Curried Fish with Roasted Peanuts

Serves: 4

Ingredients:

1 tablespoon butter
1 small onion, chopped
1 clove garlic, crushed
1 tablespoon flour
1 teaspoon ground lemon grass
1 teaspoon ground cumin
1 teaspoon ground coriander
1 chili pepper, finely chopped
2 tablespoons satay sauce
1 pound (500 g) fish fillets (roughly chopped)
2 tablespoons roasted peanuts

Microwave Method:

1. Combine butter, onion and garlic together. Cook for 2 minutes on HIGH.
2. Stir in flour, lemon grass, cumin, coriander and chili pepper. Cook for 1 minute on HIGH.
3. Stir in satay sauce and fish fillets.
4. Cook for 4-5 minutes on MEDIUM HIGH, stirring every 2 minutes.
5. Sprinkle with roasted peanuts.
6. Serve with boiled rice.

Whole Baked Snapper

Serves: 2

Ingredients:

1 pound (500 g) whole snapper, cleaned
2/3 cup wholemeal breadcrumbs
1/4 cup chopped apricots
2 spring onions (shallots), finely chopped
1/4 cup grated tasty cheese
2 teaspoons chopped parsley
1 egg, lightly beaten

Microwave Method:

1. Combine breadcrumbs, apricots, spring onions, cheese, parsley and egg together. Mix well.
2. Fill cavity of snapper with bread stuffing.
3. Shield head and tail of snapper with foil. Place on a rack.
4. Cook for 14-16 minutes on MEDIUM, turning over halfway through cooking.

Convection Microwave Method:

1. Preheat oven to 350 degrees F (180 degrees C).
2. Combine breadcrumbs, apricots, spring onions, cheese, parsley and egg together. Mix well.
3. Fill cavity of snapper with bread stuffing.
4. Shield head and tail of snapper with foil. Place directly on Low Rack; cook for 15-20 minutes on LOW MIX/BAKE. Turn over halfway through cooking.

Cheesy Salmon Pie

Serves: 4-6

Ingredients:

1 cup raw rice
2 cups hot water
2 spring onions, chopped
1/2 teaspoon salt
2 tablespoons butter
1 egg
7 ounce (210 g) can red salmon, drained and flaked
2 tablespoons butter
2 tablespoons flour
1 teaspoon dry mustard
1/4 teaspoon pepper
1 cup milk
1/2 cup grated cheese
2 teaspoons chopped parsley
2 eggs, beaten
Paprika

Microwave Method:

1. Place rice, water, spring onions and salt in a 10 inch (25 cm) pie dish and cook for 10-12 minutes on HIGH or until water is absorbed. Stir in butter and egg and press mixture onto base and sides of the pie dish.
2. Spread salmon over rice crust.
3. In a bowl, melt butter for 20 seconds on HIGH, add flour, mustard and pepper; cook for 1 minute on HIGH. Add milk gradually and cook a further 3 minutes on HIGH until sauce has thickened.
4. Stir in cheese, parsley and eggs.
5. Pour sauce gently over salmon; dust with paprika.
6. Cook for 5 minutes on HIGH, then 7 minutes on MEDIUM HIGH or until set.

Fish Florentine

Serves: 4

Ingredients:

4 fish fillets
1 x 8 ounce (250 g) packet spinach, well drained
2 ounces (60 g) butter
1/4 cup flour
1 1/2 cups milk
1/4 teaspoon nutmeg
1/2 cup grated cheese
1 cup breadcrumbs

Microwave Method:

1. Arrange fish fillets in a single layer in a casserole dish.
2. Melt butter in a jug for 40 seconds on HIGH. Add flour, stir well. Cook for a further minute on HIGH.
3. Pour in milk. Stir well. Cook for 5-6 minutes on HIGH, stirring twice.
4. Add nutmeg and spinach.
5. Pour sauce over fish fillets.
6. Top with combined cheese and breadcrumbs.
7. Cook for 14-16 minutes on MEDIUM HIGH.

Convection Microwave Method:

1. Arrange fish fillets in a single layer in a casserole dish.
2. Melt butter in a jug for 40 seconds on HIGH. Add flour, stir well. Cook for a further minute on HIGH.
3. Pour in milk, stir well. Cook for 3 minutes on HIGH, stirring twice.
4. Add nutmeg and spinach.
5. Pour sauce over fish fillets.
6. Top with combined cheese and breadcrumbs.
7. Place on Low Rack: cook for 20-22 minutes on LOW MIX/BAKE (350 degrees F/180 degrees C) or until top is golden brown and fish is flaky.

