Thursday, 25. March 2010

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Abalone and Ramen Noodle Broth



360g cooked ramen noodles

500g bean sprouts, with trimmed ends

2 cups chopped coriander leaves

4 spring onions, cut at an angle

100g abalone, sliced 3 mm thin

50 ml Jingilli extra virgin olive oil

1 clove crushed garlic

2 Tblsp light soy sauce

6 Tblsp oyster sauce



6 cups light chicken stock

4 Tblsp sesame seed oil

2 Tblsp grated palm sugar

3 Tblsp fish sauce

1 cup small, whole fresh shiitake mushrooms


(Instead of using abalone, you could use squid, octopus, clams or scallops). Boil together the chicken stock, sesame oil, palm sugar, shiitake mushrooms and the fish sauce. Taste for flavour balance and keep hot until required. Slice the abalone as thinly as possible, place between plastic sheets and gently flatten out. Heat a frypan, lightly oil and sear the abalone for 30 seconds only. Remove from the heat and toss in the garlic and soy and stir for 10 seconds. Place the warmed ramen noodles into hot serving bowls and top with the bean sprouts, coriander leaves and the spring onions. Place the abalone on top, ladle over the broth, and finish with a swirl of the oyster sauce. 6



Basic fish batter.


125gr self raising flour

1 level teaspoon salt

150ml water


Sift the flour and salt into a mixing bowl, then gradually add the water whisking continuously until the batter is smooth and free from lumps.



BBQ baby octopus.


1kg baby octopus

300ml water

1 cooking spoon of garlic

1 tsp baking powder

150g butter

50ml cream

1 tbsp worcestershire sauce

1 tbsp lemon juice

2 eschalots

splash of Cognac

For the marinade;

300ml olive oil

1 lime

1 lemon

salt & pepper


Marinade:      In a bowl add 300ml of olive oil, juice of one lemon and lime, salt and pepper. Mix well, let stand for 30 mins.


Octopus:     Place the octopus and garlic in a pot, cover with water and bring to boil. Add baking powder and simmer for 40 minutes. Remove octopus and rinse in cold water. Place in the marinade, cover and leave overnight in fridge.


Cook octopus on a hot plate until lightly coloured. Flambé cognac in a fry pan, add the butter and slowly melt, whisking constantly. Add a touch of cream and Worcestershire sauce and whisk till they are all combined. Finish with shallots. Serve octopus on a bed of rice with the cognac sauce poured all over.



Basil and Ginger Prawns.


¼ cup well-packed basil leaves

2 tablespoons fresh ginger, roughly chopped

4 tablespoons olive oil

grated rind 1 lemon

½ tablespoon salt

½ tablespoon sugar

250 gram green prawns


Combine the basil, ginger, olive oil, lemon rind, salt and sugar together to make a smooth paste. Peel the prawns, rinse and de-vein before tossing through the basil paste. Cover and set aside for 30 minutes. Cook the prawns in a medium-hot frying pan until they just turn pink in colour. Do not overcook. Serve immediately 4



Casserole fish and tomato.


4 large fish fillets

60 grams butter/margarine

1 onion, chopped and separated

1 clove garlic, crushed

400 gram whole tomatoes

125 gram button mushrooms

1 green capsicum, diced

1 red capsicum, diced

¼ cup dry white wine (opt)

2 teaspoons tomato paste

1 teaspoon basil

1 tablespoon parmesan cheese, grated

¾ cup fresh breadcrumbs

2 tablespoons chopped parsley

salt and pepper to taste

4 tablespoons lemon juice

boiled rice to serve.


Remove any skin and/or bones from fish. Melt half the butter in a frying pan, add onion and garlic, cook until onion is tender. Push contents of can of tomatoes through sieve into pan, discard seeds. Add chopped mushrooms, capsicum, wine, tomato paste, basil, salt and pepper, bring to the boil, reduce heat, add lemon juice and simmer for 2 minutes uncovered. Pour sauce into shallow oven proof dish, add fish to top of sauce. Combine breadcrumbs, parsley and cheese and 30 grams of melted butter, sprinkle over fish. Bake uncovered in moderate oven for 15 minutes.  Serve with boiled rice.



Cheese and lemon fish


4 white flesh fish fillets

1 avocado

1 tomato, sliced

lemon pepper.


1 cup grated edam & parmesan cheese

lemon water (water with lemon in it)


Smear butter onto a hot pan, place the fish skin side up into the butter and seal for one minute. Turn the fish and place the sliced tomato on top, then sprinkle on lemon pepper and top with the avocado and cheese. Splash some lemon water around the fish to create some steam and place a lid on top and steam the fish in it’s own juices for 2-3 minutes or until cooked to your liking. Sprinkle a little paprika over the cheese and serve with a garden salad. 4



Coconut fish and broccoli.


500 gram broccoli

2 large fillets Nile perch,

500 gram small macaroni

60 gram butter or margarine

2 shallots, finely chopped

2 onions, chopped, separated

2 tablespoon curry powder

2 tablespoon plain flour

2 cups water

400ml can coconut milk

250 gram cheddar cheese, grated

salt and pepper to taste

2 tablespoons diced bacon

400 gram champignons, bits and stems


Cut broccoli into small flowerets, cook in boiling salted water for 1 minute, drain immediately, set aside. Cook macaroni in boiling salted water for 8 minutes or until just tender, drain immediately. Put macaroni into large greased ovenproof dish.  Cut fish into 2.5cm pieces. Melt butter in medium saucepan, add shallots and onions and cook until onions are transparent. Add curry powder and flour, mix until combined. Remove from heat, gradually add in water and coconut milk, stirring until mixture is smooth and free of lumps.


Return to heat, stirring until mixture boils. Add fish pieces, champignons, broccoli, salt and pepper, continue to simmer for 5 minutes. Spoon mixture over macaroni, sprinkle grated cheese evenly over top, sprinkle bacon over cheese, bake uncovered in 180C oven for 25 minutes or until cheese has melted and gone a golden brown.



Coconut fish curry


1 tablespoon vegetable oil

1 kg white fish fillets

1 shallot thinly sliced

1 tablespoon Thai fish sauce

1 teaspoon grated fresh ginger

juice of 1 lime

2 cups coconut milk

4 tablespoons Thai green curry paste

Salt and pepper to taste

1 teaspoon palm or brown sugar

1 lime to serve

1 cup coriander leaves

Boiled rice to serve.


