Provencale kingfish

Provencale kingfish

I love this time of year with the hint of spring starting.  Here is a favourite recipe adapted from an old delicious magazine  that I have made with salmon, snapper and kingfish.  Easy, fresh and perfect for topping up your omega-3s

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Tray Baked Salmon with Green Beans and Salsa Verde

Tray Baked Salmon with Green Beans and Salsa Verde

With the arrival of spring in Sydney I've had a craving for this Jamie Oliver inspired recipe.   Salmon is a fantastic source of omega-3 fatty acids which are inti-inflammatory and extremely beneficial to your health - they can help lower cholesterol, reduce high blood pressure,  and may reduce symptoms of arthritis and depression.  I've accompanied the salmon with salsa verde and some lovely roasted veggies.

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Diwali Masala Ginger Prawn Curry

Diwali Masala Ginger Prawn Curry

Happy Diwali!  Diwali is  the Indian festival of lights - and signifies the victory of light over darkness, good over evil, knowledge over ignorance, and hope over despair.  Let's celebrate by sharing a meal together - here's a beautiful prawn curry that I learnt how to make  when I lived in Singapore. The flavours are very fresh with a beautiful pop of mint.

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Salmon, mussel and fennel stew


I love a fish stew and this is my simple one.  After watching a documentary last year about the fish farms in Vietnam I only buy Australian fish that has been sustainably farmed.  You can buy cleaned bearded mussels in the supermarket.  Mussels are a good source of omega -3 fatty acids.  These fats have many beneficial effects, including improving brain function and reducing inflammatory conditions, such as arthritis. Mussels are also a great source of vitamins such as zinc which helps build immunity.  Plus they are fun to eat, the kids love them!

Salmon, mussel and fennel stew

Author: rachel

Prep time: 10 mins

Cook time: 10 mins

Total time: 20 mins

Serves: 4


  • 1 bulb of fennel

  • 1 red onion

  • ½– fresh red chilli

  • 2 cloves of garlic

  • olive oil

  • 125 ml white wine

  • 700 g passata

  • 1 small bunch of fresh basil

  • 400 g mixture of fish fillets, scaled and pin-boned. I used salmon but snapper or whiting would be good. Cut into large chunks

  • 1kg mussels scrubbed, clean and debearded


  1. In a large, deep frypan (with lid) heat a splash of olive oil. Finely slice the fennel, onion, chill and garlic and add to the pan. Saute for 5 to 10 minutes until the vegetables have softened.

  2. Add the white wine and let it simmer for a couple of minutes then add the passata and most of the basil (chopped). Simmer for a few minutes.

  3. Add the fish and simmer for a couple of minutes

  4. Add the mussels. Put the lid on the frypan and allow the mussels to open. When the mussels have opened (throw away any that remain closed), the fish will be cooked through (roughly four minutes).

  5. Serve with crusty bread and a big green salad.



Jamie Oliver's green curry of prawns

Jamie Oliver's green curry of prawns

We were lucky enough to see Jamie Oliver present at the Sydney Opera House on the weekend.  One of the delicious dishes he prepared was a beautiful fresh green curry.  Green curry is one of Australia's most popular take away dishes.  Jamie's version which I made last night took about 20 minutes (quicker than take-away!) and included lots of beautiful green vegetables.

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Teriyaki salmon with soba noodles and greens

My children are really not great fish lovers, to get them to eat fish I need to come up with a sauce that disguises the flavour somewhat.  We all love teriyaki flavour and the fish is delicious served with soba noodles made from buckwheat flour.  Salmon is high in healthy long chain omega-3s essential fatty acids that are needed for heart and brain health.  The body can't make essential fatty acids so you have to eat them, I try to serve fish a couple of times a week. Be careful when you buy mirin, a lot of brands are full of high fructose corn syrup - I found the spiral brand doesn't contain HFCS.

Teriyaki salmon with soba noodles and greens



Prep time:

40 mins

Cook time:

10 mins

Total time:

50 mins




  • 2 tbsp tamari

  • 2 tbsp sake

  • 1 tbsp mirin

  • 4 salmon fillets (about 150g each)

  • 2 tsp olive oil or coconut oil

  • greens of your choice, I like a mixture of asparagus, sugar snap peas and broccollini

  • 270 g packet soba noodles

  • 2 greens onions sliced on the diagonal


  1. Combine the tamari, sake and mirin in a small saucepan and bring to the boil for a minute or so. Set aside to cool for 10 minutes

  2. Place the salmon in a glass or ceramic bowl. Pour over soy mixture and turn to coat. Cover with plastic wrap and place in the fridge for 30 minutes to marinate.

  3. Heat the olive oil in a large frying pan over medium-high heat. Drain salmon from marinade, reserving marinade. Add salmon and cook for 2-3 minutes each side or until cooked to your liking. Transfer to a plate.

  4. Stir fry mixed greens for 2 minutes or until just tender. Add reserved marinade and bring to the boil for 1 minute. Remove from heat.

  5. Meanwhile, cook noodles following packet directions. Drain. Divide noodles among serving bowls. Top with veggie mixture and salmon. Sprinkle with green onions and serve immediately.


474 (1899kJ)



Saturated fat:













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