New Zealand Seafood Recipes
FISH FILLETS PROVENCALE
Ingredients
Preferred measurement of units
500g16 oz skinless, boneless fish fillets
2 tomatoes, skinned & chopped
3 olives, de-stoned & chopped
2 spring onions, finely chopped
Pinch sugar
Salt and pepper to taste
Method
Cut fish in to serving sized pieces & place in an ovenproof dish.
Combine tomatoes, olives, spring onions, sugar, salt & pepper & spread over fish.
Cover with a lid or foil & bake at 180°C356F for 20 minutes or until fish flakes when tested.
Serve with baked potatoes & green vegetables.
Hoki
Omega 3: Good Omega-3
Color when cooked:
- White
Flesh:
- Delicate
- Flakes easily when cooked
Cooking Methods:
- Bake
- Curry
- Smoke
- Microwave
- Soup/chowder
Bluenose
Omega 3: Good Omega-3
Color when cooked:
- White
Flesh:
- Medium
- Thick flakes
Cooking Methods:
- Bake
- BBQ
- Marinate
- Microwave
- Poach
- Soup/chowder
- Fry
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