Cut fish into 5 cm pieces. Heat the oil in a large saucepan, add the shallot and ginger. Cook over medium heat, stirring occasionally for 3 mins. Add the curry paste and cook stirring for a further minute. Add the coconut milk and sugar and bring to the boil, then reduce the heat and simmer gently, stirring occasionally, for 15 mins. Add the fish pieces, stir well and cook for 5 mins or until tender. Use a spoon to remove any oil that rises to the top. Stir in the fish sauce, lime juice, and half the coriander. Season to taste with salt and cracked black pepper.  Serve with rice and a lime quarter and garnish with the remaining coriander. 4



Coconut steamed fish


¾ cup coconut milk (80 ml)

4 white fish fillet (deep sea cod, Nile perch etc)

1 long red chilli, seeds removed, sliced thinly

1 tablespoon kaffir lime leaves, finely chopped

1 tablespoon fish sauce

1 tablespoon finely grated palm sugar

1 teaspoon red curry paste

sprig of Thai basil

lime halves for serving

1 tablespoon lime juice

boiled rice

   blanched green beans


Place the coconut milk, curry paste, kaffir lime, chilli, fish sauce, palm sugar and lime juice in a sealed jar, shake well to combine. Place 4 pieces of foil on the bench, fpalce a fish fillet on each piece of foil, spoon the coconut milk mix over the fish, fold the foil to seal. Place foil parcels in a steamer, cook for 7-8 minutes or you can place in a preheated 1800C oven for same time. Remove parcels from steamer/oven, unwrap carefully and pour any liquid from foil into a serving jug.  Serve fish on rice with green beans—pour any remaining liquid over.



Creamy Avocado and Tuna Fettuccine.


1 tablespoon olive oil 

425g tuna in brine, drained

4 spring onions, finely chopped

½ cup chicken stock

½ cup white wine

½ cup chopped parsley

1 cup cream

1 avocado, chopped

cooked fettuccine


Heat oil in a large pan and cook spring onions for about 3 minutes. Add flaked tuna, chicken stock, white wine and chopped parsley. Bring to boil, reduce heat, add cream and avocado. Simmer until heated through. Season well with salt and pepper and serve over cooked fettuccine. 4



Creamy coriander pesto and prawn pasta


100g fettuccini

½ bunch fresh coriander, washed

1 small clove garlic, chopped

1 tablespoon (18g) macadamia nuts,

2 tablespoons cream

squeeze lime juice

1½ tablespoons light olive oil

salt and pepper

5 medium green prawns,

Peel and de-vein the prawns, leave the tails intact, coarsely chop the nuts. Bring a large pan of salted water to the boil and cook fettuccini according to packet instructions; drain and set aside, reserving ½ cup of cooking liquid.


Meanwhile, coarsely chop the stems, leaves and root of the coriander and place into the bowl of a food processor, along with the garlic, nuts and lime juice. Process until broken down and smooth. While the motor is running, slowly drizzle in oil. Mixture should become a smooth, creamy sauce; season with salt and pepper.


Remove a third of the coriander pesto and stir through the prawns. Cook prawns in a non-stick pan for 1-2 minutes or until just cooked through and remove. Pour cream into pan and heat through gently. Stir in remaining coriander pesto and adjust seasoning. Return prawns to pan and heat through. Pour coriander pesto sauce and prawns over pasta and toss to mix evenly. Stir in some of the pasta cooking water if sauce is too thick and serve immediately.      1



Creamy salmon pasta bake.


250 gram (3 cups) penne pasta

2 cups sliced mushrooms

½ red capsicum, chopped

420 gram can pink salmon

1½ cups grated cheese

500 gram jar Raguletto bake

2 teaspoons green peppercorns

½ cup frozen peas


Cook pasta in salted water for 10 minutes, or until just soft. Remove from heat, drain and rinse under hot water then place in 8 cup greased casserole dish. Stir fry mushrooms and capsicum in hot pan or wok, then add to pasta. Thaw peas in water, drain, add to pasta. Drain salmon, break into small pieces, add to pasta. Stir in Raguletto sauce and peppercorns, continue to stir until all ingredients are thoroughly mixed. Cover with cheese and bake uncovered in 180C oven for 20 minutes or until cheese has turned a golden brown. 4



Crispy fish in chilli sauce.


Fish                                                     Sauce

500 gram fish fillets, skinned

1 tablespoon oil

1 cup plain flour

1 tablespoon grated ginger

½ cup cornflour

3 cloves garlic, crushed

1 egg white

¼ cup tomato sauce

¾ cup water

¼ cup chilli sauce

oil for deep frying

2 teaspoons sugar

boiled rice to serve

1 tablespoon soy sauce


2 teaspoons dry sherry (opt)


2 tablespoons water


Fish:     Remove any bones from fish, cut into 2 cm squares. Sift flour and cornflour together into bowl, make a well in the sifted flour, add egg white and water, mix to a smooth batter, mix well. Heat the oil in a large pan, dip fish pieces in batter to coat completely, lower slowly into oil, cook for about 4-5 minutes, or until golden brown.  Drain on paper towel.


Sauce:    Place oil, ginger, garlic, tomato and chilli sauce into a wok or frying pan, stir over medium heat for 1-2 minutes until warm, add remaining ingredients. Bring to high heat, add fish pieces, toss through sauce until fish is heated through. Serve on boiled rice. 4



Crumbed fish (1).


Fish                                                       Salsa

2 fillets Nile perch

2 onions

plain flour

½ cup sliced black olives

1 cup breadcrumbs

½ cup sliced green olives

1 egg, beaton

1 of each, red, green and yellow capsicum

unsalted butter

salt and pepper to taste

salt and pepper to taste

¼ cup capers

boiled rice

olive oil


Salsa:    (Best done 3-4 hours prior to serving) Peel onions, coat onions and capsicum with olive oil, place in baking disk, bake in 150C oven until browned, remove and allow to cool. Chop onions into large pieces, strip skin from capsicum, chop into large pieces. Add all ingredients to bowl, pour on ½ cup olive oil, mix well, store in refrigerator for 2-3 hours.


Fish:      Mix 1 teaspoon pepper and ¼ teaspoon salt into breadcrumbs. Season the fish with salt and pepper, lightly coat with flour, dip into egg, then coat with bread crumbs. Heat 1-2 tablespoon unsalted butter in hot pan, cook fish for a few minutes on each side until tender. Serve over boiled rice, season with salt and pepper, add drizzle olive oil, spoon salsa over.     4



Crumbed fish (2).


8 whiting fillets, bones removed

1 tablespoon sultanas soaked in hot water

1 tablespoon pine nuts

2 tablespoon chopped flat leaf parsley

2 slices of stale bread

1 teaspoon chopped red chilli

splash of extra virgin olive oil

1 lemon zested

2 lemons, 1 halved for garnish

salt, pepper & a squeeze of lemon.

