RECIPES

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Which Fish to choose and how to cook it

We have composed the following table to provide you with a brief description of each fish and the best method to cook it. You can simply click on the fish name which will take you to the purchase section for a more detailed description of the fish.

Name	Method of Cooking	Description
Barramundi	Bake, steam, grill	Medium flavoured – firm darkish flesh, excellent quality fish (wild)
Blue Eye	Fry, bake,grill	Excellent flavour – firm white flesh
Blue Grenadier	Deep Fry, bake	Lightly flavoured, white flesh
Flake	Fry	White, firm flesh, distinct flavour
Flathead	Fry, bake	Flaky texture. Excellent for frying.
Flounder	Grill	Delicate white flesh – excellent flavour
Garfish	Fry, grill	Sweet fish. Fine white flesh.
Ling	Fry, grill, bake	White flesh, sweet fish, firm.
Sea Bream	Fry, bake, grill	Distinct fish flavour, firm flesh, medium
Ocean Trout	Bake, grill, steam, fry	Lightly flavoured – Bright red in colour Very Good source of Omega 3
Sea Perch	Fry, grill, poach	White flesh, moist, boneless.
Pilchards (Sardines)	Grill, fry, bake	Oily, dark flesh. Good distinct flavour. Good for menu variation. High in Omega 3.
Rainbow Trout	Steam, smoked, Grill, bake, BBQ	Pink flesh, delicate flavour. Very versatile.
Red Emperor	Baked, grill, fry	Excellent tasting – lightly coloured, excellent quality northern fish.
Redfish (Nannygai/Snapper)	Best fried. Grill, bake	Fine textured pink flesh. Mild tasting.
Salmon (Atlantic)	Bake, BBQ, grill, steam	Beautiful rich flavoured, Red in colour and firm flesh. Excellent source of Omega 3.
Snapper	Bake, fry, steam, grill	White flesh - medium texture. Classic table fish, excellent quality.
Trevally	Fry, bake	Firm, dry flesh. Subtle flavour with very few bones.
Yellow fin Tuna	Grill, fry Bake	Red flesh, firm, Excellent Omega 3.
Whiting	Fry, grill, steam	Fine white flesh. Delicate flavour.

Cooking Times for Fresh Fish

To estimate the cooking time of a fresh piece of fish, measure the meat at its thickest part. Suggested cooking times include:

One cm thick – bake for 3 minutes, shallow fry for 4 minutes, grill for 5 minutes, poach for 8 minutes, steam for 3 minutes.
Two cm thick – bake for 11 minutes, shallow fry for 7 minutes, grill for 6 minutes, poach for 10 minutes, steam for 7 minutes.
Three cm thick – bake for 15 minutes, shallow fry for 10 minutes, grill for 9 minutes, poach for 12 minutes, steam for 11 minutes.
Four cm thick – bake for 20 minutes, shallow fry for 13 minutes, grill for 11 minutes, poach for 13 minutes, steam for 14 minutes.

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RECIPES