FAST FIX

Sardines are said to be packed with Omega 3 but also are an excellent source of B12, Vitamin D and other useful goodies.  This is a quick lunch option. I saw the idea of mashing canned sardines on one of those gourmet cooking shows. So I put it to the test.

One can of sardines with tomato sauce.

Some antipasto s mix from the deli counter: sundried tomato, olives( pitted) and artichoke)

Fresh lettuce.

One fresh bread roll

• Smash  sardines or wizz in your food processor to make it spread.
• Spread this mix in your roll.
• Add antipasto mix
• Top with torn lettuce leaves.

That’s it. Enjoy. 

FISH IN TOMATO SAUCE

1 onion finely diced

2 fillets of fleshy fish cubed

1 tablespoon of flour

1 tablespoon of finely chopped parsley

1 teaspoon of harissa

½ teaspoon of cumin

1 can of tomatoes

1 teaspoon of paprika

1 teaspoon of honey

Juice of one lime 

Sauté onions is olive oil until clear in large saucepan.

Combine flour, cumin. Paprika, parsley in a plastic bag and toss cubed fish until well covered.

Add then fish to the onion mix and cook turning the mix until the fish is sealed

Add tomatoes and harissa and cook for and further 15 minutes or until the fish is cook through.

Add honey and lime juice and stir. 

Serve with couscous.

FISH CAKES WITH DIPPING SAUCE

Fish Cakes

300 g white fish fillets ( I use basa)

2 teaspoons of harissa ( see post 11/14/11)

1 tablespoon of fish sauce

2 tablespoons of corn flour

2 egg whites

1 teaspoon of finely chopped chili

2 tablespoons of chopped spring onions

½ cup finely sliced green beans

Olive oil for frying

• Remove any trace of bone from the fish fillet , cut into small pieces
• Place in food processer and blend until a smooth paste
• Add harissa, fish sauce , cornflour and egg whites, and process until well combined
• With a spatula scrape the mix into a bowl and stir in red chili, spring onion and beans
• For bite size serves form small flat cakes with a teaspoon and your hands
• Drop into hot oiled pan a few at a times and fry on medium heat until golden brown on the underneath,
• Turn the cakes carefully and fry on the other side until also golden brown.
• Remove and drain on absorbent paper.

Serve warm or cold

Dipping Sauce.

1 tablespoon and gluten free soy sauce

1 tablespoon of lime juice

1 tablespoon of fish sauce

A drizzle of honey

• Combine ingredients and whisk together well.

MARINATED PRAWNS

Quantities are adjusted according to how many people you wish to serve.

1 kg of green prawns makes about 20 serves. For a large gathering we used 5 kg on prawns and adjusted the marinade quantity to suit.

• Shell and clean the prawns and keep refrigerated

Marinade for per 1 Kg of whole prawns

1 clove of garlic finely diced or crushed

1/3 cup of lime juice

2 tablespoons of fish sauce

2 tablespoons of coriander

2 tablespoons of fresh mint.

¼ cup of canola or olive oil.

• Combine the above ingredients well
• Marinate the prawns for 1-2 hours
• Soak Bamboo sticks
• Place 2 prawns on each skewer.
• Keep refrigerated until ready to cook
• Cook on BBQ and serve

ARTICHOKE & TUNA PANINI

2 61/2 ounce cans of imported tuna in olive oil

8-12 marinated baby artichokes

4 crusty large round rolls

4 tablespoons Black olive pesto

I lemon (optional)

· Drain the tuna

· Cut artichokes into halves or quarters lengthwise

· Cut the rolls horizontally.

· Spread the bottom 4 halves of the rolls with black olive paste

· Top with tuna and the arrange artichoke hearts and drizzle the remaining juices

· Squeeze lemon juice over the artichokes

· Cover the tops of the rolls

· Press down on the Panini to merge ingredients.

FRIED PASTRIES WITH SEAFOOD

Makes 24

FISH OR PRAWN FILLING

250 gm boneless white fish fillets or 200gm cook prawn (shrimp) peeled and deveined

2 tablespoons finely chopped flat leaf (Italian) parsley

1 tablespoon finely chopped spring onion

1 garlic clove , crushed

1/2 teaspoon of paprika

1/4 teaspoon of ground cumin

pinch of cayenne pepper

1 tablespoon of lemon juice

1 tablespoon of olive oil

6 sheet of filo pastry (Antonio brand)

1 egg white lightly beaten

Canola oil for deep frying ( alternatively you can glaze the pastries with egg white and bake)