2 small bunches of rocket dressed with a little olive oil,


Combine the bread, parsley, chilli and lemon zest in a blender. Add this mixture to the the pine nuts, sultanas and a little salt and pepper. On a backing tray lay the fillets side by side and sprinkle with the breadcrumb mix. Then drizzle with a little olive oil. Bake in a hot oven for 4 -5 minutes till golden brown. Place on a hot plate and serve with the rocket and ½ a lemon.     2



Curried Prawns


500g green prawn meat

1 long red chilli, seeded and chopped finely

Juice of 3 limes

1 teaspoon salt

1 tablespoon vegetable oil

1 large brown onion, sliced thinly

1 tablespoon grated fresh ginger

2 teaspoons crushed garlic

1 tablespoon red Thai curry paste

400ml coconut cream

1 lime cut into wedges

½ cup firmly packed coriander leaves

1 cup jasmine rice


Combine the chilli, lime juice and salt, toss the prawns in the mixture, mix well, cover and set aside in fridge for at least 1-2 hours. Boil the rice. Heat the oil in a medium frying pan, cook the onion until soft, add the ginger, garlic and curry paste, cook stirring until fragrant. Add the coconut cream, bring to the boil, then simmer, uncovered, until sauce thickens slightly. Add the prawn mix, stir to mix thoroughly, cover, then simmer for further 5 minutes until prawns are pink and cooked. Remove from heat, place into a large serving bowl, sprinkle with coriander leaves, serve with lime wedges, boiled rice and steamed green beans.     4



Curried Salmon.


1 440 gram salmon

2 tablespoons butter or margarine

2 teaspoons curry powder

2 tablespoon curry powder

2 tablespoons flour

1 teaspoon salt

2 cups milk

1 tablespoon lemon juice

400 gram can tomatoes, chopped

pepper to taste

boiled rice to serve


Drain salmon, retain juices and add to milk. Melt butter in hot pan. Add flour and curry powder, stir in. Gradually add milk and salmon juice, stirring constantly until liquid boils, boil for 2 minutes, reduce heat. Add salt and pepper, lemon juice, salmon and contents of tomato can. Simmer for 5 minutes, stirring occasionally. Serve over boiled rice.



Curried seafood and rice.


Seafood                                             Dressing

1½ cups long rain rice

¼ cup French dressing

pinch saffron

½ cup teaspoon curry powder

250 grams cooked prawns

¼ cup cumin

125 grams scallops (or alternative)

pinch cardamom

3 shallots

pinch coriander

1 red capsicum

salt and pepper to taste

1 green capsicum

1 tablespoon chopped chives

salt and pepper to taste


Dressing:     Combine all ingredients in screw top jar, shake well until all ingredients are combined. Allow to stand.

Cook rice with saffron in large pan of salted water, drain, run boiling water over rice in colander, allow to cool. Shell and de-vein prawns, chop in half. Cover scallops with boiling water, drain then dry on paper towel. Cut scallops in half. Finely chop shallots, thinly slice peppers into about 50cm pieces. Combine all ingredients with rice in large bowl, add curry dressing and mix well.



Curried smoked cod.


1 kg smoked cod

60 gram butter or margarine

2 onions

3 teaspoons curry powder (more/less to taste)

2 tablespoons flour

2 cups milk

1 cup water

2 teaspoons lemon juice

1 teaspoon Worcestershire sauce

2 x 190 gram cans champignons, drained

1 green capsicum

2 tablespoons chopped parsley


Place fish in pan with enough cold water to cover fish. Gradually bring to the boil, remove from heat, remove fish and drain water. Return pan to head, add butter, peeled and chopped onions and curry powder, stir until onions are transparent. Add the flour, stir for 1 minute. Remove from heat, gradually stir in the milk and water, stir until sauce is smooth. Return to heat, stir until mixture boils. Add lemon juice, Worcestershire sauce, champignons, and finely sliced capsicum. Mix well. Break fish into small pieces, remove all bones, place in large ovenproof dish, cover with sauce. Bake uncovered in 180C oven for about 20 minutes, or until heated through.     8



Fish and chips.


1.2kg large new potatoes,

unpeeled, cut into thick wedges

¼ cup olive oil

1 tablespoon dried sage

¼ cup grated parmesan

Salt and pepper, to taste

4 slices prosciutto

4 boneless firm white

fish fillets

1 tablespoon olive oil (extra)

Baby rocket leaves and lemon

slices, to serve



Lemon butter sauce

1 cup chicken stock

2 tablespoons finely chopped fresh sage

1 tsp finely grated lemon rind

2 tablespoons lemon juice

50g cold butter, chopped

Salt and pepper, to taste


Toss potatoes, oil, sage and parmesan in a large bowl. Season with salt and pepper. Place mixture on an oven tray lined with baking paper.  Cook in a hot oven (200C) for 35 minutes. Increase temperature to very hot (240C) and cook for a further 10 minutes, or until potatoes are browned all over, turning during cooking.  Meanwhile, wrap prosciutto around the middle of each fish fillet. Heat extra oil in a large non-stick frying pan. Add fish, and cook for about 2 to 3 minutes on each side (depending on thickness), or until browned and cooked through. Remove from pan and keep warm.


Lemon butter sauce:    Add stock to same pan. Bring to boil. Boil, uncovered, for 2 minutes. Stir in remaining ingredients and bring to boil. Boil for a further 2 minutes, or until sauce is slightly thickened. Serve fish and chips with baby rocket leaves and lemon slices. Spoon over lemon butter sauce



Fish (or prawns) in Batter à la Boze


2/3 cup mayonnaise

2 teaspoons finely grated lemon rind

1 teaspoon cracked black pepper

juice of ½  lemon

1 cup self raising flour

¾ cup plain flour

1 level teaspoon five-spice powder

1 egg

1 can beer (cold)

vegetable oil, for deep frying

1 teaspoon yeast

600gm white fish fillets (Nile perch, deep sea cod etc, fresh)


Combine mayonnaise, rind, pepper and lemon juice in small bowl, set aside. Whisk flours, five spice, egg, beer and yeast in medium bowl and mix to make a smooth batter. Store in fridge until ready as batter should be applied to fish cold. Heat oil in deep fryer or wok. Dip fish in batter; deep-fry fish, in batches, until cooked through. Alternatively, replace the fish with green prawns with their tails still on.


Serve with mayonnaise mixture and lemon wedges.



Fish cakes.


250 gram fish fillets, diced

3 potatoes

¼ cup chopped parsley

1 tablespoon chopped mint

2 eggs, beaten


2 tablespoons margarine

¼ cup milk

oil for deep frying

salt and pepper to taste


Boil potatoes in salted water, drain, add margarine and milk and mash well. Add fish, parsley, mint, salt and pepper and 1 beaten egg. Combine well. Divide mixture into 8 and shape into balls. Mix 1 beaten egg with breadcrumbs, coat each ball with breadcrumb mix. Fry in oil until golden brown.     4



Fish Pie.


