Home' Advocate Communications : Fiordland Advocate 17 January 2013 Contents WHAT’S COOKING
Page 10 | 17 January, 2013
2-3 tablespoons olive oil
2 cloves garlic, thinly sliced
1 red chilli, seeded and diced
1 tablespoon chopped French
8 small-medium tomatoes,
freshly ground salt and black
pepper to taste
2-3 teaspoons raspberry vinegar or
red wine vinegar
2 x 150g skinned and boned white
fish fillets eg tarakihi
4 Kalamata olives, pitted and
2 teaspoons capers, rinsed and
Heat the oil in a heavy frying pan.
Add the garlic and sauté for
a few seconds. Add the chilli
and tarragon and sauté for 30
Add the tomatoes, season, and
simmer gently for 10 minutes.
Add the vinegar then the fish
covering it with the tomato
mixture. Simmer gently for 4-5
minutes, depending on the
thickness, or until the fish is just
cooked. Add the olives and capers.
Great served on potato mash or
Seafood is the perfect antidote to
the effects of all those enjoyable
indulgences of the festive season.
It is nutrient rich with high-quality
protein, omega-3, a variety of B
vitamins, several minerals and
usually very little fat. However, the number of calories consumed will
depend entirely on how the fish is prepared. Fish dipped in batter and
fried has 1270 kilojoules (303 kilocalories) per 100 grams whereas the
same amount of fish baked has 519 kilojoules or 124 kilocalories.
Whether you catch your own or purchase it from a shop, seafood
requires special attention. When shopping for fish, buy the best quality
available on the day rather than making up your mind ahead of time.
Many different fish can be adapted to the same recipe. The selection
on offer will depend on the season and where you live. Different
regions have local fish varieties. Contrary to popular belief, most of the
fish available from fish shops is not frozen. Once caught, it is kept on
crushed ice until it reaches the stores.
Ideally, fish should still be kept on ice instore – or on chilled trays – in
a cold atmosphere with air circulating around it. Packaged fish cannot
‘breathe’ so odours tend to accumulate. Once home, unwrap the fish
and rinse quickly under cold water. Pat it dry with paper towels then
have a sniff. The smell should have a fresh, sea-like quality, not sour or
sharp. Store fish on a clean plate covered loosely with waxed paper in
the refrigerator. Consume within 12-24 hours of purchase, depending
on the variety.
Cooking seafood generally requires less skill than preparing many other
foods. However, don’t overcook – it will dry out and lose much of its
Sauce: 2 tablespoons butter
1 shallot, thinly sliced
2 tablespoons flour
3⁄4 cup fish or chicken stock
salt, pepper and chilli powder
Fish: 200g skinned and
1⁄2 cup stock
1⁄2 small red pepper
1 tablespoon capers, rinsed
Topping: 1 large potato
1 cup frozen peas
2-3 tablespoons butter
salt and pepper to taste
Sauce: melt the butter in a
small pan. Sauté the shallot for
1-2 minutes. Stir in the flour.
Gradually add the stock stirring
continuously, until thick. Season.
Fish: poach the fish in the stock,
until just cooked. Drain and
coarsely flake. Add to the sauce
with the red pepper and capers.
Pour into two ramekins.
Topping: peel and cube the
potato. Cook in boiling water until
tender. Add the peas during the
last 3 minutes of cooking. Drain,
add the butter, season, and mash
well. Spoon over the fish in the
The top can be dotted with butter,
Reheat in the microwave for 3-4
minutes, until bubbling.
Fish pie with mushy pea & potato topping
Salsa: 3-4 firm but ripe nectarines,
stoned and thinly sliced or cubed
1⁄2 red pepper (capsicum), diced
1⁄4 cup each: sliced basil, chopped
1 teaspoon diced chilli
salt and pepper to taste
squeeze lime juice
Salmon: 3 tablespoons teriyaki
1 tablespoon olive oil
1 teaspoon each: sugar, grated root
ginger, crushed garlic
4 salmon fillets, bones removed
spray olive oil
Combine the ingredients for the
salad in a bowl.
Combine the teriyaki sauce, oil,
sugar, ginger and garlic. Brush
over the salmon.
Spray a non-stick frying pan with
oil. Pan-fry the salmon for
about 2-3 minutes each
side or until cooked to your
Serve topped with the salad.
Salmon with nectarine salad
20 mussels, steamed and shelled
400g skinned and boned lean
1⁄2 cup white wine or fish stock
2 cups small dried pasta shells
100g snow peas
1 red pepper (capsicum)
Herb Dressing: 2 tablespoons
chopped fresh herbs
4 tablespoons white wine vinegar
1 tablespoon Dijon mustard
1 clove garlic, crushed
salt and pepper to taste
4 tablespoons extra virgin olive oil
Remove the tongues from the
mussels, if preferred.
Cut the fish into 3cm pieces. Bring
the wine or stock to a simmer in a
medium frying pan.
Add the fish and poach for 3-4
minutes or until cooked. Cool.
Cook the pasta shells according
to the packet instructions. Add the
snow peas during the last minute
of cooking. Strain the pasta and
peas and cool by holding under
cold running water in a sieve.
Drain well and pat dry with paper
Seed and thinly slice the red
pepper. Combine with the
seafood, pasta and snow peas in
a large bowl.
Whisk together the herbs, vinegar,
mustard, garlic and salt and
pepper. Whisk in the oil and pour
over the salad. Mix well. Serve
chilled. Serves 4-6.
Seafood and shells
Canned fish could be used in place of the fresh fish.
Links Archive Fiordland Advocate 10 January 2013 Fiordland Advocate 24 January 2013 Navigation Previous Page Next Page