml olive oil

2 tsp. freshly chopped ginger

1 tbsp lemon juice

Combine garlic, ginger, teriyaki sauce, lemon juice and wine in a shallow dish.
Add fillets.
Allow to marinate for 1 hour, turning occasionally.
Heat a frying pan (greased with a little oil) and cook fillets basting with remaining marinade until fish is cooked.
Serve with rice.
Serve 4.

Grilled Red Throat Emperor

4 Red Throat Emperor fillets (R.T.E.)

2 lemons, juiced

2 tbsp butter, melted

Place fillets on lightly greased grill or barbecue plate.
Baste with melted butter and lemon juice; while cooking.
Cook for 3 minute each side or until cooked through.
Serve with steamed vegetables or salad.

King Salmon with Pesto Sauce

Pesto Sauce:

30gr fresh parsley

2 cloves garlic, crushed

2 lemons, squeezed and grated rind

2.5ml salt and coarsely ground pepper

30gr fresh coriander

60gr pine nuts, roasted

80ml olive oil

20gr grated parmesan cheese

Combine all ingredients in a blender and blend until a chunky paste is formed.

4 king salmon fillets

Seasoned flour

1 tsp. butter

1 tsp. oil

Method for frying

Coat king salmon fillets in seasoned flour, dust off excess.
Heat one tsp. butter and one tsp. oil in a pan.
Pan fry over a moderate heat for approximately 5 minutes on each side or until golden brown.

Method for steaming:

Place king salmon fillets into a medium sized pan with a little water (100mls).
Season with a little salt and freshly ground pepper.
Cover with lid.
Allow fish to steam on medium heat for 8-10 minutes or until cooked through.

Serve fillets with Pesto Sauce, grilled vegetables on a bed of rice, garnish with lemon wedges and fresh coriander.

Serves 4.

Mullet with Thyme and Rosemary

4 small whole fish, gilled, gutted and scaled

Olive oil

1 tbsp. rosemary and thyme, chopped

Extra sprigs of rosemary and thyme

Sea salt to taste

Make three small incisions on either side of fish.
Sprinkle chopped herbs into cavity.
Use extra herb sprigs to brush on olive oil.
Grill fish under moderate heat.
From time to time, brush fish gently with olive oil.
Turn fish once only so not to damage the skin.
Sprinkle with sea salt.
Serve with tomato salsa or herb and tomato mayonnaise.
Serves 3-4.

Barramundi with Lime Butter

4 x 250gr barramundi fillets (can also use coral trout)

150gr butter, cut into small cubes

1/3 cup dry white wine

1 tbsp. soy sauce

1 apple

6 spring onions

Juice of 2 limes or lemons

Place fillets on a greased tray and place under grill until just cooked, keep warm.
In a fry pan, bring lime juice, soy sauce and wine to the boil and reduce by half.
Lower heat and whisk in the cubes progressively, being careful not to boil the liquid, which will become even and thicken.
Cut apple and spring onions into thin strips and sauté quickly in butter in another pan.
Place them in middle of plate, set fish on top and cover with the sauce.

Cod with Lemon and Herbs

4 x 200gr (approximately) cod fillets

2 tbsp. fresh lemon juice

2 tbsp. mixed fresh herbs, finely chopped (mixture of your preference: thyme, marjoram, dill, basil, rosemary, oregano)

1 clove garlic, crushed

Salt and pepper, to taste

Sprinkle fish with herbs, lemon and garlic. Leave for 30 mins. Season with salt and pepper to taste. Grill for approximately 5 minutes, depending on thickness of fish.
Turn once only, grill second side until done, approximately 5 minutes.

Swordfish Steaks with Tomato Salsa

60ml basil pesto

20ml olive oil

4 x swordfish steaks, each 185-220gr

Extra oil, for the char- grill

Salsa:

2 Roma tomatoes, finely chopped

1 small red onion, finely chopped

1 tsp. coarse black pepper

2 tbsp. basil, chopped

40ml extra virgin olive oil

20ml lemon juice

Combine basil pesto and olive oil.
Brush fish with pesto and set aside.
Heat char-grill and cook fish, 2-3 minutes each side.
Combine all salsa ingredients in a small bowl, and mix well.
Serve the fish with salsa over the top.
Serves 4.

Salad Nicoise with Seared Atlantic Salmon

4 Atlantic salmon portions, 140gr each

500gr green beans

1 Spanish onion

12 quail eggs, soft boiled

200gr Kalamata olives, pitted

12 cherry tomatoes

40ml balsamic vinegar

100ml olive oil

Salt and pepper

Blanch the beans, half the tomatoes and olives.
Finely slice the onion.
Cook the eggs in boiling water for 3 minutes, cool and shell.
Mix all salad ingredients together, season and dress with oil and vinegar.
Sear salmon in a hot dry pan (to rare).
Place the salad into a bowl, dress with the salmon on top.