5 large potatoes,

salt and ground black pepper to taste

2 eggs

2 large handfuls fresh spinach

1 onion finely chopped

1 carrot, halved and finely chopped

extra virgin olive oil

285ml double cream

Juice of 1 lemon

2 handfuls of grated mature cheddar cheese

1 heaped teaspoon English mustard

1 large handful parsley, finely chopped

500 grams fish boned and skinned,

nutmeg (optional)


Peel and dice the potatoes into 1 inch squares, slice the fish into strips (add prawns, scallops etc if requried). Preheat oven to 230C, put potatoes into salted boiling water and bring to boil for 2 mins, add eggs to pan and cook for a further 8 minutes. Steam the spinach in colander above the pan. when spinach is done squeeze extra moisture away, drain potatoes, remove eggs, cool under cold water, peel and quarter them. In a separate pan slowly fry the onion and carrot in a little oil for about 5 mins, then add cream and bring just to the boil, remove from heat and add the cheese, lemon juice, mustard and parsley. Place the spinach, fish and eggs into an oven dish and mix together, pouring over the vegetable cream sauce, the potatoes should be drained and mashed - add a bit of olive oil, salt and pepper and touch of nutmeg spread on top of the fish. Bake in oven until the potato is golden about 25 -30mins. Serve with greens etc.     4



Fish with roasted pepper vinaigrette



3 capsicum, different colours

3 tablespoons extra-virgin olive oil

juice of 1 orange

2 tablespoons finely chopped Italian parsley

juice of 1 lemon

1 teaspoon minced garlic

1 teaspoon ground cumin

small teaspoon kosher salt

small teaspoon Tabasco sauce

1 teaspoon freshly ground black pepper



extra-virgin olive oil

4 skinless white fish fillets, about 2cm thick

rock salt

freshly ground black pepper


Vinaigrette:     Grill the capsicum (whole) over a hot grill until the skins are evenly charred on all sides, 10 to 12 minutes, turning every 3 to 4 minutes. Remove from the grill and place in a paper bag; close tightly. Let stand 10 to 15 minutes to steam off the skins. Remove the capsicum from the bag and peel away the charred skins. Cut off the tops and remove the seeds. Cut the capsicum into ½-inch strips and set aside. In a medium bowl, whisk together the remaining vinaigrette ingredients. Add the capsicum and set aside for as long as 1 day.


Fish:     Lightly brush or spray the fish fillets with olive oil. Season them with salt and pepper to taste. Grill over high heat until the flesh is opaque in the center, 5 to 7 minutes, turning once halfway through grilling time. Remove from the grill and serve warm with the roasted pepper vinaigrette spooned over the top.     4


Flathead grilled in Red Curry Glaze


30 ml extra virgin olive oil

600g flathead fillets, cut into 8cm pieces

300 ml coconut cream

4 tablespoon Thai-style red curry paste

2 medium brown onions,

4 tablespoon fish sauce

1 small red chilli

1 tablespoon palm sugar, thinly shaved

1 bunch Thai basil

1 lime

½ bunch Coriander


Slice the mushrooms in half, then slice them 5ml thick. Slice the chilli lengthways, remove the seeds then chop into small pieces  Heat a wok with half of the coconut cream until separation occurs. It should look split at the edges of the wok and the whiteness almost faded. The bouquet of roasted coconut should be prevalent. Add the red curry paste, combine and fry until fragrant (30 seconds). Add the sliced onions and stir-fry quickly for 1 minute. Add the lime zest and juice, palm sugar, fish sauce, chilli and remainder of the coconut cream. Finish by adding the torn Thai basil leaves and roughly chopped coriander.


Grill the flathead pieces on a preheated oiled hotplate and place into serving bowls. Ladle a portion of the curry over the fish and top with a little extra coconut cream and coriander. 4



Garlic Prawns.


1 kg shelled green prawns

½ cup extra virgin olive oil

1 desert spoon minced garlic

salt and cracked black pepper

juice of 2 lemons


Blend garlic, lemon juice, salt and pepper and olive oil together, add prawns and mix well ensuring prawns are well oiled, cover and allow to marinade at least 2-3 hours. Heat a large frying pan, add small amount of olive oil. Add sufficient prawns to cover base of pan, cook for about 45 secs to 1 min each side, or when red. Remove from pan, set aside on paper towel to drain, continue to add and cook prawns until all done.     4



Garlic Prawns (2)


1kg green king prawns

2 cups virgin olive oil

butter (not margarine)

8 cloves garlic

2 small red chillies

1 tablespoon chopped parsley

salt and pepper


Shell prawns, leave tail intact, remove back vein, wash and pat dry. (If you buy them already headed and shelled you will need only ½ kg). Put ½ cup of oil into a microwave container, add 1 tablespoon butter and 2 crushed cloves of garlic.  Slit the chillies length ways, remove the seeds, wash and pat dry and chop finely, add to container. Season with salt and pepper and mix well. Microwave on hight for 1 minute. Preheat oven to 180°C. Divide prawns evenly between 4 oven proof serving dishes, pour an equal amount of the oil mix over the prawns, put dishes into oven on a large tray for 10 to 15 minutes until oil is very hot and prawns are cooked. Cooking time depends on prawn size. Serve immediately, sprinkled with chopped parsley.     4



Grilled Fish.


½ kg fish fillets

2 tablespoons butter or margarine

4 tablespoons lemon juice

1 tablespoon fresh parsley, chopped

1 teaspoon fresh dill weed

1 teaspoon salt

½ teaspoon black pepper corns

¼ teaspoon paprika

1 onion, thinly sliced.


Use heavy aluminium foil cut into large squares. Place equal portions of the fish fillets on each piece of foil. In a saucepan, melt margarine. Add lemon juice, parsley, dill, salt and pepper. Stir to blend well. Pour this mixture over the fish, sprinkle with paprika, and top with the onion slices which have been separated into rings. Fold the foil around the mixture and seal, leaving a little space for the food to expand while cooking. Place under a hot grill for 5-7 minutes per side.



Honey prawns.


750 gram green king prawns


1 cup self raising flour

½ teaspoon salt

pepper to taste

1¼ cups water

1 egg

oil for deep frying

4 tablespoons honey

sesame seeds


Shell prawns, remove vein, coat in cornflour. Sift flour, salt and pepper into a bowl, make a well in the centre, gradually add combined water and beaten egg. Mix to a thin batter, beat until smooth and free of lumps. Heat deep frying oil in a pan, drop prawns, 2-3 at a time, into batter, then into hot oil and cook for 1-2 minutes until prawns are golden and cooked through.  Remove and set aside, continue until all prawns are cooked.  Remove all oil from pan, wipe clean. Add 1 tablespoon oil and reheat. Add honey and stir over gentle heat until oil and honey are mixed. Add prawns, toss until prawns take up all honey, remove and sprinkle with sesame seeds.     4



Italian baked fish.


