Vitality Fitness Bunbury


Clean, Green, Healthy Living ...... With Attitude!

Recipes - Fish and Seafood Meals

  • Chicken Breast with Creamy Garlic Prawns
  • Mango Chilli Fish
  • Salmon and Sweet Potato Patties

Chicken Breast with Creamy Garlic Prawns

Serves: 4

Ingredients

  • olive oil cooking spray (or preferred oil)
  • 4 small chicken fillet breasts, no skin, all visible fat removed
  • 500 grams raw prawns, peeled
  • 1 tablespoon crushed garlic
  • 1 tablespoon freshly chopped flat leaf parsley
  • 1/2 cup skim milk
  • 1 teaspoon chicken stock
  • 2 tablespoons Greek yogurt
  • 1 tablespoon cornflour, plus
  • 2 tablespoon water to make paste


Method:

1. Preheat oven to 180'C
2. Coat a large heavy based frying lightly with spray oil, add chicken fillets and cook over a medium to high heat until JUST golden brown on both sides.
3. Remove from pan and place in an baking dish, covert with foil to prevent drying out.
4. Cook in oven for a further 15 minutes or until cooked through.
5. Using the same fry pan add prawns, garlic and parsley cooking until prawns have started to turn pink, remove from pan and set aside.
6. Combine skim milk and stock powder add to the pan, stirring to de-glaze the pan base, bring to a boil then reduce heat, stir in the Greek yogurt
7. combine water and cornflour, add to liquid stirring until slightly thickened.
8. Return prawns to the sauce and still until heated through.
9. Remove chicken from oven and place on plates, top with creamy garlic prawn sauce and serve with salad.....

Serving suggestion as shown - Greek Salad, pumpkin couscous and coleslaw

Mango Chilli Fish

Mango Chilli Fish


Ingredients


  • 1 slice of fish per person
  • 1 mango, peeled and de-seeded
  • 1 tsp Chilli de-seeded and minced
  • 2 tblsp raw honey
  • 1 tblsp Coconut oil
  • 1 tblsp water


Methods


Sauce

  1. In a saucepan place water, mango honey and chilli 
  2. Slowly cook until mango is soft and can be mashed into a chunky pulp (if you leave it a little bit chunky it has better texture over the fish after it has steamed)


Fish

  1. In a frypan add coconut oil
  2. Cook fish skin side down for approx 3 mins, (or until it just begins to colour)
  3. Turn fish and smother with mango sauce mix
  4. Place a lid over the pan and allow the fish to steam to finish cooking (about another 3-5 mins depending on thickness)
  5. I serve this with homemade sweet potato chips and slaw salad (simply shredded cabbage, lettuce and carrot with a balsamic dressing)


Note: I used Blue Trevally but you can use any fish - just remember to be aware of where and how it is sourced - aim for local line caught (fish from some overseas waters has a high heavy metal content, and fish caught in trawlers kill a lot of other protected and struggling species)

Salmon and Sweet Potato Patties

Salmon and Sweet Potato Patties

Ingredients

  • 2 large orange sweet potato (kumara), (precook and mash and allow to cool)
  • 1 x 415g can red salmon, drained
  • 1/2 red onion, very finely chopped
  • 1 free range egg
  • 1 Tblsp curry powder
  • 2 Tblsp wholemeal flour
  • Panko Breadcrumbs (to coat)
  • 1 small garlic clove, crushed
  • 1 tsp crushed black pepper
  • 1/4 cup frozen mix veg (defrosted)

Method

1. Preheat Oven to 180'C
2. mix all ingredients except panko breadcrumbs together well.
3. Shape patties into balls, roll in breadcrumbs then flatten.
4. Place on a greased baking tray
5. bake for approx 20mins or until firm and golden
6. Serve with a side salad, may be eaten hot or cold

Note: if you wish to make these ahead you can make them right up to step 5 then wrap in individual serves - defrost and reheat as desired. (will keep up to 3 months frozen)

Recipes - Salads

Recipes - Pork Meals

Recipes - Vegetarian/Vegan Meals

Recipes - Sweet Snacks