Category Archives: Seafood

Basil and Coconut Prawns with Green Tea Noodles

Even though I like to think of our mid week meals as fairly diverse, somewhere between meat, fish and the odd vegetarian option, I find myself all too often at a loss for new and interesting healthy dinner ideas. Alas, enter the humble prawn. Low in fat, high in protein, rich in vitamin E, zinc and iron and too easily over looked by your truly. In this recipe prawns are the headliners, flavoured with coconut, lime, basil and honey, this tropical delight is as fast and simple as it is delicious xx

Basil and Coconut Prawns with Green Tea Noodles
Inspired by EatFitFood 

Serves 2
12 good sized green prawns – pealed + deveined
green tea noodles (available at health food stores / Asian food stores)
1 teaspoon coconut oil
1 cup carnation coconut milk
Zest and juice of 1 lime
1 teaspoon honey
handful of toasted desiccated coconut
1 chopped red chilli (optional)
handful chopped fresh basil

1. Cook green tea noodles as per pack. Drain, rinse and set aside.

2.  In a small mixing bowl combine coconut milk, honey, lime zest and juice, whisk to combine. Add the prawns and allow to marinate from 1 to 3 hrs refrigerated.

3. In a small skillet heat 1 teaspoon coconut oil. Remove the prawns from marinate (reserving the mixture), chargrill for approx 1 minute on either side or until just cooked through but not over cooked. In the meantime in a small saucepan heat the marinate mixture, bring to the boil then allow to simmer for approx 4 minutes.

4. Divide the green tea noodles between 2 plates, top with the chargrilled prawns, toasted coconut, basil and chilli (if using) then drizzle with the sauce to serve.




Citrus Marinated Salmon and Tri Colour Quinoa Salad

Lately when it comes to cooking, I’ve been reverting back to trustee old favorites. Partly for reasons of ease, but mainly for lack of finding new ideas.  Of course, just as I accepted my fate and the prospect of never finding what I was looking for, out of nowhere, there it was. A whole new world of inspiration. Isn’t it always the way?

This recipe for Citrus Marinated Salmon and Tri Colour Quinoa Salad is definitely a new found favorite, both in the Salmon and Quinoa departments. For extra flavour I’ve tweaked it just slightly, adding honey to the dressing and sauteing the veggies in coconut oil. Definitely worth a go for a new spin on healthy mid week dining xx

Citrus Marinated Salmon and Tri Colour Quinoa Salad
Adapted from EatFitFood Via KoraOrganics 

1 cup uncooked tri colour quinoa
1 teaspoon chicken stock
1 teaspoons coconut oil
1 red capsicum finely diced
1 red onion finely diced
1 carrot grated
1 handful parsley roughly chopped
1 teaspoon grated ginger
1/2 lime juice and zest
1/2 lemon juice and zest
1 tablespoon shoyu / soy sauce
1 teaspoon coconut oil melted
1 teaspoon honey
Citrus Salmon
4 salmon fillets
1/2 lime juice and zest
1/2 lemon juice and zest

Directions for Quinoa
1.  Cook quinoa as per pack. adding one teaspoon of chicken stock for flavour. Once cooked allow to cool to room temperature.
2. In a small skillet, heat one teaspoon of coconut and saute the red onion approx 3 to 4 minutes or until translucent and slightly charred. Add the capsicum and continue to saure for another minute or 2.
3. In a medium size mixing bowl, combine cooled quinoa, red onion, capsicum, grated carrot and quinoa and mix to combine.
4. In a small mixing bowl combine all the dressing ingredients and whisk to combine.
5. Pour the dressing over the quinoa salad and mix through thoroughly.

Directions for Citrus Salmon
1. In a small mixing bowl combine the juice and zest of both the lemon and lime. Whisk to combine.
2. Cover the salmon in the marinate and refrigerate for 15 minutes to 1 hour.
3. Heat a non stick pan and cook the salmon skin side down for 3 to 4 minutes, turn and cook for a further 3 to 4 minutes or until golden and to liking.


