New Zealand Seafood Recipes
OREO DORY GRILLED OR PAN-FRIED WITH KIWANO SALSA
Ingredients
Preferred measurement of units
Serves 4
1 medium kiwano
1 Tbsp red onion, diced
¼ cup cucumber, diced
1 large tomato, seeded and diced
½ avocado, stone removed, diced
Juice of one small lime
3-4 drops hot chilli sauce
1 Tbsp chopped parsley
4 fillets smooth oreo dory (or other medium-textured species, e.g. butterfish, gurnard, blue cod, moki, tarakihi)
Method
Halve kiwano lengthwise & scoop out pulp from one half with spoon. Put into small bowl. Slice remaining kiwano & reserve for garnish. Mix pulp & remaining ingredients together & set aside while preparing fish.
Rinse fillets & pat dry.
Lightly oil grill rack or large pan. Preheat grill or pan over medium heat. Cook fish 3-4 minutes on each side, or until cooked through.
Serve fish with salsa as a topping & garnish with reserved kiwano slices.
Rinse fillets & pat dry.
Lightly oil grill rack or large pan. Preheat grill or pan over medium heat. Cook fish 3-4 minutes on each side, or until cooked through.
Serve fish with salsa as a topping & garnish with reserved kiwano slices.
Dory, John
Omega 3: Good Omega-3
Color when cooked:
- White
Flesh:
- Medium
Cooking Methods:
- Bake
- Fry
- Marinate
- Microwave
- Poach
- Sushi / raw
Butterfish
Omega 3: Good Omega-3
Color when cooked:
- White
Flesh:
- Medium
- Thick flakes
Cooking Methods:
- Bake
- Marinate
- Microwave
- Poach
- Smoke
- Fry
Gurnard, Red
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
Cod, Blue
Omega 3: Good Omega-3
Color when cooked:
- Pink flesh, whitens on cooking
Flesh:
- Medium
- Thick flakes
Cooking Methods:
- Bake
- Marinate
- Microwave
- Poach
- Smoke
- Soup/chowder
- Fry
Tarakihi
Omega 3: Good Omega-3
Color when cooked:
- White
Flesh:
- Medium
- Moist
- Thick flakes
Cooking Methods:
- Bake
- BBQ
- Curry
- Fry
- Poach
- Marinate
- Microwave
- Soup/chowder
- Sushi / raw