FISH AND SEAFOOD
Garlic Prawns, Red Capsicum & Coriander Pasta
Serves 4-6
250g spinach fettucine
500g green king prawns, shelled & de-veined
4 cloves garlic, finely sliced
¼ cup extra virgin olive oil
salt and freshly ground black pepper
2 red capsicum (approx 350g), seeded & thinly sliced
½ bunch coriander, coarsely chopped
Bring a large saucepan of salted water to the boil, add the pasta and cook for 11 minutes.
Drain and toss in 1 tsp olive oil.
Preheat the hot plate on the BBQ to moderately high. Meanwhile shell and de-vein the
prawns, leaving the heads and tails on. Toss the sliced garlic and olive oil in a large bowl, and
marinate the prawns for 10 mins.
Tip the prawns, garlic and oil onto the hot BBQ and sear for 2 mins. Grind salt and freshly
ground black pepper over the prawns.
On a large serving platter combine the drained pasta, prawns, capsicum strips and chopped
coriander. Serve with a garden salad.
Quick, Easy & Tasty Fish
Serves 2
300g white fish, cut into cubes
½ cup white wine
splash olive oil
1 whole lemon
1 whole lime
1 punnet cherry tomatoes
1 bag baby spinach leaves
Place spinach leaves in the bottom of a microwave proof container, add olive oil and wine.
Place fish on top of spinach, and cook in microwave on high for 3 minutes. Once cooked
through, add cherry tomatoes, and squeeze lemon and lime over the top. Season with salt and
pepper to taste.
Serve with salad and fresh sweet corn.
Steamed Fish on Tomato and Olives
Serves 4
1 tablespoon extra virgin olive oil
1 medium (170g) red onion, sliced thickly
1 clove garlic, crushed
2 tablespoons tomato paste
4 medium (760g) tomatoes, seeded,
chopped coarsely
300g can cannellini beans, rinsed, drained
½ cup (80g) pitted black olives
4 medium blue eye fillets
1 tablespoon shredded basil leaves
2 tablespoons coarsely chopped fresh
parsley
salt and freshly ground pepper
1. Heat oil in a large frying pan, add onion and garlic; cook, stirring, until soft. Add
tomato paste, tomatoes, beans and olives; cook, stirring, until well combined.
2. Place fish fillets in a single layer on top of the tomato mixture in pan. Reduce heat,
simmer, covered, for about 10 minutes or until fish is cooked through.
3. Add the herbs to the tomato mixture, season to taste with salt and black pepper; stir
until combined.
4. Serve fish with tomato mixture and extra fresh basil leaves, if desired.
Prawn Risotto
(serves 4)
1 cup fish (or vegetable) stock
500g king prawns
1 cup halved and thinly sliced onions
2 cups arborio rice
3 cups mixed greens e.g. baby spinach, rocket
250g fresh or frozen (and defrosted) peas
1/2 cup chopped parsley
5 cups chicken stock
1-2 teaspoons olive oil
2 teaspoons crushed garlic
3/4 cup white wine
1 can tomatoes, chopped
1/2 cup green olives
1. In a large pot bring stocks to the boil.
2. Add prawns; lower the heat to medium and cook for 3-4 minutes, or until just cooked
through. Do not overcook.
3. Remove the prawns with a slotted spoon and place in a colander; rinse with water to
stop cooking, and set aside.
4. Strain the cooking liquid into another pot and keep it warm over a low heat.
5. Peel and de-vein, and coarsely chop the prawns and set aside.
6. In a large skillet with high sides, heat the oil over medium heat. Add the onion and
garlic, and saute for 4-6 minutes.
7. Add the rice and stir to coat; cook for 3 minutes, stirring constantly.
8. Add the wine and cook until it evaporates.
9. Add the prawn cooking liquid gradually , stir with a wooden spoon until most of the
liquid is absorbed and the risotto is creamy and tender (about 20 mins).
10. About 5 minutes before the risotto is finished stir in the chopped prawns, greens,
tomato, peas, olives. Season to taste.
11. Add parsley and serve immediately.
Roast Tuna with Olives and Onions
(serves 4)
4 thick tuna steaks or other thick fillets
Handful of pitted kalamata olives
1 med onion, chopped
2 cloves garlic, thinly sliced
Basil leaves
Fresh tomato and herb sauce:
1kg ripe roma tomatoes or 600g can
1 tablespoon olive oil
1 leek, washed and sliced into rings
2 minced garlic cloves
Handful of basil/thyme
To make the sauce:
1. Cut a small cross on base of each tomato (if using fresh), plunge into boiling water for
30 secs then peel and chop roughly.
2. Heat oil in a saucepan on medium, add leeks and garlic. Reduce heat to low and simmer
until leeks soft. Add tomatoes and herbs and cook for 10-30 minutes depending on the
intensity of flavour desired. Tip: you could use a good quality jar of tomato pasta
sauce.
To cook fish:
1. Spray the base and sides of a medium baking dish, place half the tomato sauce on the
bottom and the fish on top. Mix the rest of the tomato sauce with the onions, olives,
garlic and basil leaves. Place evenly around the fish. Season as desired.
2. Cook in a moderate oven for about 15 minutes.
3. Serve with green vegetables or a salad. Can be served on a bed of pasta or pureed
white beans, or even mixed through pasta with a side salad.