Fish with Crunchy Camembert Topping

Serves: 4

Ingredients:

4 white fish fillets
3 tablespoons butter
2 bacon rashers, chopped
1/4 cup flaked almonds
2 cups wholemeal breadcrumbs
8 ounces (250 g) Camembert cheese

Convection Microwave Method:

1. Remove any skin and bones from fish.
2. Place fish in a single layer in ovenproof dish.
3. Melt butter for 40 seconds on HIGH; add bacon, almonds and breadcrumbs; mix well.
4. Preheat oven to 350 degrees F (180 degrees C).
5. Remove rind from Camembert, cut cheese into thin slices. Place evenly over fish fillets.
6. Top with breadcrumb mixture.
7. Place on Low Rack. Bake for 20-22 minutes on LOW MIX/BAKE or until fish is flaky and top is golden brown and crisp.

Fish and Seafood

Cooking fish and shellfish, fresh or canned, in a microwave oven opens up a whole new prospect of seafood cuisine. Apart from the speed with which you can bring any of these deliciously fishy dishes from kitchen to table, you will discover how their fresh, natural flavors and moisture have been retained. Serve Prawn Creole, Tagliatelle and Crab Salad or Oysters in Macadamia Champagne Sauce as elegant first courses, or Whole Baked Snapper, Spinach and Salmon Loaf or Seafood Puff Pie as hearty main meals full of the ocean's goodness. Here's a great catch!

Bacon Wrapped Prawns
Baked Avocado with Crab Meat
Bombay Avocado Scallops
Bouillabaisse
Cheesy Salmon Pie
Cheesy Salmon Rolls
Citrus Prawn Fettuccine
Clam Chowder
Crab Mornay
Creamy Prawn Creole
Creole Jambalaya
Curried Fish with Roasted Peanuts
Fish Florentine
Fish Tomato Medley
Fish with Crunchy Camembert Topping
Fruity Prawn Curry
Garlic Mussels
Garlic Prawns
Gingered Prawn and Snow Pea Noodles
Lemon and Herb Salmon Fillets
Macaroni and Shrimp Au Gratin
Microwave Dim Sims
Octopus Salad
Oriental Seafood Salad
Osso Bucco
Oysters in Macadamia Champagne Sauce
Oysters Kilpatrick
Paella
Pasta with Curry Prawn Sauce
Peppered Squid
Prawn Creole
Pumpkin, Leek and Prawn Soup
Salmon Pate
Satay Prawns
Scallop and Vegetable Combination
Scallop, Carrot and Celery Soup
Seafood Combo
Seafood Lasagna
Seafood Medley
Seafood Puff Pie
Seafood Soup
Spaghetti Marinara
Spanish Rice
Spanish Shrimp
Spinach and Salmon Loaf
Squid in Tomato and Wine Sauce
Tagliatelle and Crab Salad
Tuna Loaf
Tuna Steaks with Mustard and Peppercorn Sauce
Whole Baked Snapper
Zucchini and Sea Perch Rissoles


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Tuna Steaks with Mustard and Peppercorn Sauce

Serves: 4

Ingredients:

4 tuna steaks
Juice and rind of 1 lime
1/2 cup low-fat yogurt
1/4 cup fat-reduced mayonnaise
1 teaspoon hot English mustard
1 tablespoon peppercorns

Microwave Method:

1. Preheat browning dish for 6-8 minutes on HIGH or according to manufacturer's instructions.
2. Pour 1 teaspoon olive oil onto browning dish.
3. Place steaks onto browning dish, turning over to brown each side.
4. Cook for 6-8 minutes on MEDIUM HIGH.
5. Combine remaining lime juice, rind, yogurt, mayonnaise, mustard and peppercorns.
6. Heat for 1-2 minutes on HIGH.
7. Pour sauce over tuna steaks and serve.

Convection Microwave Method:

1. Brush steaks with lime juice.
2. Place on High Rack, cook for 14-16 minutes on GRILL 500 degrees F/250 degrees C.
3. Combine remaining lime juice, rind, yogurt, mayonnaise, mustard and peppercorns.
4. Heat for 1-2 minutes on HIGH.
5. Pour sauce over tuna steaks and serve.

