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.


Pan-fried Australian Herring with Capsicum & Tapenade

Pan-Frying | Pastes - Marinades, Dressings & Sauces


Australian herring are a small fish previously known as Tommy Ruffs, they have a slightly oily flesh which marries well with the stronger flavours in this recipe and the fresh acidic orange salad. Tapenade is a paste from Provence in southern France – capers are called tapenas in the Provençal dialect. It’s very versatile, delicious spread on bread or croutons with an aperitif or used to add a salty punch to any dish.


Serves 6

2 large red capsicums
24 x 50g Australian herring fillets, skin on, bones removed
Extra virgin olive oil, for pan-frying 
Crusty bread, for serving

100g pitted black olives
2 tablespoon salted capers, rinsed and dried
6 anchovy fillets (see notes)
2 cloves garlic, crushed
½ cup extra virgin olive oil

Orange Salad
1 head frisee lettuce
1 orange, segmented
1 golden shallot, finely sliced
2 tablespoons hazelnut oil
Salt flakes and freshly ground black pepper, to taste 

Roast capsicums over a flame, or in a 250ºC oven for about 30 minutes, until skin turns black all over; place in a plastic bag until cool enough to handle then peel, discard seeds and membrane and slice into strips.

Meanwhile, make Tapenade: process olives, capers, anchovies and garlic in a food processor then, with the motor running, slowly pour in the oil and blend until well combined. 

Make Orange Salad: combine all ingredients well, including juice leftover from segmenting orange, and set aside.

Lay the fish on a chopping board, skin-side down. Smear lightly with Tapenade and top half the fillets with capsicum then with remaining fish, skin-side up, to form a ‘sandwich’. 
Heat a non-stick frying pan, add a little oil and pan-fry fish for 1-2 minutes each side, until flesh flakes easily when tested with a fork. Serve with Orange Salad, remaining Tapenade and crusty bread.


If available, use Ortiz brand anchovy fillets as they have a much better flavour and are less salty.

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