Friday Night Feast – Miso Salmon, Pomegranate glazed Roast Veggie Quinoa and Charred Zucchini Salad

It’s not that often I have the chance to cook for my two favorite boys two weeks in a row. Having my brother join us for dinner with his gorgeous girlfriend, who just happens to be a dietician, was the perfect excuse to pull out all the big guns and cook up a feast of favorites. Of course, it goes without saying the entire meal was as clean and healthy as can be. After all there was a dietician at our table xx

Miso Salmon

I realise it may seem like I have a slight obsession with salmon. And, I know it’s not the first time for me to mention Miso paste. But the two combined are quite possibly a match made in heaven. Fast becoming my go to crowd pleaser, it’s as delicious as it is simple.

Recipe by Mummy Knows
Serves 4 

800g side of Salmon
3 tablespoons miso paste
2 tablespoons shoyu / soy sauce
1 tabelspoon rice wine vinegar
1/4 cup mirin
2 spring onions sliced diagonally
2 tablespoons toasted sesame seeds
generous helping of pickled ginger

In a small mixing bowl whisk together miso, shoyu, vinegar and mirin until a smooth paste forms. Place side of salmon in a baking dish lined with baking paper and brush the miso paste mixture all over the salmon, covering thoroughly. How long you marinate for is up to you. I like to cover and refrigerate from around lunchtime so it has a good chance to marinate. An hour before dinner time preheat the oven to 200 degrees. Transfer dish to the oven and bake for 25 to 35 minutes or until cooked through. a few minutes before it’s cooked sprinkle with spring onions and return to the oven until cooked through. To serve, sprinkle with toasted sesame seeds and pickled ginger.

Pomegranate glazed Roast Veggie Quinoa

Bursting with flavour, this beautiful and nutritious dish can for the most part be prepared earlier. Leaving you to toss all the ingredients in a serving bowl and (seemingly) whip it up in a matter of minutes.

Recipe Mummy Knows
Serves 4 – 6

1 cup quinoa
chicken stock
2 sweet potatoes cubed
1 eggplant cubed
handful green beans blanched and sliced on diagnol
handful of mint roughly chopped
handful parsley roughly chopped
Seeds of 1/2 pomegrante
2 tablespoons coconut oil
2 tablespoons pomegranate mollasses
Juice of 1/2 an orange
2 tablespoons white wine vinegar
1/2 teaspoon cinnamon
1 teaspoon cumin
1 teaspoon coconut oil melted

To prepare the eggplant cut into thick slices, lay out on a wire rack, sprinkle both sides with salt and  allow to rest. Once they begin to sweat rinse, pat dry and cut into cubes.
Cook Quinoa as per pack. I like to use chicken stock for flavor.

Preheat the oven to 190 degrees. Place cubed eggplant and sweet potatoes into two separate ziplock bags. In a small mixing bowl whisk together coconut oil and pomegranate mollasses. Pour half the mixture into each zip lock bag and shake until veggies are covered. Line a baking tray with baking paper, lay out the sweet potato and transfer to oven for approx 30 minutes. Then, add the eggplant and spread out evenly  roasting for a further 20 minutes or until golden brown.

In a small mixing bowl whisk together dressing ingredients. In a large serving bowl combine cooked quinoa, roasted eggpant and sweet potato, blanched beans and pomegranate seeds and mix together. Pour the dressing over and mix through thoroughly. To serve sprinkle with parsley and mint xx

Charred Zucchini Salad

I came across this refreshing salad once upon a time in a Delicious Magazine. Though I lost track of the exact recipe, over time I adapted it from a semi memorised version. Despite taking some time to chargrill all the zucchini ribbons, if you let yourself get lost in the process, it’s actually quite therapeutic. So long as you don’t burn the zucchini, it’s a great opportunity to enjoy a pre meal glass of wine and a good chat xx

Adapted from Delicious Magazine
Serves 4

4 zucchinis peeled into thin ribbon slices
1 tablespoon olive oil
2 tablespoons balsamic vinegar
handful mint leaves
seeds of 1/2 pomegranate
sea salt and pepper

Using a peeler, slice the zucchini into long thin ribbons. Heat the oil on a girdle, once hot grill the zucchini ribbons length ways across the ridges for approx 2 minutes on each side or until slightly charred. Once ready, pile the zucchini ribbons on to a serving plate, drizzles with balsamic, season with sea salt and pepper, scatter with mint leaves, and top with pomegranate seeds to serve.