1 serve = 5 g fat, 1 g saturated fat.

Zucchini and Sea Perch Rissoles

Makes: 10-12

Ingredients:

1 pound (500 g) sea perch fillets
1 cup grated zucchini
1 small onion, diced
1 teaspoon lemon juice
1 egg white
1/2 cup fresh wholemeal breadcrumbs
Marinade:
1/2 cup apple juice
2 teaspoons finely chopped ginger
1 cup unsweetened orange juice
2 tablespoons soy sauce

Microwave Method:

1. Place fish into a food processor and mince.
2. Squeeze grated zucchini between paper towel to remove excess juice.
3. Combine fish, zucchini, onion, lemon juice, egg white and breadcrumbs. Mix well.
4. Roll into 10-12 rissoles. Place in a shallow dish.
5. Combine all marinade ingredients. Pour over fish rissoles. Marinate for 2-3 hours, turning over once.
6. Remove rissoles from marinade. Place onto a roasting rack.
7. Cook for 14-16 minutes on MEDIUM, turning over halfway through cooking.
8. Serve hot with low-fat yogurt.

1 serve = 1 g fat, no saturated fat.

Fish Tomato Medley

Serves: 4

Ingredients:

1 pound (500 g) fish fillets, skin removed
3 spring onions (shallots), chopped
1 tablespoon chopped parsley
2 ounce (50 g) can anchovies, drained, chopped (optional)
1/4 cup white wine
1 tablespoon lemon juice
Pepper to taste
2 tomatoes, sliced
1/2 cup fresh wholegrain breadcrumbs
1 tablespoon butter

Microwave Method:

1. Place fish into a deep, lightly greased casserole dish.
2. Combine spring onions, parsley, anchovies, wine, lemon juice and pepper. Pour over fish.
3. Cover fish with tomatoes. Top with breadcrumbs and dot with butter.
4. Cook for 10-12 minutes on MEDIUM.

Convection Microwave Method:

1. Preheat oven to 350 degrees F (180 degrees C).
2. Place fish into a deep, lightly greased casserole dish.
3. Combine spring onions, parsley, anchovies, wine, lemon juice and pepper. Pour over fish.
4. Cover fish with tomatoes. Top with breadcrumbs and dot with butter.
5. Place on Low Rack and cook for 15-20 minutes on LOW MIX/BAKE.

Tuna Loaf

Serves: 4-6

Ingredients:

4 ounce (125 g) packet water crackers, finely crushed
4 ounces (125 g) grated Cheddar cheese
1 onion, finely chopped
2 tablespoons chopped parsley
13 1/2 ounce (425 g) can tuna in brine, drained
1-2 teaspoons lemon pepper
1 tablespoon lemon juice
1 cup milk
Salt and pepper, to taste
3 hard-boiled eggs, shelled
1/2 cup Coon grated Parsley and Garlic Cheese

Microwave Method:

1. Combine crackers, Cheddar cheese, onion, parsley, tuna, lemon pepper, lemon juice, milk, salt and pepper in a bowl. Mix well.
2. Place 1/2 mixture on the base of a greased 10 x 4 inch (26 x 11 cm) loaf dish. Place eggs in a row on top of tuna mixture. Place remaining tuna mixture on top of eggs. Pat to a flat surface so that eggs are not visible.
3. Cook for 10-12 minutes on MEDIUM HIGH. Sprinkle Parsley and Garlic Cheese on top of tuna loaf 2-3 minutes before end of cooking time.
4. Allow to stand 2-3 minutes. Turn loaf out onto a serving dish so that melted cheese is on the top side.

Convection Microwave Method:

1. Preheat oven to 350 degrees F (180 degrees C).
2. Combine crackers, Cheddar cheese, onion, parsley, tuna, lemon pepper, lemon juice, milk, salt and pepper in a bowl. Mix well.
3. Place 1/2 mixture on the base of a greased 10 x 5 inch (24 x 14 cm) loaf tin. Place eggs in a row on top of tuna mixture. Place remaining tuna mixture on top of eggs. Pat to a flat surface so that eggs are not visible.
4. Place on Low Rack and cook for 18-20 minutes on LOW MIX/BAKE. Sprinkle Parsley and Garlic Cheese on top of tuna loaf 2-3 minutes before end of cooking time.
5. Allow to stand 2-3 minutes. Turn loaf out onto a serving dish so that melted cheese is on the top side.

