When it comes to fishing, I’m an unsuccessful angler. Fish must know what I have in store for them and dart away. It’s most frustrating.

 But I love a fish fuelled summer. Most seafood is low in calories but high in protein, omega-3, a variety of B vitamins and many minerals. However, the number of calories in a fish dish will, of course, depend on the cookery method. Deep-fried fish contains at least twice the calories of baked fish.

 The microwave oven is excellent for fish cookery. It’s simple — just place fillets on a plate, drizzle with a little wine or orange juice and a few chopped fresh herbs and freshly ground black pepper. Cover and microwave on high for three to four minutes per 500 grams for sensationally fresh flavours.

 Squid is relatively inexpensive. It needs either speedy cooking or to be cooked slowly enough for the squid to become tender again — but not in between. That is when it becomes tough. Versatile squid is excellent in soups or chowders, in stir-fries, Mediterranean-style stews or salads and as with mussels, it is low in fat and kilojoules but a great source of the vitamins and minerals. 

 Serve seafood — the taste of good health.


Other white fish could be substituted for the snapper.

 750g skinned and boned thick snapper fillets
4 mushrooms, thinly sliced
1 rasher bacon, thinly sliced
2 long red chillies, sliced
1 spring onion, sliced
1/4 cup coriander leaves
Sauce: 1 tablespoon cornflour
2 tablespoons each: soy sauce, grated root ginger
2 cloves garlic crushed

 Place the snapper in a large, shallow microwave-proof dish. Cut 4-5 slits in each fillet.

 Insert the mushrooms, bacon and chillies into the slits. Top with the spring onion and coriander.

 Combine the cornflour, soy sauce, root ginger and garlic. Sprinkle over the fish. Cover with plastic film. Microwave on high (100%) power for about 7 minutes or until cooked. 

 Alternatively, cover with foil and bake in a 180°C oven for about 20 minutes. Garnish with extra coriander, if preferred. Serves 4.


300g skinned and boned cooked fish eg: snapper, hoki, monk fish and mussels, squid, prawns or crayfish
1 carrot, julienned
1 cup each: mung bean sprouts, watercress
2 cups mesclun salad leaves
Lime Dressing: finely grated rind 1 lime, makrut (kaffir) lime preferably) 
1/4 cup fresh lime juice
3 tablespoons extra virgin olive oil
1 teaspoon each: Dijon-style mustard, caster sugar
freshly ground salt and pepper to taste

 Cut the cooked seafood into bite-sized portions.

 Combine the carrot, sprouts, watercress and salad leaves in a large bowl. 

 Whisk the ingredients for the dressing, until the sugar is dissolved. Toss the salad ingredients with the dressing.

 Stack the seafood and salad onto serving plates. Serves 4 as a starter or 2 as a main.



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