Cooking Styles

Learn about the following cooking styles. Most species lend themselves to a wide variety of cooking styles and, with a little guidance, seafood is one of the easiest foods to cook - so feel free to experiment....and enjoy! Select a recipe from the list.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
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Bonito, White Bean & Tomato Salad with Caper Mayonnaise

Pan-Frying | Salads

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Related to tuna and mackerel, bonito is high in healthy omega-3 oils. Some people find the slightly stronger flavour of such fish a little overwhelming, but hearty Mediterranean flavours compliment it well, creating a tasty, healthy dish.

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Serves 4

800g bonito fillets, skin off, bones removed
2 tablespoons extra virgin olive oil 
Salt flakes and freshly ground black pepper, to taste 
1 punnet cherry tomatoes, halved
220g canned cannellini beans, drained and rinsed 
¼ cup small black olives
2 tablespoons chopped flat-leaf parsley

Caper Mayonnaise
⅓ cup whole-egg mayonnaise (see notes)
2 tablespoons lemon juice
1 tablespoon small salted capers, rinsed and dried
Salt flakes and freshly ground black pepper, to taste

Make Caper Mayonnaise: whisk all ingredients together, thin with a little warm water if necessary to give a thick pouring consistency.

Cut fillets in half lengthways, trimming away any bones and dark meat. Make 2-3 diagonal cuts through the flesh. Brush fish with oil, sprinkle with salt and pepper.

Place tomatoes, cannellini beans, olives and parsley in a large bowl, season well with salt and pepper. 

Heat a frying pan over medium heat, add oil and, when hot, add fish and cook for 4 minutes on one side, then turn and cook other side for about 2 minutes, until flesh flakes easily when tested with a fork.

Break fish into large chunks, add to salad, drizzle with some of the Caper Mayonnaise and toss gently to combine. Pass the remaining mayonnaise separately.

Notes:

If you don’t want to make your own mayonnaise, use one made from whole eggs such as Paul Newman’s Own or Thomy.

 
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