4 thick pieces white fish

2 tablespoons olive oil

1 large onion, finely chopped

heaped teaspoon crushed garlic

450 gram can Roma tomatoes

125 gram button mushrooms, sliced

dried basil

1 tablespoon capers, chopped

juice of 1 lemon

12 black olives (optional)

salt and cracked black pepper to taste


Heat the olive oil in a saucepan and fry the onion for about 5 minutes.  Add the garlic and tomatoes season with salt and pepper, bring to the boil, turn the heat down and simmer for 15 minutes, uncovered, stirring occasionally. Add the sliced mushrooms, making sure they are well stirred in. Simmer for a further 10 minutes until it becomes a thick sauce. Stir in 1 teaspoon dry basil and the capers. Place the fish in a shallow baking dish, season with salt and pepper and sprinkle a little lemon juice on each piece. Spoon an equal amount of sauce over each piece of fish, top each with a couple of olives, cover with foil and bake on a high shelf for 25 mins at 180C. Serve with new potatoes and tossed green salad.     4



Lemon pepper fish bites à la Kay.


2 Nile perch fillets

lemon pepper

plain flour


1 egg

butter or margarine


Cut Nile perch fillets into small pieces, about 5cm square. Mix I cup flour with 1 tablespoon lemon pepper. Beat the egg into with a small amount of milk in a bowl. Dip fish pieces into the milk/egg mixture, then coat with flour mix. Heat large tablespoon butter or margarine on barbeque (or large frying pan), cook fish for a few minutes on each side. Remove, drain on paper towel.     4



Lime and Ginger fish fillets.


6 firm white fish fillets

2 tablespoons sliced ginger

3 teaspoons sesame oil

6 spring onions, finely chopped

2 teaspoons crushed garlic

1 tablespoon caster sugar

¼ cup rice vinegar

2 tablespoons fish sauce

1 teaspoon lime rind

2 tablespoons lime juice

2 Kaffir lime leaves (shredded)

fresh herbs and lime wedges (garnish)


Combine oil, ginger, spring onions, sugar, vinegar, fish sauce and lime rind in a bowl, mix well. Place fish fillets in a single layer in a large shallow dish, pour mixture over fish. Cover, refrigerate for 1 hour. Wrap each fillet in a large piece of lightly oiled alfoil, top with small amount of marinade and lime leaves. Fold the foil. Place wrapped fish onto a hot barbeque plate and cook each side until each top side is too hot to touch. Remove, place on large plate, drizzle juices from alfoil over, garnish with herbs and lime wedges.     6



Malaysian fish Curry


185 gr Malaysian curry paste

½ cup fish stock

400 ml coconut milk

1 stem lemon grass

½ small butternut pumpkin

1 medium eggplant

500 gram white fish fillets

1 tablespoon lemon juice

1 teaspoon sugar

crusty bread to serve.

Cut the pumpkin into 2cm cubes, cut the eggplant into 1 cm cubes, cut the fish into 3 cm pieces. Cut the lemon-grass into 3 pieces, bruise. Combine the curry paste, stock and coconut milk in a deep wok and bring to the boil. Add the lemon grass and pumpkin and simmer, partially covered for 15 mins or until pumpkin is just tender. Add the eggplant and cook for a further 5 mins until it is soft. Add the fish, stir, and cook for a further 5 mins until the fish is cooked through. Stir in the lemon juice and sugar. Serve.  6



Nile Perch in citrus sauce.


4 Nile perch fillets

plain flour

30gram butter

olive oil

½ cup orange marmalade

¼ cup lemon juice

cracked pepper

green salad or steamed veg to serve


Lightly dust fish fillets in flour then shake off excess. Heat the butter and a small amount of oil in a large frying pan. Add the fish and cook for 3-4 minutes ech side, or until cooked. Combine the marmalade, lemon juice and pepper in a microwave safe container, cook on high for 2 minutes or until hot (not boiling) and smooth. Place fish on serving dish, drizzle with citrus juice, serve with salad or veg.     4



Octopus and Garlic Aioli.


1 giant South Australian Octopus

½ cup olive oil

12 olives

1 sprig dried oregano or marjoram



Juice of one lemon

Rind of one lemon thinly peeled

Extra virgin olive oil

Freshly ground black pepper


Garlic Aioli (Mayonnaise)

1 egg yolk

3 cloves garlic

Extra virgin olive oil

1tsp Dijon mustard

squeeze of lemon juice



Vinaigrette.     Mix all ingredients and let stand for at least 2 hours


Garlic Aioli     Break egg yolk into a bowl and beat, adding olive oil drop by drop until the Aioli has thickened. Keep adding oil until the mixture can take no more. Once the mixture has thickened you can add the rest of the oil faster and also the garlic, lemon juice and mustard.  Serve with roasted tomatoes with basil and garlic aioli


Always order a well tumbled octopus from your vendor. [If its not been tumbled, smothering it with papaya or kiwifruit will help break down and soften the octopus].  Dry the octopus with kitchen paper and cut away the central beak. Heat the olive oil in a heavy based large wide cooking pan with the olives in the pan until it just begins to smoke, holding the tentacles together in one hand, lower the head into the pan and seal the flesh on one side. Then lower the tentacles in and swirl them around the edges of the pan for about 3 minutes. This will give an incredibly deep pink/burgundy hue to the octopus. Pull the octopus out and repeat the process on the other side of the head first then the tentacles. Reduce the heat immediately to the lowest possible flame even using a simmer pad to impede heat if this isn’t easily controllable. Add the oregano. Cover the pan with a lid and simmer for a period that will be as wide a range as 15 minutes to 45 minutes depending entirely on the size of the octopus and the thickness of the tentacles, the effectiveness of the tumbling before you bought it. Keep a close eye on the octopus and as the tentacles first begin to come away from the heat it is cooked. Allow to cool in its juices until easily able to be handled.


Pull tentacles away to slice on the diagonal, put cut pieces straight into the vinaigrette.



Prawn and avocado salad with ginger dressing.



1kg medium cooked prawns

200g snow peas, sliced thinly

1 bunch chives, chopped

100g baby spinach leaves

1 medium (250g) avocado, sliced



¼ cup finely grated fresh ginger

1/3 cup (80ml) olive oil

2 tablespoons lemon juice

1 teaspoon white sugar

salt and freshly ground black pepper


Dressing:     The dressing is best if made the day before and stored in the refrigerator. Press the grated ginger between two spoons over a small bowl, reserve the juice; discard ginger. Combine the olive oil, lemon juice, sugar, salt and pepper to taste in a screw-top jar; shake well. Add the ginger juice gradually, to taste.


Prawns:     Peel and de-vein the prawns then cut them in half lengthways.