Salmon Pate

Ingredients:

1 pound (500 g) salmon cutlets
8 ounces (250 g) cream cheese
8 ounces (250 g) ricotta cheese
Juice of 1 lime
2 tablespoons green peppercorns, drained
Tabasco sauce

Microwave Method:

1. Place salmon onto a roasting rack, cook for 7-9 minutes on MEDIUM, turning over halfway through cooking.
2. Remove dark skin and bone from salmon.
3. Place salmon, cream cheese, ricotta cheese and lime juice in a food processor. Blend until smooth.
4. Fold through peppercorns and Tabasco.
5. Refrigerate for 2-3 hours.
6. Serve with assorted fresh vegetables and bread.

Seafood Medley

Ingredients:

1 fish fillet (approx. 5 ounces/150 g)
1/2 cup white wine
1 stick celery, sliced
3 1/2 ounces (100 g) scallops
1 small onion, chopped
1 ounce (30 g) butter
1 clove garlic, crushed
1 teaspoon grated ginger
1 teaspoon crushed chili
Pinch saffron powder
8 green king prawns, peeled and vein removed
1/2 green pepper (capsicum), cubed
1/2 red pepper (capsicum), cubed

Microwave Method:

1. Cut fish fillet into large cubes.
2. Place wine, fish and scallops into a small bowl. Cover and cook for 4-5 minutes on MEDIUM, stirring halfway through cooking. Set aside.
3. Combine celery, onion, butter, garlic, ginger and chili in a 2 quart (litre) bowl.
4. Cook for 2-4 minutes on HIGH, stirring halfway through cooking.
5. Stir in saffron, prawns and peppers. Cook for 4-5 minutes on MEDIUM HIGH.
6. Stir in drained fish and scallops.
7. Cook for 2-3 minutes on MEDIUM HIGH.
8. Serve with rice or pasta.

Lemon and Herb Salmon Fillets

Ingredients:

Grated rind 1 lemon
1/4 cup lemon juice
2 teaspoons seeded mustard
Freshly cracked black pepper
2 salmon fillets (approx. 4 ounces/125 g each)

Microwave Method:

1. Combine lemon rind, juice, seeded mustard and pepper. Mix well.
2. Marinate fillets for 2-3 hours, turning over once.
3. Place fillets onto a roasting rack and cook for 10-12 minutes on MEDIUM.
4. Serve with fresh salad.

Convection Microwave Method:

1. Combine lemon rind, juice, seeded mustard and pepper. Mix well.
2. Marinate fillets for 2-3 hours, turning over once.
3. Place fillets into a greased pizza tray.
4. Place on High Rack. Cook for 18-20 minutes on GRILL. (Oven will automatically preheat to 500 degrees F (250 degrees C.)
5. Serve with fresh salad.

Osso Bucco

Serves: 4

Ingredients:

4 swordfish steaks (approx. 5 ounces/150 g each)
1/4 cup wholemeal flour
1 tablespoon oil
1 ounce (30 g) butter
1 onion, chopped
2 cloves garlic, crushed
1 large carrot, chopped
1 stick celery, chopped
2 ripe tomatoes, chopped
1 bunch basil, chopped
1/2 cup white wine

Microwave Method:

1. Coat fish steaks in seasoned wholemeal flour.
2. Heat oil and butter for 1 minute on HIGH.
3. Add onion, garlic, carrot and celery, cook for 1-2 minutes on HIGH.
4. Add fish, cook uncovered for 4 minutes on MEDIUM.
5. Add tomato, basil and wine. Cover and cook a further 8-10 minutes on MEDIUM.

Convection Microwave Method:

1. Coat fish steaks in seasoned wholemeal flour.
2. Heat oil and butter for 1 minute on HIGH.
3. Add onion, garlic, carrot and celery, cook for 1-2 minutes on HIGH.
4. Preheat oven to 350 degrees F (180 degrees C).
5. Add fish, top with tomatoes, basil and wine. Cook uncovered 18-20 minutes on HIGH MIX/ROAST.