Category Archives: Seafood

Fish and chips – Sesame Crumbed Flathead and Baked Polenta Fries

Just in case anyone feels like fish and chips over the weekend, here’s a guilt free version that’s sure to satisfy Sunday night cravings. It works back beautifully with a big green salad, you may want to try Gwyneth Paltrow’s Cleansing Salad (minus the chicken).

For the Flathead, I’ve used Panko and sesame seeds, and replaced traditionally salty flavors with with a tangy Ponzu Sauce with accents of ginger and lime. The sauce works just as well with the Flathead as the Fries. And as for those fries, well you’d be amazed just how delicious these baked Polenta fries actually are. I’ve made no secret of the fact that my husband is a self proclaimed French Fry addict, so when I tell you these Polenta Fries hit the spot, you can take my word xx

Sesame Crumbed Flathead with Ponzu Dipping Sauce
Recipe by Mummyknows

Serves 2 adults and 1 little one
600g Flat head
Coconut cooking spray
1 tablespoon toasted sesame seeds
1 cup Japanese bread crumbs
1/2 teaspoon lime zest
salt and pepper
1 egg white
1 tablespoon ponzu sauce
Ponzu dipping sauce
1/4 cup Ponzu sauce
1 teaspoon honey
1/2 lime juiced
2 tablespoons pickled ginger chopped
1 tablespoon toasted sesame seeds

Preheat the oven to 200c. Place a wire rack on a baking sheet and lightly mist with nonstick (coconut) cooking spray. In a shallow dish combine the toasted sesame seeds, Japanese breadcrumbs and lime zest. In a second shallow dish beat the egg white and combine with the Ponzu sauce. Dip each strip of Flathead into the egg white mixture and press firmly on both sides into the breadcrumb mixture. Place on the rack and mist with non stick (coconut oil) spray. Bake until the crust is golden and the fish is cooked through, approx 20 min.

Meanwhile in a small bowl combine all the dipping sauce ingredients and mix together. Serve the Crumbed Flathead along side the Baked Polenta Fries and Ponzu Dipping Sauce xx

Baked Polenta Fries
Adapted from 101Cookbooks

1 cup rice milk (or regular milk)
3/4 cup Polenta
1 cup water
Handful Parmesan
Sea salt and pepper
Coconut Oil Spray (or regular Olive Oil Spray)

Preheat the oven to 200c. In a regular sized saucepan bring the water and milk to boil. Lower the flame and slowly add the Polenta whilst stirring constantly. Continue stirring until the mixture thickens. The amount of time it takes can vary depending on the Polenta. This recipe recommends Italian Polenta. Once thickened stir in the Parmesan.

Lay baking paper on a baking tray, using a spatula spread mixture evenly into a large flat square approximately 1 1/2 inches thick. Allow to cool in the refrigerator for between 10 minutes to an hour. Cut into triangle shaped fries, spray with Coconut Oil Spray and bake in the oven for approx 20 minutes or until golden brown (they can be flipped once whilst baking).

Roasted Nicoise with Sesame Seared Tuna and Ponzu Dressing

I love the idea of a salad for dinner, in theory. In reality however it’s a whole other story. More often then not left unsatisfied and scrounging through the pantry post meal, by the night’s end the whole purpose of eating salad for dinner has been defeated. Enter the Roasted Nicoise Salad with Sesame Seared Tuna, all the benefits of a salad but with the comforting warmth of a hearty roast. Simple to make, this dish ticks all the right boxes, light, healthy and delicious but best of all guaranteed to fill you up xx

Roasted Nicoise Salad
Recipe by Mummyknows

12 chat potatoes quartered
2 tablespoons olive oil
handful green beans
handful black olives
1 punnet cherry tomatoes
1 red onion
handful parsley roughly chopped
2 tablespoons red wine vinegar
1 tin anchovies (optional)

Preheat the oven to 180c. Fill a small plastic bag with chopped potatoes, 1 tablespoon olive oil, sea salt and pepper, hold shut and shake until potatoes are covered in oil. Place potatoes in a large roasting plan and transfer to oven. After 1 hour add the red onion cherry tomatoes, green beans and olives and arrange neatly in the pan. Drizzle with 1 tablespoon olive oil and 2 tablespoons red wine vinegar, (plus anchovies if desired) and continue to roast for a further 30 minutes or until potatoes are golden brown and tomatoes have softened. Once roasted sprinkle with parsley, sea salt and pepper then serve.