Whiting and Asparagus

8 whiting fillets

3 tbsp. lemon juice

340gr can green asparagus spears

60gr bread crumbs

1 egg, beaten

8 shallots (finely chopped)

Sauce:

30gr butter

1 tbsp. plain flour

125ml milk

65ml asparagus liquid

65ml cream

2 tbsp. parsley flakes

60gr grated tasty cheese

Preheat oven to moderate temperature (180 C).
Sprinkle fish fillets with lemon juice.
Leave stand for 10 minutes.
Drain asparagus well, reserving 65ml liquid.
Mash, drain off excess liquid and reserve this also.
Combine asparagus with bread crumbs, season with salt and pepper, add beaten egg and shallots.
Mix well.
Prepare 4 greased squares of OSO Aluminium foil, and place one fillet on each (thus using 4 of the 8 fillets).
Spread each fillet with asparagus mixture to cover.
Top each with a second fillet.
Wrap foil around fillets, and seal.
Bake in moderate oven for 20-25 minutes (or until fish is cooked).
Remove from foil and keep warm.

Sauce:

Melt butter in a saucepan, add flour and stir (for 1 minute).
Gradually add milk, reserved asparagus liquid and cream, stirring constantly (until sauce boils and thickens).
Stir in parsley and grated cheese.
Pour sauce over fish.
Serves 4.

Lemon Crumbed Flathead

120gr fresh bread crumbs

3 tsp. lemon rind, grated

2 tsp. Madras curry powder

1 tbsp. parsley flakes

1 tbsp. ground turmeric

8 flathead fillets

Plain flour

2 eggs, lightly beaten

Oil, for shallow frying

Cucumber Dressing:

250ml yoghurt

2 tbsp. mint flakes

1 small cucumber, finely diced

1 tsp. freshly crushed garlic

1 tsp. caster sugar

Combine bread crumbs, lemon rind, curry powder, parsley, dill and turmeric.
Toss fish in flour and shake off excess, dip in eggs and then in bread crumb mixture.
Refrigerate for 30 minutes.
Heat oil in frying pan, and cook fish (until cooked through).
Serve with cucumber dressing.

Tasmanian Atlantic Salmon Cutlets with Dijon Lemon Sauce and Mushroom Risotto

4 x 125gr Tasmanian Atlantic salmon cutlets or portions

2 tbsp. Bertolli light olive oil

1 tbsp. Dijon mustard

1 tbsp. butter

1 lemon, juiced

120gr Barilla Risoni #26

20gr butter

1 tbsp. Bertolli light olive oil

1 small onion, finely chopped

200gr mushrooms, wiped over and roughly chopped

½ cup Italian parsley, chopped

Preheat oven to 200 C.
Sauté onion in oil and butter for 3-4 minutes over gentle heat.
Stir in mushrooms and turn up heat. Stir occasionally for 6 minutes.
Boil pasta in large saucepan of salted water for 11 minutes or until al dente.
Drain and return to saucepan.
Stir onion, mushrooms and parsley into pasta. Season with salt and ground black pepper.
Gently heat butter and oil, pan fry salmon cutlets or portions for 3-4 minutes each side until light brown and cooked through.
Remove salmon and stir lemon juice and Dijon mustard into frying pan to heat.
Spoon Risoni onto each plate.
Top with salmon cutlet or portion and a little Dijon mustard sauce.
Serves 4.

Greek-Style Mullet with Olives and Feta Cheese

4 x mullet fillets, each 125-185gr

65ml olive oil

125gr Feta cheese

250gr black olives, pitted and coarsely chopped

2 tsp. fresh lemon juice

½ tsp. cracked black peppercorns

Preheat oven to 220 C.
Place each fillet in centre of a piece of Aluminium foil (each about 30 x 40cm).
Drizzle 1 tbsp. olive oil over each.
Crumble equal amounts of cheese over each fillet, and scatter olives on top.
Sprinkle each fillet with a small amount of lemon juice, and season with pepper.
Fold top of foil over bottom. Crimp edges tightly to seal.
Arrange packets on a baking tray in a single layer.
Bake for 10-12 minutes (until foil is puffed out and fish is opaque throughout).
Serves 4.

Baked Fish (Psari Plaki)

1 1/2kg whole grunter, gilled, gutted and scaled

Salt and pepper

Juice of 1 lemon

125ml olive oil

1 large onion, sliced

3 cloves garlic, thinly sliced

½ cup celery, chopped

425gr can tomato pieces, peeled

125ml dry white wine, optional

½ tsp. sugar

1 tsp. oregano

Prepare fish leaving head and tail on.
Make diagonal cuts on surface, sprinkle with a little salt and pepper and lemon juice. Set aside 20 minutes.
Heat half the oil in a frying pan, and sauté onion, garlic and celery for 3 minutes. Add tomatoes, wine and oregano and season with salt and pepper. Sauté a further 2 minutes.
Spread mixture into a oiled baking dish and place fish on top.
Drizzle remaining oil over fish.
Bake in a pre-heated oven 180 C for 30-40 minutes (depending on size).
Baste fish during cooking.
Remove fish to serving platter, spoon sauce around fish and serve with vegetable accompaniments or a salad.

