Topnotch Seafood

Introduction: Topnotch Seafood is about cooking simply using seafood that is at its absolute best and freshest. Indulging in Australian delicacies of the deep sea, to create food that is infused with nem and exciting flavours that reflect modern times. These easy to follow recipes allow you to make the most of each seasons market Freshness. Enjoy!

Cooking times & health benefits of seafood

Fish, Crustaceans, Molluscs

Fish

Fish is an extremely nutritious form of seafood. Low in Kilojoules, low in sodium, excellent source of protein and oemga-3 fatty acids and vast amount of vitamins and minerals.

Seafood has long been considered good for health because it contains a good type of fat, rather then saturated fat.

The Omega -3 fatty acids found in fish cannot be produced in the body naturally. .

The National Heart Foundation has a policy that states; adults should aim to eat at least two fish meals per week.

This amount of seafood consumption has been proven to reduce the risks of heart disease as Omega-3 oils help to protect against hearth rhythm disorders, thinning the blood in the prevention of blood clots, maintain healthy bloody vessels, decrease blood pressure and also to reduce blood fats that play a role in the development of heart attacks.

Crustaceans

Crustaceans are best known as crab, lobster, prawns and barnacles and live in sea or fresh water.

Although crustaceans in general have a slightly high fat content than fin fish they are still extremely low in saturated fats.

Crustaceans contain about twice the amount of cholesterol as other seafood's but are still considerably low in fat. Cholesterol is an important component of cell membranes and the human body needs a certain amount of cholesterol to function. Crustaceans are also an excellent source of vitamin and minerals.

Oysters, mussels and scallops can contain almost three times the amount of iron as most meats and oysters are found to be the richest source of zinc.

Molluscs

Molluscs include mussels, clams, squids and octopus. Like other seafood's, molluscs are nutrition dense and considered to be low in fat and low in cholesterol.

Recipes

Grilled Mussels with Wine sauce

4 Serves Preparation time: 20-25 minutes  Cooking time: 6-8 minutes

Method:

1. Heat up the grill to medium and when hot add the mussels. Grill until they open, about 5 minutes.
2. Meanwhile, place a medium size heavy-based saucepan over medium heat, when hot add the olive oil and garlic, cook until soft. Do not burn the garlic.
3. Remove mussels from the grill, discarding any that have not opened, transfer to the saucepan. Try to keep the juice
4. Add the butter, white wine, and lemon juice to the saucepan. Cover until butter melts, shaking the saucepan occasionally.
5. Season to taste, then garnish with parsley and basil. Serve with sourdough baguette for the broth

Alternatives: Do exactly the same as above, but swap the mussels for black mussels, clams, or pippis. OR Use finely sliced spring onions instead of basil.

Flathead Fillets with Pinenut and Parsley Crusted Wasabi Mayonnaise

Serves: 4-6 people Preparation time: 10 minutes  Cooking time: 10-12 minutes

Method:

1. Using a food processor place bread, lemon zest, garlic, capers, parsley, pinenuts and olive oil and pulse until roughly combined. Transfer to a large flat plate.
2. In a separate large bowl, beat egg. Dust fillets lightly with flour then dip into egg. Drain and coat both sides of fillet with crumb mixture. Repeat with all fillets.
3. Heat the barbeque non stick flat plate for 1 minute. Place fish fillets onto low heat for 10-12 minutes, turning fillet after 6 minutes.
4. To make wasabi mayonnaise combine mustard, mayonnaise, wasabi, lime juice and lemon juice in a medium sized bowl. Stir well.
5. Serve crusted fillets with mayonnaise, lime wedges and garden salad.

Hint: Mayonnaise can be made and kept in the fridge a week in advance

Curried Prawns

4 Serves Preparation time: 20 minutes  Cooking time: 3-4 minutes

Method:

1. Combine garlic, ginger, chilli, curry powder, lemon juice and coconut cream in a bowl.
2. Place wok in wok ring and preheat on high for 3 minutes. Heat oil in wok. Sauté onion until it appears transparent.
3. Add prawns and curry mixture to wok. Reduce heat to low.
4. Cook gently stirring all the time, until prawns are heated through. (Cooked prawns should be a pinkish colour)
5. Remove curry from heat. Serve immediately. Serve with boiled jasmine rice and pappadums

Alternatives: Replace prawns with small cubes of chicken. OR Serve with a cucumber, red onion, white wine vinegar and sugar salsa.

Tempura Whiting Fillets with Seasoned Wedges

Serves: 4-6 people Preparation time: 25 minutes Cooking time: 5-8 minutes

Method:

1. Using a large saucepan, parboil potatoes for 15 minutes or until just softened.
2. Cut potatoes into wedges and in a large bowl coat in combined lemon juice, paprika and sea salt seasoning.
3. Using a large plate, coat each fillet in flour and salt combination, then dip into egg, followed by the soda and tonic water combination.
4. Heat up the barbeque hot plate and the wok. Pour the oil into the wok and heat till smoking.
5. Place potato wedges onto non stick flat plate and cook for 5 minutes. In the meantime, using tong gently place 2 fillets into the wok at a time and cook for 1-2 minutes until golden brown.
6. Remove fillets using tongs and place onto paper towel to absorb excess oil.
7. Serve with seasoned wedges and lemon slices.

Alternatives: This batter can be used for other seafood varieties such as calamari, prawns and also vegetables.

Whole snapper with chilli-philly filling

Serves 4 (small servings) Preparation time 25mins Cooking time 6-8mins

1. Clean (refer to page x) and pat dry the snapper
2. Beat the Spreadable cream cheese and sweet chilli sauce with an electric mixer until smooth
3. Cut 3 slits in one side of the flesh of the snapper, and place the spreadable cream cheese mix inside.
4. Place the cut capsicum and spring onion alternatively on the filling in the slits
5. Put any left over filling and the wedges of lemon into the cavity.
6. Place in a greased piece of foil and seal into a pocket. Cook on a high heat on the Barbeque plate for 6-8 minutes or until the fish falls away from the bone.
7. Serve with a green salad on the side.

Alternatives: Any whole white fish is suitable for this recipe if snapper is not available. AND a suggested green salad is 2 cups of wilted baby spinach mixed through with ¼ cup of pine nuts, ½ chopped red capsicum and 1tbs of chopped coriander, coated in Balsamic vinegar dressing.

Recipes and Photos developed by Students of RMIT Food science University of Melbourne using Topnotch® Products in conjunction with Equipment Tech Pty Ltd