Combine the prawns, snow peas, chives, spinach and avocado in a large bowl. Just before serving, add the ginger dressing to salad; toss to combine.     4



Prawn omelette.


Omelette                                         Sauce

8 eggs

1 cup water

3 tablespoons oil

1 tablespoon cornflour

60 grams small mushrooms

2 chicken stock cubes, crumbled

4 shallots

1 teaspoon sugar

1 stick celery, finely chopped

salt, pepper to taste

250 grams green prawns, chopped

250 gram can bean sprouts, drained


Sauce:     Blend cornflour and small amount of water until smooth. Add to pan with remaining ingredients, heat sauce boils and thickens.


Omelette:    Put eggs in bowl, add salt and pepper, beat lightly with rotary beater or fork until eggs are slightly frothy. Add shallots, celery, prawn pieces and bean sprouts. Mix well. Heat small amount of oil in a pan, gently sauté finely chopped mushrooms for 1 minute, remove from pan, add to egg mixture. Mix well. Add enough oil to medium pan to just cover base.

When oil is hot, add ¼ of omelette mix to pan. When firm, quarter omelette with egg slice or spatula. Turn each quarter to cook other side.


When cooked, stack on warm plate while cooking remainder of mixture. To serve, stack 2 omelettes, 1 on top of the other, spoon sauce over.     4



Prawns with Middle Eastern Spices


6 cloves garlic, minced

500g raw prawns, shelled and de-veined

1 tablespoon coriander seeds

1 tablespoon cumin seeds

2 teaspoon sweet paprika

1 teaspoon (or to taste) dried chilli

2 teaspoon turmeric

zest 1 lemon

2 tablespoon olive oil, plus extra for cooking



Grind the seeds in a spice grinder then mix with the remaining ingredients to form a paste. Put the prawns into a bowl and toss in the spice mix. Marinate overnight. Film a fry pan with a thin layer of olive oil and toss the prawns over high heat until cooked. Alternatively cook on the BBQ. 4.



Prawns with mushrooms.


1 cup coriander leaves

500g king prawns, peeled and deveined

4 large flat mushrooms

1/3 cup olive oil

3 teaspoons whole grain mustard

1 tablespoon brown sugar

2 tablespoons lemon juice


black pepper


Put the prawns and almost all the coriander leaves into a bowl and put the trimmed mushrooms onto a separate flat plate.  Mix the oil, mustard, sugar & lemon juice, shake or stir well to combine. Pour a quarter of the mixture over the prawns and the rest over the mushrooms and leave both lots to sit for 15 minutes.  Place a tablespoon of butter or margarine in a frying pan, cook the underside of the mushrooms in the pan over high heat for 2 minutes, turn, add the prawns and cook through which should take about 2 minutes. Both will be done at the same time. Arrange on 4 plates with the mushrooms sitting under the prawns and sprinkle with the remaining coriander.



Rice noodles & prawns with ginger broth.


350g peeled green prawns

2 x 450g pkts Bamboo pot rice noodles

1 litre chicken stock

3 tsp finely grated fresh ginger

2 tsp soy sauce

1 bunch choy sum, trimmed and halved


Heat noodles according to directions. Heat oil in a heavy based frypan and cook prawns over a high heat for 2-3 mins. Season with pepper. In a medium pan bring the stock to the boil, add the ginger, soy and choy sum, cook for 2 mins or until the choy sum is just tender. Divide the noodles between bowls, top with the choy sum, and prawns. Ladle the stock around the noodles and serve.     4



Salmon Patties


3 cups mashed potato

415 gram can of pink salmon (drained)

1 tablespoon finely chopped onion

1 dessert spoon chopped parsley

2 eggs

fresh ground black pepper

1/2 cup of flour

olive oil


Flake salmon with a fork. Add to potatoes with eggs, onion, parsley and pepper. Mix well. Take one heaped tablespoon of mixture, roll in the flour and shape into a flattened ball. Fry in oil until brown, then repeat on other side. Arrange in a tray lined with a paper doyley; garnish with lemon wedges and serve with tossed salad and beetroot. Serve with garden salad:     4



Salmon Potato Cakes.


2 cups cold mashed potatoes

2 spring onions, chopped

dash of paprika or cayenne pepper

2 tablespoons chopped fresh parsley

1 egg, lightly beaten

85g packet pink salmon with lime and dill

400gram can tomatoes

1 tablespoon chopped capers (optional)

1 grated rind of a lemon or lime

1 red onion, finely chopped


Mix together the mashed potato, spring onion, egg, paprika and parsley with the salmon. Divide into 4 portions and shape into thick patties. Panfry in oil in a hot pan for about 5-8 minutes, turning once, until golden brown. Serve with the sauce.


Sauce:     Pour the tomatoes into a saucepan, add the capers and lime or lemon rind and red onion. Simmer gently for 2-3 minutes and serve.     2



Salmon Pasta.


2 tablespoons olive oil

1 leek, finely sliced

2 teaspoons crushed garlic

1 tablespoon plain flour

1 cup thickened light cream

½ cup skim milk

150g snow peas, blanched

440 gram pink salmon

juice of 1 lime

salt and pepper to taste

250g penne pasta


Cook pasta in salted water until soft, drain, set aside. Heat oil in a large frying pan, sauté leek and garlic for 2 to 3 minutes, or until tender, blend in flour, stir for further 2 minutes. Gradually stir in the cream and milk. Bring to the boil, stirring constantly. Reduce heat. Simmer for 3 minutes. Toss through the cooked pasta, snow peas, salmon, lime juice and seasonings. Serve garnished with fresh dill and lime wedges. Accompany with a salad and crusty bread.     2



Savoury fish.


4 small fish fillets (of choice)

1 lemon, thinly sliced

¼ cup lemon juice

2 green shallots, chopped

¾ cup mayonnaise

1 teaspoon fresh chopped mint


Line base of lightly greased oven proof dish with lemon, arrange fish over lemon, pour over juice, sprinkle with shallots, cover. Bake in 180C oven for 25 minutes, remove from oven, spread thin layer of mayonnaise over fish, sprinkle with mint, recover and return to oven for further 8 minutes. Serve with boiled vegetables of choice.



Scollops, grilled with veges.


8 scallops per person

1 leek, cut into disks

14 small mushrooms, stalks removed

4 garlic gloves, peeled and quartered

3 tablespoons chopped parsley

150ml extra virgin oil

salt and pepper to taste


Place a small amount of olive oil in a bowl, add salt and pepper to taste, add scallops, toss until well oiled. Heat pan to very hot, add scallops and toss until golden brown all over (2-3 mins), remove and set aside. Reduce heat, add garlic and stir until golden brown, remove, add leeks and mushrooms, season with salt and pepper, sauté until mushrooms soften. Blend parsley and garlic together to form a paste, add a squeeze of lemon, blend for further 15 seconds.  Arrange scallops, leeks and mushrooms on a plate, dress with the garlic paste, serve with ½ lemon.     2



Seafood pancakes.