3 tablespoons of castor sugar

1/8 teaspoon of cayenne pepper

1 teaspoon of cinnamon

Filling

• Poach the fish gently in water until the fish flakes ( about 4-5 minutes)
• Remove from poaching liquid and cover so the the fish does not dry out as it cools
• When cool , flake the fish into a bowl
• If using prawns cut them into small pieces
• Add parsley, spring onion, garlic, paprika, cumin, cayenne pepper, lemon juice,and olive oil and toss well to mix

Pasty

• Stack 6 sheets of filo pastry on a cutting board and cut across into three evenly sized pieces.
• Keep filo in the fold of a dry tea towel to prevent it from drying out while you work

Assemble

• Take a filo strip
• Place a generous teaspoon on the base of the strip and fold the pastry over, Glaze the edges with egg white and fold the sides inward to begin your roll and then roll the pastry ensuring that the last edge is glazed so it will stick together
• If you are going to bake place on a baking tray covered in baking paper and cover with a towel
• Repeat this until all your pastry strips are used

Baking:

• Glaze and bake in a hot oven for 15 minutes or until browning.

Deep Frying

• Heat oil until a cube of bread dropped in browns within 15 seconds.
• Add pastries so that they are not touching each other and fry until golden.
• Remove and drain on paper towel.

Serve hot with sugar mixed with cayenne and cinnamon sprinkled.

Adapted from Tess Mallo " The Food of Morrocco. A journey for food lovers" Murdoch Books 2008

Tuna & Bean Salad.

I can of Tuna in Spring water drain

Iceburg lettuce leaves

Mixed lettuce leaves

I-2 large tomato sliced into chunks

I can of three bean mix drained

I Lebanese cucumber

Kalamata olives sliced

Juice of 1 Lemon

Pepper

·         Lay lettuce leaves into a large salad bowl

·         Break up tuna and lay on top of the lettuce

·         Add three bean mix,

·         Add tomato

·         Add cucumber

·         Add Olives

·         Pour Lemon Juice over the mix and Season with cracked pepper.

Toss and serve with crusty bread.

SMOKED COD WITH ROCKET PESTO ON FETTUCCINE

Serves 4
375 Fettucine

500g smoked cod fillets

Rocket pesto

150g baby rocket leaves

2 cloves of garlic crushed

¼ cup (40g) of toasted pine nuts

¼ cup (35g) of toasted pistachios

2 table spoon of lemon juice

¾ cup (180ml) olive oil or as desired

Cook pasta in a large saucepan of boiling water (with a little olive oil) uncovered until tender (al dente): drain.

Meanwhile cook the fish in a large saucepan of boiling water, drain and let cool.

Break the fillets of fish away from skin and bones which can be discarded.

Place the fish in a large saucepan and fry until browning

Place Pasta in large bowl with fish and rocket pesto: toss to gently combine.

Rocket pesto: blend or process ingredients to form a paste. 

POTATO ROSTI WITH SMOKED SALMON

About 4 large potatoes

2 egg whites

¼ cup (35g) plain flour

I tbsp of soymilk

2 tablespoons of olive oil

Sour Tofu Cream ( see attached recipe)

300g ( 16 slices) smoked salmon

Capers

·         Coarsely grate potatoes, place in colander and rinse thoroughly with cold water.

·         Place grated potato in clean dry tea towel and squeeze out all the moisture.

·         Transfer to a bowl , add egg white, flour , milk and season with salt and pepper.

·         Stir well with a fork until well combined.

·         Heat the olive oil in a large frying pan over medium heat.

·         Form the potato by into flattened patties and drop into the pan.

·         Cook for 3 -5 minutes each side  or until golden and cooked through

·         Remove from pan and drain with paper towel

·         Keep warm and repeat making patties with remaining mix.

·         Place on serving platter.

·         Top with sour cream mix and top with smoke salmon slice.

·         Add capers if desired and serve immediately.

PRAWN & HERB FRITTERS

Prawn flesh 350g (or 650 whole prawns to be shelled)

Spring onions ½ cup finely chopped
Garlic 2 tsp crushed
Mint leaves ½ cup coarsely chopped
Coriander leaves ½ cup coarsely chopped
Flour ½ cup
Egg whites 3
Salt and freshly ground pepper
Lime rind and juice 1
Olive oil for frying
Lime wedges for serving

Optional dipping sauce: equal parts lime juice, soy and chilli sauce.

• Roughly chop the prawn flesh and combine with spring onions, chilli, garlic, mint coriander , egg whites, flour, lime juice , rind and pepper and salt.
•  Heat oil in pan
• Place mixture in neat piles and cook over moderate heat until golden brown both sides
• Serve with lime wedges and dipping sauce as desired.

