Healthy Fish Cakes

Ingredients (serves 4) 800g firm, white-fleshed fish fillets (hake) 1 clove garlic, crushed 1 small chilli, seeded, finely chopped 2 tablespoons chopped coriander 2 tablespoons vegetable oil Method Process fish in a food processor until a coarse paste forms. Transfer to a large bowl. Add garlic, 1 chopped chilli and chopped coriander, then season to…

Fish stew

Ingredients (serve 4) 1 tablespoon extra-light olive oil 4 garlic cloves, finely chopped 1 teaspoon ground turmeric 2 x 400g cans whole peeled tomatoes 400g can cannellini beans, drained, rinsed 600g hake fillets, cut into large pieces 1/3 cup fresh coriander leaves, chopped Method Heat oil in a large saucepan over medium heat. Add garlic.…

Mediterranean tuna salad

Ingredients (serves 4) 1 baby lettuce, leaves torn 200g cocktail tomatoes, halved 1 small onion, halved, thinly sliced 1 English cucumber, cut into 2cm cubes 1 green bell pepper (capsicum), cut into 2cm cubes 2/3 cup drained feta cheese 2/3 cup pitted Kalamata olives 2 tablespoons chopped fresh oregano 2 x 185g cans Tuna in…

Tuna Salad Recipe

This is a delicious and colorful luncheon tuna salad recipe. Ingredients: 2 large tomatoes, cut in quarters 1 red bell pepper, cut in matchstick strips 1 green bell pepper, cut in matchstick strips 1 small onion, sliced in rings 1 can tuna in brine 4 teaspoons olive oil 2 teaspoons wine vinegar ½ small clove…

Blackened lime Hake with white bean tabbouleh

Ingredients 400g canned cannellini beans, rinsed, drained 1 bunch flat-leaf parsley, leaves roughly chopped ½ bunch mint, leaves roughly chopped 3 tomatoes, chopped 1 long red chilli, thinly sliced 2 tbs olive oil ½cup (125ml) lime juice (from 2-3 limes) 2 tsp ground coriander 4 x 180g skinless hake fillets Method To make the white…

Lemon fish with sautéed beans and tomatoes

Ingredients (serves 4) 4 (150g each) white fish fillets (such as hake) 1 lemon, rind finely grated, juiced 2 teaspoons olive oil 250g green beans, trimmed 250g cherry tomatoes, halved 1 garlic clove, crushed 150g baby spinach leaves 2 tablespoons red wine vinegar Method Place fish in a shallow ceramic dish. Place lemon rind, 2…

Tuna, rocket & tomato salad

Ingredients (serves 4) 1 x 425g can tuna in springwater, drained 1 x 400g can cannellini beans, rinsed, drained 2 ripe tomatoes, coarsely chopped 1 red onion, halved, thinly sliced 60g drained pitted kalamata olives, halved lengthways Salt & freshly ground black pepper 1½ tbs olive oil 2 bunches rocket, trimmed, washed, dried 12 fresh…

Fish with cucumber salsa

Ingredients (serves 4) ½ cup plain flour 4 (800g total) white fish fillets 1 tablespoon olive oil steamed baby potatoes and green beans, to serve Salsa ½ small cucumber, deseeded, finely chopped 2 tomatoes, finely chopped 2 tablespoons finely chopped red onion 2 tablespoons coriander leaves, chopped 1 teaspoon balsamic vinegar Method Make salsa Combine…

Grilled fish with Mustard & Herb

Fish cooks over a bed of lemon and fresh herbs to infuse it with flavor and keep the fish tender and moist. We like a blend of thyme, tarragon and oregano, but any of your favorite herbs will work. Ingredients 2 lemons, thinly sliced, plus 1 lemon cut into wedges for garnish 20 to 30…

Baked fish fillets

These low-fat fish fillets are given a nutritious boost with the addition of healthy vegetables. Ingredients (serves 4) 2 green onions 1 red capsicum(green pepper) 1 carrot 4 thick white fish fillets, (Hake is good) ¼ cup reduced-salt soy sauce steamed Brown rice, to serve Method Preheat oven to 200°C. Cut onions into 5cm lengths.…