500 gram small prawns

1 bottle oysters

125 can crab meat

1 cup water

½ cup dry white wine

1 onion, chopped finely

90 gram butter or margarine

3 tablespoons plain flour

½ cup cream

3 shallots, finely chopped

2 tablespoons chopped parsley

3 tablespoons dry breadcrumbs

60 gram cheddar cheese

4 pancakes (see egg section)


Shell and vein prawns, retain shells. Drain oysters, remove any sinew from crab. Place prawn shells, water, wine and onion in a saucepan, bring to the boil, reduce heat and simmer for 10 minutes, strain, reserve prawn stock. Heat 30 gram butter in clean saucepan, add flour and stir until combined, remove from heat. Gradually add prawn stock and cream and stir until combined. Return to heat, stir until sauce boils and thickens, reduce heat, simmer uncovered 3 minutes, remove from heat. Set aside. Heat 60 gram butter in separate pan, add shallots and sauté 1 minute, add all seafood and stir until combined over low heat, and prawns just start to pink.


Add seafood mix to sauce, mix well, season with salt and pepper.  Spoon mix down centre of each pancake, roll up, place on greased oven tray. Sprinkle over combined parsley, breadcrumbs and grated cheese. Bake on 220C oven for 5 mins, or until heated through.      2



Seasoned squid bells.


4 large squid bells

2 cups seasoned stuffing mix

½ cup water

1 egg, lightly beaten

1 teaspoon minced garlic

1 tablespoon chopped fresh parsley

¼ cup herb and garlic salad dressing


Rinse and drain squid. Combine seasoning mix, water, egg, parsley, and garlic in bowl, mix well. Spoon mixture loosely into bells, arrange bells in lightly greased baking dish, pour dressing over. Cover with alfoil, bake in 180C oven for 25 minutes.  Remove foil and bake uncovered for further 15 minutes or until squid is cooked through. Baste squid with pan juices occasionally during cooking to retain moisture. Slice bells into rings and serve with steamed vegetables.



Squid with broccoli.


½ kg squid bells

2 onions, cut into wedges

2 sticks celery, sliced diagonally

1 kg fresh broccoli or cauliflower

4 shallots, sliced diagonally

½ cup oil

2 teaspoons grated ginger

1 tablespoon cornflour

½ cup water

2 chicken stock cubes

3 tablespoons oyster sauce

½ teaspoon sesame oil

1 tablespoon soy sauce

1 level teaspoon sugar

½ teaspoon salt


Slice bells down one side, open out flat, with inside facing upwards. With sharp knife, score surface of squid in diamond shape (this helps to tenderise the squid). Separate broccoli into small pieces, slice stalks diagonally. Heat oil in pan or wok, cook squid over medium heat until it curls. Remove from pan, drain on paper towel. Add onions, celery, broccoli and ginger to pan, toss for 3 minutes. Blend cornflour with a little water until smooth, add to wok with remaining ingredients, except shallots, stir until sauce boils. Return squid to pan,  stir until squid is heated through, remove ingredients to serving dish, top with shallots.    4



Steamed fish.


2 Nile perch fillets (or equiv)

1 lemon, sliced

¼ cup olive oil

1 teaspoon crushed garlic


salt & pepper to taste


Combine olive oil and garlic. Cut fillets into two equal halves, place in sealed container, pour oil, garlic mixture over fish, seal and store in refrigerator for at least 3 hours. Place 1 piece of alfoil on bench, sufficient to be able to wrap one piece of fish. Place 2 slices of lemon on foil, remove fish from container, allow majority of oil to drain from fish, place on lemon. Season fish with salt and pepper, add additional slice of lemon, seal completely in alfoil. Continue until all fish is wrapped. Place wraps in 180C oven for 20 minutes.



Stir fried fish.


200 gram snow peas

500 gram firm fish fillets, cut into pieces

cooking oil

2 teaspoon minced or ground ginger

½ red capsicum, cut into strips

½ green or yellow capsicum, cut into strips

1 teaspoon corn flour

3 tablespoons oyster sauce

1 tablespoon soy sauce

1 teaspoon sesame oil

3 tablespoons water

cracked pepper and salt to taste

boiled rice to serve


Combine cornflour with water until it becomes a paste, set aside. Heat a lightly oiled wok or pan over med heat, cook fish until golden brown, salting fish to taste while cooking, remove and set aside. Turn up heat, add little more oil, ginger and cracked pepper to wok, stir in. Add capsicum, snow peas and stir fry until vegetables are tender, 2-3 minutes only.  Add sauces and sesame oil to wok, stir fry for 3 minutes, add fish and cornflour, stir until all ingredients are heated through, serve over boiled rice.     4



Sweet curried fish fingers.


450gram can sweetened pineapple

12 frozen fish fingers

olive oil

1 onion, wedged and separated

3 shallots, chopped

2 tablespoon curry powder (to taste)

150 gram white sauce mix

1 cup milk.


Drain pineapple, keep syrup. Heat 2 tablespoon oil in pan, add onion, stir for about 2 minutes until onions are soft. Add fish fingers to pan, cook for about 2 minutes each side until fish fingers are browned. Stir in pineapple and shallots, remove from pan, cover with alfoil to keep warm. Combine the curry powder, sauce mix, pineapple juice and milk in the pan, stir until sauce boils and thickens, serve sauce over fish fingers. Serve with boiled rice.     4



Tartare à la Boze


2/3 cup mayonnaise

2 teaspoons finely grated lemon rind

1 teaspoon cracked black pepper

juice of ½  lemon


Combine mayonnaise, rind, pepper and juice in small bowl. Refrigerate until ready for use.



Thai fish


2 small red chillies, finely sliced

1 tablespoon finely chopped coriander

½ cup light soy sauce

1 tablespoon brown sugar, firmly packed

2 tablespoons lime juice

2 cloves garlic, finely sliced

2 teaspoons peanut oil

4 x 160g pieces white boneless fish

Lime halves, fresh herbs and extra fresh chillies, to garnish


Combine chillies, coriander, soy sauce, sugar, lime juice, garlic and peanut oil in a jug (discard the chilli seeds if you want a milder flavour). Whisk until sugar is dissolved. Place fish in a shallow dish, pour over marinade. Cover and refrigerate for 10 minutes. (Do not marinate fish for more than 10 minutes, otherwise it will break up during cooking).  Drain fish then pat dry with absorbent paper.  Cook fish on a heated, oiled grill pan (or grill or barbecue) on both sides, until cooked through. Serve garnished with lime halves, fresh herbs and extra fresh chillies.     4



Thai salmon patties.


