Hawaiian Poke Bowls, Plus 5 More Seafood Recipes You’ll REALLY Love

by | Jun 29, 2017 | Recipes

Recipes by Amy Hopkins; Photography by Micky Hoyle

Full of nutrients and good fats, seafood is quick, easy to prepare — hello, midweek meals! — and affordable too.

Give these sustainable recipes a cast over…


1. Angelfish With Braised Fennel


— 2 large fennel bulbs with fronds
— 2 lemons
— 4 cloves garlic, halved
— 1 cup dry white wine
— Extra-virgin olive oil
— 2 angelfish fillets (150g to 200g each)

1/ Preheat oven to 200°C.
2/ Slice fennel into rings, reserving fronds. Lay the slices in a large baking tray. Slice one lemon and place half the slices on the fennel with the garlic, white wine and olive oil. Bake for 20 to 30 minutes, until the fennel is soft and sweet.
3/ Place the angelfish fillets on top. Squeeze lemon juice over and cover with the rest of the lemon slices. Top with half the fronds. Return to oven and bake for 10 minutes or until fish is just cooked through, depending on the thickness of the fillets.
4/ Serve with fennel and garnish with fresh fronds and extra lemon, if desired.


2. Crispy Thyme Trout


— 8 to 10 baby potatoes
— Sea salt
— Extra-virgin olive oil
— Handful thyme
— 2 trout fillets (150g each)
— Handful watercress
— 1 lemon

1/ Cook the potatoes in a pot of boiling salted water until soft.
2/ Set a separate pan over a high heat. Add the olive oil and thyme leaves and cook for a minute.
3/ Place the trout fillets skin-side down and fry until skin is crispy and the fish is nearly cooked through. Then turn the fillets over for a quick seal on the other side.
4/ Serve the fish with the baby potatoes, watercress and a drizzle of olive oil and freshly squeezed lemon juice. Season to taste.

READ MORE: 4 Quick Protein-Powered Meals That Take Eggs Way Beyond Breakfast


3. Med-Style Calamari Salad


— Handful gooseberries
— 1 clove garlic, finely chopped
— Extra-virgin olive oil
— 500g calamari tubes (or rings), defrosted
— 2 handfuls small tomatoes, halved
— 1 red pepper, roughly chopped
— Handful basil
— Handful flat-leaf parsley
— Handful mint
— Handful Kalamata olives, pips removed
— 4 spring onions, sliced
— Juice and zest of 1 lime
— 1 red jalapeño, finely chopped

1/ Preheat the oven grill and cook the gooseberries until slightly charred and juicy. Set aside.
2/ Sauté the garlic in olive oil in a large pan. Add the calamari and cook for a couple of minutes until it just becomes opaque and is firm to the touch. Set aside.
3/ In a large bowl, toss together the tomatoes, red pepper, herbs, olives and spring onions.
4/ Slice the calamari into rings or bite-sized pieces. Toss with salad.
5/ Serve on a large platter with some lime juice and zest, chopped chilli and a drizzle of olive oil.


4. Hake En Papillote


— 2 lemons
— Handful parsley, chopped
— 2 hake fillets (150g each)
— Salt
— About 20 asparagus spears
— Extra-virgin olive oil

1/ Preheat oven to 200°C.
2/ Place a sheet of baking paper on a baking tray. First, slice one lemon and place half the slices on the paper, then some parsley, then the hake. Top with more parsley, a sprinkle of salt, a squeeze of lemon juice and the remaining slices of lemon. Seal the parcel making sure it is very secure.
3/ Place the asparagus in the same tray next to the fish, drizzle with olive oil and a little salt. Bake for 10 minutes or until the fish is just cooked through.

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5. Mussel Pot


— 1 carrot, finely chopped
— 1 celery stick, finely chopped, plus leaves
— 1/2 brown onion, finely chopped
— Olive oil
— 2 cloves garlic, finely chopped
— 400g mussels, defrosted
— 1 green chilli, finely chopped
— 1 cup dry white wine
— Rice (optional)

1/ Sauté the carrot, celery (reserving the leaves) and onion in olive oil for a couple minutes before adding the garlic.
2/ Toss in the mussels, chilli, celery leaves and wine and cook for five to 10 minutes.
3/ Serve with rice or on its own as a starter (for four). Garnish with extra celery leaves before serving.


6. Hawaiian Poke Bowls


— 300g yellowtail or tuna
— Small red chilli, finely chopped
— 4 spring onions, finely sliced
— 1 small avo, chopped into cubes
— 30g almonds, chopped
— 1 tbsp tamari
— 1 tsp honey
— 1 cup cooked basmati rice
— 1 nori sheet, torn
— Half a handful alfalfa sprouts
— Zest of one lime
— 1 tbsp toasted sesame seeds

— 1 tbsp sesame-seed oil
— 2 tbsp tamari
— Juice of one lime
— Tiny drizzle honey

1/ Slice the tuna or yellowtail into one-centimetre cubes and place in a bowl.
2/ Add the red chilli, spring onions and avo.
3/ In a pan, toss the almonds with the tamari and honey for a minute, until slightly caramelised and sticky. Set aside to cool.
4/ Mix the dressing to taste and pour over the fish mixture.
5/ Divide the rice among two bowls. Top with the fish mixture. Garnish with nori, sprouts, lime zest and sesame seeds. Serve with an extra lime wedge.

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