Sesame Seared Tuna with Ponzu Dressing
Recipe by Mummyknows

2 tuna steaks
1 teaspoon coconut oil
wasabi paste (optional)
1 tablespoon sesame seeds
lime wedges, mixed salad leaves and sliced avocado to serve
1/4 cup ponzu sauce
1 teaspoon honey
1/2 lime juiced
1 teaspoon sesame oil
1 tablespoon sesame seeds


In a small mixing bowl combine dressing ingredients, whisk together and set aside. Coat tuna in wasabi (use wasabi sparingly if you prefer it mild. If you’re not a fan of wasabi the dish works just as well without it. Just save the sesame seeds for the dressing) then sprinkle with sesame seeds. Heat coconut oil in a medium size fry pan and sear on each side for 30 seconds (I prefer it a little more cooked through so I sear on either side for a minute or two). Serve tuna on a bed of salad leaves along side lime wedges and avocado.

Baked Blue Eye with Coconut Oil & Lime and Mango & Coconut Rice

One of my favorite combinations is fish and rice. Aside from loving the taste, it reminds me of blissful beach holidays spent dining on exactly that. The combination of fish and rice with accents of lime, coconut and mango make these dishes feel particularly tropical. But one of the best things about theses dishes cooked together is their overlap of ingredients, lending themselves to an especially brief shopping list and fairly simple prep. Just as the weather’s turning and winter beckons, what could be better than a cosy night in reminiscent of somewhere far more dreamy and lush? xx

Baked Blue Eye with Coconut Oil and Lime
Adapted From Kate McAloon


2 Blue Eye Fillets
1 tablespoon melted coconut oil
2 limes sliced
1 Handful fresh parsley roughly chopped
1 Red pepper finely diced
3 Spring onions finely sliced
Sea Salt and pepper to taste

Preheat oven to 190c. Place blue Eye skin down in a baking dish lined with baking paper, coat with melted coconut oil and season with sea salt and pepper. Sprinkle with spring onions, parsley and red pepper then place a few lime slices on and around fish. Bake for approx 20 to 30 minutes or until cooked through and tender. Sprinkle with some extra parsley to garnish and serve.

Mango and Coconut Rice
Adapted from Plenty by Yotam Ottolenghi

1 cup Basmati Rice
1 red pepper finely diced
Handful mint leaves roughly chopped
Handful parsley roughly chopped
Handful basil roughly chopped
2 spring onions finely sliced
1 red chilli deseeded and finely chopped
grated zest and juice of 1 lemon
1 Mango diced
40g toasted cashews crushed
40g flaked coconut
Sprinkling of fried shallots (store bought) Optional
Salt and pepper to taste

Cook rice as per packet adding chicken stock for extra flavor. In a large serving bowl combine cooked rice, red pepper, herbs, spring onions, chilli, lemon zest and juice, toasted cashews and coconut and mix together thoroughly. Add the mango and gently mix through, sprinkle with shallots and serve.