Fish in a Parcel

4 x mackerel cutlets

Freshly ground black pepper

1 tbsp. lemon juice

65gr grated tasty cheese

4 spring onions, chopped

1 medium cucumber, sliced

Preheat oven to moderate temperature (180 C).
Place each cutlet on a piece of greased heavy-duty al-foil.
Season with pepper and lemon juice.
Divide grated cheese among cutlets.
Sprinkle with spring onion, and top each cutlet cucumber slices (about 4-6 slices on each cutlet).
Wrap foil around cutlets and seal.
Place on oven tray and bake in pre-heated, moderately hot oven for 20-25 minutes.
Serves 4.

Fijian Kokoda

1.5kg firm white fish fillets

1 cup fresh lime juice or lemon juice

300ml canned coconut milk

Salt and pepper to taste

1 small red capsicum, finely diced

1 small green capsicum, finely diced

1 small red chilli, minced

1 firm tomato, finely diced

Lime or lemon wedges, for garnish

Cut fish into 1cm cubes and mix with 200ml of lime juice, half the coconut milk, salt and pepper to taste.
Stir well and marinate over night or for at least 4 hours.
When the fish is firm and looks opaque (cooked), drain away and discard the liquid.
Mix the drained fish with the capsicum pieces, chilli and tomato.
Add the remaining coconut milk and lime juice and stir to combine thoroughly.
Serve cold in glasses with wedges of lime or lemon as a entrée.

Note:

This light and fabulously flavoured fish salad is typical of the cooking of Fiji, where local produce is used at its peak to highlight local flavours. As the fish is cures rather than cooked, it is important that this salad is eaten on the day it is made. Although coconut milk is used here, it only serves to marinated the fish and is mostly discarded, hence the incredibly low fat result.

Swordfish with 3 Pepper Sauce

1 red bell pepper, chopped

1 green bell pepper, chopped

1 yellow bell pepper, chopped

2 tbsp. shallots, chopped

1 cup white wine

½ cup fish stock

Tabasco sauce

Oregano, to taste

Salt and white pepper, to taste

½ red bell pepper, julienne

½ green bell pepper, julienne

½ yellow bell pepper, julienne

Brandy, to taste

Pepper, to taste

8 swordfish steaks

Sauté chopped bell peppers and shallots.
Then puree them using a little wine if needed.
Reduce wine, fish stock, and seasoning until mixture starts to thicken.
Add puree mixture and mix well.
Sauté very lightly the julienne peppers with brandy and pepper, using this for garnishing.
Grill swordfish steaks.
Place sauce on plate then fish on sauce, then top with julienne peppers.
Serve 8.

Crisp Curried Fish

2 tbsp. curry powder

1 clove garlic, crushed

½ cup plain flour

2 tbsp. chopped fresh coriander leaves

4 x 200gr red throat emperor fillets

1 egg, lightly beaten

Vegetable oil, for shallow frying

½ cup yoghurt

Combine curry powder, garlic, flour and coriander in shallow dish.
Dip fish in egg, then toss in curry-flour mixture, shaking off excess.
Shallow fry fish in hot oil until browned both sides and just cooked through.
Drain on absorbent towel.
Serve with yoghurt and chopped cucumber, chilli and onion, if desired.

Fish filled with Thai-Styled Vegetables

2 medium red capsicums (400gr), sliced thinly

6 green onions, sliced thinly

200gr snow peas, sliced thinly

2 tbsp. thinly sliced fresh ginger

2 tsp. sweet chili sauce

2 tsp. fish sauce

2 tbsp. lime juice

1/3 cup fresh basil leaves

½ cup fresh coriander leaves

1.5kg whole red throat emperor or grunter, gilled, gutted and scaled

Combine capsicum, onion, snow peas, ginger, sauces, juice and herbs in medium bowl.
Fill fish cavity with vegetable mixture.
Wrap fish in oiled foil, place in baking dish.
Bake in pre-heated hot oven about 30 minutes or until fish is just cooked through.

Mullet Fillets Cajun Style

4 mullet fillets, skinned

1 tbsp. Cajun spice mix (see recipe below)

1 tsp. salt

1 tsp. dried tarragon

½ tsp. fennel seeds

120gr butter

Cajun Spice Mix:

combine 30gr paprika, 15gr black pepper, 2 tsp. cayenne pepper, 1 tbsp. garlic powder, 1 tbsp. onion powder.

Blend the salt, tarragon and fennel seeds with one tbsp. of the Cajun spice mix in a small bowl.
Melt the butter in a fry-pan, dip the fillets in the butter and sprinkle both sides of the fillets with the Cajun spice blend.
Cook the fish in a pan or on a barbecue plate for 2-3 minutes on each side or until the fillets blacken.
Serve with melted butter poured over.
Keep leftover spice in a screw top jar.
As the cooking process may create smoke, it’s a good idea to turn on the extractor fan!
Serve with fresh green salad.
Serves 4.