Seafood Paella

What better way to finish the week than a big feast shared with good friends over good wine? Last nights meal came about by intertwining a few different recipes to create a delicious Seafood Paella. With most of the work in the prep, you’re freed up to relax and entertain when your guests arrive. Admittedly, possibly a little too relaxed as I completely forgot to add the peas. I guess good friends and good wine can have that effect. . .  xx


Seafood Paella
Recipe by MummyKnows 

2 tablespoons extra virgin olive oil
2 onions, thinly sliced
2 garlic cloves minced
1 red pepper diced
1 chilli (optional) finely diced
3 tablespoons fresh thyme finely chopped
3 tomatoes diced

5 cups chicken stock (plus extra)
1/2 cup dry white wine
1/2 teaspoon saffron
8 prawns
12 clams rinsed
12 mussels
8 pieces calamari
200g fillet thick white fish (we used bass groper)
2 tablespoons extra virgin olive oil
2 cups short grain rice (Aborio rice will suffice)
3/4 cup sweet peas
salt and pepper to taste

handful parsley
lemon wedges

Preheat the oven to 190 degrees. In a large frying pan heat 2 tablespoons of oil. Add all the soffrito ingredients except the tomatos, simmering on a low flame for up to one hour, stirring occasionally. Add the tomatos, cover and simmer for another 20 minutes. Allow to cool completely and set aside in a small bowl.

In the same frying pan heat 2 tablespoons olive oil, add rice and saffron and saute for approx 2 minutes. Add approx 3/4 cup of the soffrito mixture and stir for another minute. Cover with boiling chicken stock and white wine, bring to a simmer then cover and transfer to the oven for 20 minutes.

Then add the seafood, nestling each piece into the rice mixture. At this point you may need to add a little extra stock. Continue to cook for a further 15 minutes, add peas and cook for a further 5 minutes. Garnish with parsley and lemon wedges to serve xx

Pics by MummyKnows and Friends x

Sesame Salmon Tataki with Ponzu Dressing and Brown Rice

All it took were six little words . . . “I could eat this every week” and I knew this dish was worthy of the weekly rotation. Or at least our salmon rotation. And with the amount of salmon we eat, it has to be one mighty fine salmon dish to make the cut. Call it motherly instincts (or the obvious zeal by which it was consumed), but I’m certain if our little one could talk, she would agree with her father’s sentiment. Not only did she enjoy the salmon, but she took great pleasure in her hand held julienned vegetables, allowing her to dine sans help from mum or dad.

Inspired by Jame’s Duigan’s Recipe for Salmon Tataki, I switched the dressing, added some green beans and brown rice, then made some adjustments for our little one, leaving out the radishes and the dressing. Blissfully easy, equally delicious and especially clean and healthy, it’s certainly worth a try xx


Sesame Salmon Tataki with Ponzu Dressing and Brown Rice
Inspired by Clean and Lean Diet Cookbook by James Duigan

Serves 2 adults 1 little one
2 x 200g Salmon Fillets
1 x 100g Salmon Fillet (allowing for leftovers)
1 teaspoon coconut oil
2 tablespoons sesame seeds
3 baby carrots julienned
1 Lebanese cucumber julienned
Handful of green beans blanched and chopped
3 radishes finally sliced
Handful of seaweed strips
Cooked brown rice
sea salt and pepper
1 tablespoon sesame oil
2 tablespoons rice wine vinegar
4 tablespoons Ponzu
juice of half a lime

Begin by cooking brown rice as per pack. Then, in a medium size fry pan heat the coconut oil. Sprinkle the salmon fillets with sesame seeds (on the skinless side) and cook skin side down for approx 5 minutes. Flip and sear the salmon sesame seed side down for a further 4 to 5 minutes or until liking.

In the meantime, in a small bowl combine all the dressing ingredients and whisk together.

Arrange a pile of julienned vegetables, radishes and seaweed on each plate, top with cooked salmon, an extra sprinkling of seaweed strips, drizzle with dressing and serve along side cooked brown rice.