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.


Butterflied Australian Sardines with Herb & Olive Stuffing



Butterflied fish are split open and the backbone removed. Sardines are available from most fishmongers already butterflied, which makes them simple to prepare and easy to eat.


Serves 4 as an entrée

12 Australian sardines, butterflied
½ cup plain flour
½ cup extra virgin olive oil
1 lemon, cut into 4 wedges

Herb & Olive Stuffing
4 slices white bread
2 green onions, finely sliced
1 cup chopped flat-leaf parsley
1 tablespoon chopped fresh oregano
8 green olives, pitted & coarsely chopped
1 lemon, zest finely grated
Salt flakes and freshly ground black pepper, to taste
1 egg, lightly beaten

Make Herb & Olive Stuffing: coarsely tear bread into a food processor and pulse until finely chopped. Add green onions, parsley, oregano, olives, salt and pepper and pulse until well combined. Add just enough egg to bring mixture together.

Place fish, skin side down, on a chopping board. Spoon stuffing on top of one half and gently press the mixture to make it stick to the flesh. Fold other half over to make a ‘sandwich’. Press gently to ensure filling sticks.

Heat a frying pan over medium heat, add olive oil.

Dust fish lightly with flour, add to pan and cook for 2 minutes each side.

Serve with lemon wedges on the side.


Fish can be stuffed, covered and refrigerated several hours before cooking.

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