The New Zealand Seafood Industry Council Ltd

New Zealand Seafood Recipes

FISH MORNAY

Ingredients
Preferred measurement of units  

500g16 oz medium to firm textured, skinless, boneless fish fillets

3 Tbsp butter

3 Tbsp flour

1½ cups milk

1 bay leaf

½ cup grated cheese

1 Tbsp lemon juice

Salt & pepper to taste

¼ cup grated cheese, extra

¼ cup dried breadcrumbs or bran flakes

Method

Cut fish into 2cm cubes.

Melt butter in a saucepan.

Blend in flour & cook 1-2 minutes until foaming.

Gradually stir in milk & bay leaf & heat until sauce boils.  Remove from heat.

Remove bay leaf & discard.  Add cubed fish, cheese, lemon juice & seasonings.

Pour into a greased ovenware dish.  Sprinkle with extra cheese & breadcrumbs or bran flakes.

Bake at 190°C374F for 15-20 minutes or until fish is cooked & topping is brown.

Serve with baked potatoes & vegetables or a salad.

Variation

In step 2 add ½ cup chopped bacon & saute bacon until cooked.  In step 5 add ½ cup cooked asparagus pieces or green beans.

Bluenose
Omega 3: Good Omega-3
Color when cooked:
  • White
Flesh:
  • Medium
  • Thick flakes
Cooking Methods:
  • Bake
  • BBQ
  • Marinate
  • Microwave
  • Poach
  • 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
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: