New Zealand Seafood Recipes
KINGFISH STEAKS WITH GARLIC-HERB BUTTER

Ingredients
Preferred measurement of units
Serves 4
100g3.5 oz butter, room temperature
1 large clove garlic, peeled & crushed
2 Tbsp parsley, chopped
Pinch cayenne pepper
1 tsp lemon juice
4 x 2-3cm0.8 - 1.2 inches thick kingfish steaks, rinsed and patted dry (you could substitute the kingfish with groper, salmon, tuna, lemon fish or kawahai)
Method
Prepare herb-butter by mixing all ingredients (except the kingfish) together until well blended, or blend in a food processor, using a metal chopping blade.
Shape butter into log & wrap in plastic. Chill. This can be prepared up to 3 days in advance & stored in the refrigerator (or frozen for up to 2 months).
If using frozen fish, cover & allow to thaw at room temperature for 30 minutes, or preferably, leave overnight in the refrigerator.
To cook fish, lightly oil grill-rack or large non-stick frying pan & pre-heat over medium heat. Cook steaks for 5 minutes.
Turn fish & place thin slice of herb butter on top of each steak. Continue cooking approximately 3-4 minutes longer or until fish is cooked through & butter is melted to cover steaks. Do not over-cook, or fish will be dry.
Serve with lemon wedges & green salad.
Shape butter into log & wrap in plastic. Chill. This can be prepared up to 3 days in advance & stored in the refrigerator (or frozen for up to 2 months).
If using frozen fish, cover & allow to thaw at room temperature for 30 minutes, or preferably, leave overnight in the refrigerator.
To cook fish, lightly oil grill-rack or large non-stick frying pan & pre-heat over medium heat. Cook steaks for 5 minutes.
Turn fish & place thin slice of herb butter on top of each steak. Continue cooking approximately 3-4 minutes longer or until fish is cooked through & butter is melted to cover steaks. Do not over-cook, or fish will be dry.
Serve with lemon wedges & green salad.
Kingfish
Omega 3: Good Omega-3
Color when cooked:
- Dark, lightens on cooking
Flesh:
- Firm
- Holds shape when cooked
Cooking Methods:
- Bake
- BBQ
- Casserole
- Poach
- Smoke
- Steam
- Sushi / raw
- Fry
Groper
Omega 3: Good Omega-3
Color when cooked:
- White
Flesh:
- Firm
- Holds shape when cooked
Cooking Methods:
- Bake
- BBQ
- Casserole
- Fry
- Poach
- Steam
- Sushi / raw
Other names:
Salmon
Omega 3: Very high Omega-3
Color when cooked:
- Orange
Flesh:
- Oily
- High in beneficial Omega-3s
Cooking Methods:
- Bake
- BBQ
- Casserole
- Curry
- Microwave
- Marinate
- Poach
- Smoke
- Steam
- Sushi / raw
- Fry
Tuna
Omega 3: High Omega-3
Color when cooked:
- Brown
Flesh:
- Oily
- High in beneficial Omega-3s
Cooking Methods:
- Bake
- BBQ
- Casserole
- Marinate
- Microwave
- Smoke
- Sushi / raw
- Fry
Lemon Fish
Omega 3: Good Omega-3
Color when cooked:
- White
Flesh:
- Firm
- Holds shape when cooked
Cooking Methods:
- Bake
- Casserole
- Curry
- Fry
- Poach
- Steam
Kahawai
Omega 3: High Omega-3
Color when cooked:
- Dark, lightens on cooking to a white/cream
Flesh:
- Medium
- Oily
- Thick flakes
Cooking Methods:
- Bake
- Curry
- Marinate
- Microwave
- Poach
- Smoke
- Fry