SPICY CRAB SOUP

Serves 6
Green Blue swimmer crabs 1.2 kilo
Garlic 3 cloves unpeeled
Tomatoes 2
Onion ½ small onions finely chopped
Olive oil 2 tbsp
Chipotle Chillies, 2 seeds removed coarsely chopped
Coriander 2 Tbsp finely chopped
Lime wedges to serve
· Bring 2 litres of well salted water to the boil in a large saucepan, add crab and bring back to the boil and cook for 5 Minutes. Remove crab and reserve liquid
· Clean crabs
· And reserve the meat, return shells to the pan, cover and simmer for thirty minutes, Strain , reserve liquid and discard the shells
· Preheat oven to 180C. Combine garlic and tomatoes in roasting pan and roast for 10 minutes or until soft. When cool enough to handle peel and process with onion in food processor until smooth set aside
· Heat oil in large saucepan over medium heat, add tomato mixture and cook until thickened slightly. Add reserved liquid and simmer for 40 minutes.
· Stir in chillies and simmer for another 10 minutes
· Season to taste with pepper and salt, stir in crabmeat and cook until warmed through.
· Stir in coriander and serve with Lime wedges.

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.

PRAWN & HERB DRESSING

Green Tiger or king prawns: 250 to 300 g per person
To cook the prawns:
· Have a big saucepan with about 2.5 litres of water.
· Bring to the boil and add about 2 tablespoons of cooking salt (The salt helps preserve the prawns if they are not eaten straight away, and retains the heat in the boiling water)
· Cook prawns for about 4 minutes.
· The prawns will come to the top of the water, which is an indication that they are nearly done. If the prawn is cooked you will see that the flesh has shrunk slightly from the shell and the prawn looks translucent.
· Be careful not to undercook the prawns. You will know if you have as they will get a black look on part of the body when cold.
· As soon as you are sure the pans are done, remove them from the boiling water and place in a big bowl of iced water to cool them
Herb dressing

Parsley: a generous bunch finely chopped
Thyme: three to four sprigs, stripped from the stem
Mint: Three or four sprigs stripped from the stems and chopped
Red mustard seed 2 teaspoons
Extra Virgin Olive Oil: ½ cup
Red wine vinegar: ½ cup
· Heat some oil with the mustard seeds until it is popping
· Add mustard seed mix with parsley, thyme and mint to vinegar and remaining oil and
Vinegar and blend until well mixed
If you stand this dressing the oil and vinegar will separate. Give it a good shake before serving
Serve chilled prawn with fresh bread, salad and dressing

GINGER BEER BATTERED FISH

Flour 1 cup
Cornflour 2 tablespoons
Baking powder ½ teaspoons
Salt
Ginger Beer 1 ¼ cups
Egg whites 2 beaten to soft peaks
Flat leaf parsley 3 tablespoons
Flour ½ cup seasoned with salt and freshly ground pepper
Firm fish 450gm cut into bites size cubes
Canola oil ½ cup
Freshly ground pepper
Lemon or lime wedges to serve

• Combine the flour, cornflour, baking powder and ½ teaspoon of salt
• Add ginger beer and whisk the batter until smooth
• Fold in the egg whites gently until just combined
• Place parsley on one plate and the flour on a second
• Dip the fish in the parsley to cover all sides then in seasoned flour
• Heat oil in a heavy-based frying pan over a medium heat until it sizzles when you drop in ½ teaspoon of batter.
• In small batches dip the herbed a floured fish cubes into the ginger beer batters and place immediately into the frying pan.
• Fry for 3-4 minutes on each side or until the batter is golden and the fish is cooked is cooked through. Cooking time will depend on the thickness of the fish pieces.
• Transfer the fish to an oven tray lined with paper towels.
• Place in a oven 150℃ to keep warm
• Serve with lemon or lime wedges and serve with cashew dipping sauce
  
  Makes about 24 pieces and serves 6

PESTO INFUSED PRAWNS

Can be served as a starter or as cocktail food.

Serves 4

Green King Prawns 16 (peeled de-veined with tails left on)
Bamboo skewers 8(soaked in water for 30 minutes)
Pesto ( see below )
Olive oil spray
Ground black pepper

• Put the prawns in a bowl with the pesto, coat well and marinate in the refrigerator for 1 hour
• Thread two prawns onto each skewer and place on a plate.
• Cover with the pesto. cover with plastic wrap and let it sit for 4 hours in the refrigerator
• Spray a medium –hot flat plate with oil (on barbeque) or grill
• Sprinkle with pepper and baste with pesto once.
• Turn twice during the cooking

Serve on a platter with napkins.

PESTO

Blend lightly 2 to three tablespoons of toasted pine nuts with three to four stems of basil. Remove leaves from stems and place pine nuts together with nuts in blender with some olive oil.