Vietnamese cravings

Lately I’ve discovered a new found appreciation of Vietnamese food. It began with an evening spent with good friends at Melbourne’s hotspot Hanoi Hannah, the south sides answer to authentic Vietnamese fare in a relaxed super cool setting. A couple of nights later, date night at what’s fast becoming a Melbourne establishment, Coda for Vietnamese and French fusion at it’s absolute best. Unlike other heavier cuisines that leave you desperate for a mini detox, Sunday night I found myself searching for a quick and simple hit of more of those same tangy flavors. This recipe for Baramandi with Vietnamese Salad did the trick xx

Barramundi with Vietnamese Salad
Adapted from Delicious Magazine 2004

small chunk of ginger, cut into very thin strips
1/4 cup sake
1/4 cup soy sauce
2 heaped tsp palm sugar
2 pieces Barramandi
1 carrot peeled and julienned
3 spring onions julienned
1/2 yellow capsicum, very thinly sliced
10 raw cashews chopped
1 long red chilli chopped (optional)
1 teaspoon sesame oil
3 tablespoons fish sauce
juice of half a lime
Cooked brown rice

Preheat the oven to 180c. In a small mixing bowl combine ginger, soy, sake and palm sugar, whisk together. Place fish in an oven proof dish lined with baking paper and drizzles with ginger mixture, transfer to the oven and bake for approx 2o minutes. To prepare salad, in a medium sized bowl combine salad ingredients and dress with sesame oil, fish sauce and lime juice, mix together well. To serve, place cooked fish alongside brown rice topped with a portion of Vietnamese Salad, drizzle with sauce and enjoy xx


Soba Noodles with Aubergine and Mango

The other day while flicking through my new Yotam Ottolenghi Cookbook, I came across the most beautiful recipe for Soba Noodles with Aubergine and Mango. Initially seduced by its vibrant combination of colours and flavors, I failed to notice it was laden with sugar and oil. Inspired to create a lighter version I was careful not to compromise the exotic mix of flavors and ingredients. Firstly I reduced the quantities of sugar and oil. Then I replaced the sunflower oil with coconut oil and the caster sugar with palm sugar. Lastly, I baked the eggplant rather than frying it. Minor changes resulting in a cleaner and healthier version. Equally satisfying and delicious. As for our little one (who is now 9 months old),  I simplified the elements to create a mini version. It looked absolutely delightful, until a tiny little hand tipped the entire meal into her bib xx

Soba Noodles with Aubergine and Mango
Inspired by Yotam Ottolenghi’s Cookbook Plenty


1/4 cup rice vinegar
2 teaspoons palm sugar
1/4 tsp salt
1 garlic clove crushed
1/2 red chilli chopped (optional)
1 tsp toasted sesame oil
grated zest and juice of 1 lime
1 tablespoon melted coconut oil
1 aubergine cut into 2cm thick slices
200g soba noodles
1 large ripe mango cut into thick strips
20g basil leaves
20g coriander (optional)
1/2 red onion thinly sliced (option to saute)

Preheat the oven to 180c. Salt the eggplant and allow to stand for approx 20 min before rinsing under cool water. Pat dry and dice eggplant into cubes. Place in a plastic bag with melted coconut oil, shake and rub together. Lay eggplant on a baking tray lined with baking paper and transfer to oven for approx 20 min or until golden.

In the meantime, cook the noodles as per pack. Then drain and rinse cooked noodles under cool water and allow to dry on a tea towel.

To make the dressing, in a small saucepan combine vinegar, salt and sugar and warm for 1 minute. Remove from heat and add garlic, chilli and sesame oil. Allow to cool then add lime zest and juice.

In a large mixing bowl combine noodles with dressing, mango, aubergine, onion and half the herbs, toss to combine. Allow to rest for up to 1 – 2 hours (if time poor you can skip this step). Then mix well, sprinkle with the remaining herbs and serve.
Serves 2 to 3

Mini Soba Noodles with Aubergine and Mango along side Steamed Flat Head

50g fillet of flat head
1 slice mango finely diced
1-2 slices eggplant
Approx 40g soba noodles

Either steam fish or poach fish until cooked through and softened. Salt eggplant, allow to stand for approx 20 min, rinse under cool water, pat dry, remove skin steam and puree. Cook noodles as per pack then chop to little ones liking. In your little ones favorite dish place cooked fish alongside diced mango and noodles with a side of eggplant puree xx