210g can pink salmon

2 red chilli, deseeded and chopped

1 diced zucchini, cooked

1 teaspoon green curry paste

1 teaspoon lemon grass,

1 small egg

1 cup fresh breadcrumbs


Finely chop the lemon grass. Combine well-drained salmon and all other ingredients in a bowl, stir well and form into patties. Bake on a greased oven tray for 15-20 minutes at 180C or shallow fry for 15 minutes on medium heat. Serve with sweet chilli, soy and rice wine vinegar on the side.     4



Thai Tuna Burgers.


700g sweet potato

300 gram tuna (or salmon), drained

2 spring onions (finely chopped)

1 teaspoon grated fresh ginger

1 tbsp chopped fresh coriander

¼ cup sweet chilli sauce

salt and pepper to season

½ cup flour

8 bread buns



Peel and chop the potato into small pieces, boil in salted water until soft, drain and mash with 1 tablespoon margarine. Mix together the tuna, spring onions, ginger, coriander, mashed potato and sweet chilli sauce. Season with salt and pepper. Shape mixture into 8 even size patties, place on floured tray, cover and place in refrigerator until firm—about 1-2 hours. Dust patties with flour.  Pan fry in a little oil until hot and golden on both sides. Serve in buns accompanied with sweet chilli sauce.      8



Thai Tuna Noodles.


1 carrott cut into match sticks

150g pouch sweet Thai chilli tuna

100-150g mushrooms sliced

2 x 85g packets 2 min noodles - Veg

1-2 tablespoons sesame oil

4 tablespoons soy sauce

2-3 finely sliced spring onions

salt and pepper to taste


Heat the oil in a frying pan and cook the spring onions, carrot and mushrooms over a high heat until lightly cooked. Add the tuna and toss with the soy sauce. Keep warm. Bring 4 cups water to the boil and add the flavour sachet and noodles. Boil for 2 minutes before draining. Toss the tuna mix and noodles together. Serve in deep bowls garnished with the sesame seeds. Using Shitake mushrooms for more authentic flavour.     4



Tossed Tuna Pasta.


180g can tuna pesto

½ cup semi-dried tomatoes

½ cup pitted black olives

2 chopped spring onion

2 tablespoons chopped parsley

2 cup penne pasta

salt and pepper


Bring saucepan of water to the boil, add 1 teaspoon salt, boil pasta until cooked. In a small frypan warm through tuna, semi-dried tomatoes, olives, spring onion and parsley. Stir through hot pasta, season well with salt and pepper and serve.     2



Tropical prawns.



1½kg uncooked king prawns

1 carrot

5cm piece fresh ginger

225g can pineapple pieces

1 mango, thinly sliced



¼ cup olive oil

1 tablespoon chopped fresh parsley

1 small fresh red chilli, finely chopped


Marinade:      Drain pineapple, set fruit aside, pour juice in a bowl with oil, parsley and chilli, mix well, store over night.


Prawns:      Shell prawns, leaving tails intact. Remove veins, flatten prawns slightly. Cut carrot and ginger into thin sticks. Boil, steam or microwave carrot until just tender, rinse under cold water; drain. Wrap prawns around a mixture of carrot, pineapple, mango and ginger, secure with toothpicks. Place prawns in shallow dish, add marinade, refrigerate overnight. Cook prawns on hot greased barbecue plate, basting with marinade, until tender.     6



Tuna & Avocado Wraps.


Lebanese flat-breads

1/3 cup hummus

2 tablespoons yoghurt

1 iceberg lettuce, leaves separated

1 avocado, sliced

1 small carrot, grated

2 spring onions, finely chopped

95g can tuna

alfalfa or snow pea sprouts (optional)


Split each flat-bread to make two rounds (or use pita bread pockets). Combine hummus and yoghurt together. Mix well. Spread each round thinly with hummus mixture. Arrange the lettuce leaves over the flat-breads. Top with avocado, carrot, spring onions and snow pea sprouts. Spoon on Tuna.   Roll up firmly, cut in half (if desired) and serve.     5



Tuna Casserole.


400 gram tuna in brine

400 gram champignons, sliced and drained

400 ml mushroom soup

1 cup shredded cheddar cheese

1 tablespoon Worcestershire sauce

1 teaspoon crushed garlic

large packet 3 colour noodles.

1 tablespoon butter (not margarine)


Heat noodles in salted water until just soft, remove and drain well, add to large bowl. Add contents of tuna can, and mix well. Stir in the mushrooms, soup, butter, Worcestershire sauce and garlic. Spoon contents into greased casserole dish, top with grated cheese, cover, and cook in 180C oven for 1 - 1½ hours. Serve with fresh salad.     4-6



Tuna Fritters.


2 tablespoons grated Parmesan cheese

2 eggs, lightly beaten

1/3 cup flour

salt and pepper, to taste

180g can tuna chunks in Springwater

½ cup corn kernels

1 small onion, grated

1 tablespoon chopped fresh parsley

oil, for deep frying

lemon juice, for serving

Mayonnaise, for serving


Whisk together parmesan, eggs, and flour, season with salt and pepper. Stir in the flaked tuna, corn, onion and chopped parsley. Heat oil in a medium frying pan and deep fry heaped teaspoons of batter until golden. Serve with a squeeze of lemon juice and a drizzle of mayonnaise.      4



Tuna noodle bake.


olive oil

85gram prawn instant noodle pack

1 leek, chopped

1 tablespoon curry powder

100 gram button mushrooms, sliced

185 gram can tuna, drained

tasty cheese, grated

1 teaspoon paprika


Prepare noodles as directed on packet.  Heat 2 tablespoons oil in a pan, add leek and curry powder, cook for 2 minutes or until leek is just soft. Stir in mushrooms and tuna, stirring occasionally for additional 2 minutes. Remove from heat, stir in ½ cup cheese and prepared noodles, pour mixture into oven proof dish, add additional ½ cup cheese to top, sprinkle with paprika. Bake in preheated 180C oven for about 10 minutes or until cheese has started to melt. Serve with tossed salad



Tuna rissoles.


250 gram pumpkin, or potato

185 gram chunky style tuna (in brine)

2 egg whites

3 tablespoons chopped fresh parsley

1 onion, chopped

1 chicken stock cube, crumbled

½ teaspoon curry powder

1 teaspoon garlic salt

½ cup breadcrumbs

1 tablespoon olive oil

1 tablespoon margarine

1 lemon, cut into wedges


Cook pumpkin in salted water until soft, drain and mash in large bowl. Drain the tuna, flake the flesh mix with pumpkin. Add egg whites, parsley, onion, stock cube and seasonings and mix well. Divide into 8 equal portions, shape into balls, coat each lightly with breadcrumbs. Heat the oil and margarine in a large frying pan. Add the rissoles carefully, cook until browned on both sides, about 10 minutes, serve garnished with lemon wedges.     4



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