FEASTS OF FISH

Fish is an excellent source of Omega 3, and of course provides a useful source of protein. Shellfish also gives a pleasant change.

Fish can seem an expensive addition to our diet when the price per kilo is high. However when buying by the fillet you can be pleasantly surprised how little the cost can be. When looking for ways to live within your budget, whilst still achieving delicious results, I might visit the fishmonger and select a few fillets I want. Alternatively I will buy a whole fish which might be steamed, or baked. Buying whole fish allows you to ensure the fish is very fresh. The fish with clear eyes is the one to select.

Of course the filleted fish needs to be moist and of good colour. I avoid buying fish patties or fish in marinades. Of course the less fresh fish will have been used and the marinade is very easy to make yourself.

Included here are a range of recipes using fish or shell fish that can suit different situations.
Fish kebabs are a good barbeque choice.
Fish parcels and Fish and Zucchini are delicious main courses.
Aigo-sau is a tasty full bodied fish stew our family has enjoyed this dish for many years. This is an excellent meal for a cold winter’s night.

AIGO-SAU

I k fresh fish
6 potatoes
2 large tomatoes
1 medium onion
2 cloves of garlic, crushed
Salt and freshly ground pepper
1 bay leaf
Parsley stalks
Celery tops
¼ teaspoon ground fennel (can be omitted)
3 strips orange zest
1/3 cup olive oil (use less as desired)
1 small loaf of French bread

Rouille (see attached recipe)

Cut fish into serving pieces and arrange on the base of fish kettle or large shallow pan. Peel and slice potatoes, arrange over fish. Peel and chop onion, tomatoes and spread over the potatoes with garlic. Season to taste. Add bay leaf, parley stalks , celery tops , fennel and orange zest. Put oil over and enough water to cover. Lid and cook for about 20 minutes until fish and potatoes are cooked. Slice bread, toast lightly and rub each slice with garlic, place once slice in each of six bowls, pour fish and vegetables and broth and serve rouille separately or place rouille in bottom of soup bowl and ladle in generous serving of soup, fish and vegetables.
Serves 6

ROUILLE
2 cloves of garlic
2 small hot red chillies seeded and chopped
3 tablespoons soft breadcrumbs
3 tablespoon of oil
1 cup hot fish stock.

Pound garlic and chillies together. Blend crumbs and oil. Gradually stir in stock
Serve with hot poached, stemmed, grilled or baked fish.
Makes 1 1/4 cups

FISH WITH ZUCCHINI

Serves 2

Fish Fillets 4 small
Zucchini one sliced
Basil 6 fresh leaves (or teaspoon of dried basil)
Tomatoes 400gm can
Olive oil as required
Rosemary 1 sprig
Breadcrumbs 1tablespoon
Lemon Juice 2 teaspoons
Salt and pepper to taste

Slice zucchini, chop basil and puree tomatoes
Lightly fry fish fillets in pan turning once.
Arrange in lightly greased ovenproof dish
Heat oil in pan and slightly brown the zucchini,
Add rosemary, half the chopped basil
The pureed tomato, and salt and pepper
Cook for about 3 minutes, discard the rosemary
Spoon mixture over fish fillets.
Combine the remaining breadcrumbs and sprinkle over the zucchini layer
Drizzles lemon juice over the top
Bake uncovered in moderate oven (180C) for 10 to 15 minutes or until golden brown.

FISH KEBABS

Snapper , tuna swordfish or ling cut into cubes
Spring onions 12 cut into short lengths
Red capsicum 1 sliced broadly
Yellow capsicum 1 sliced broadly
Zucchini 2 thickly slicked
Extra Virgin olive oil ¼ cup
Oregano 1 tablespoon
Parsley flat leaf

Thread fish and vegetables alternately
Combine oil oregano and brush kebabs
Cook under a grill or on barbque hotplate turning once or twice
Sprinkle with parsley after cooked

BAKED FISH PARCELS

Serves 4

Carrot 1 sliced into thin strips
Red capsicum ½ thinly sliced
Soy sauce 2 tablespoon
Sesame oil ½ teaspoon
Grated ginger 1 teaspoon
White fish fillets 4
Greaseproof paper squares 4
Coriander sprigs

Preheat oven to 180c
Mix together soy sauce , sesame oil and ginger and brush on mixture to fish fillets
Lay four greaseproof paper square out flat
Divide the vegetable into four and place each portion in the middle of a sheet
Place each piece of fish on top of each pile of vegetables and top with 2 or 3 sprigs of coriander
Fold the two opposing sides of the paper over the fish
Pull the other two ends and fold over several times to tightly seal the parcel
Cooke the fish in the preheated oven for 15 minutes
Serve with jasmine rice and steamed asian green.