Jan Bilton: Fish a low-calorie source of protein (+recipes)

Thai-riffic Snapper

When it comes to fishing, I'm not an expert. Fish must know what I have in store for them and scamper.

And I love a fish-fuelled summer. Most seafood is low in calories but high in protein, omega-3, a variety of B vitamins and many minerals. However, the number of calories in a fish dish will depend on the method of cooking. Deep-fried fish will have at least twice the calories of baked fish.

The microwave is excellent for cooking fish. Just place fillets on a plate, drizzle with wine or orange juice, a few chopped fresh herbs and freshly ground black pepper. Cover and microwave on high for three or four minutes per 500g.

Mussels are economical and readily available from fishmongers and supermarkets. They provide quick family meals or can be dressed up and served as posh nosh.

Tips-Choose live mussels with tightly closed shells. However, if the shells are just slightly open they may still be alive. Give them a tap or hold under cold running water to see if they close. If they do, they are edible.

-Store mussels covered with a damp cloth. Place on a rack over a bowl in the refrigerator. Do not store in water or ice.

-Clean mussels in a bowl of cold water, scrubbing with a stiff-bristled brush or pot scrub.

-Trim the "beards" with scissors just before cooking. If the beards are pulled off, it shocks the mussel, causing the tendons to tense and toughen.

-Cook mussels in a heavy saucepan or wok either in a little oil with herbs and spices or in a 1/4 cup of water or wine. They usually take about five minutes to open.

-Mussels that don't open after steaming should be discarded. However, if they open just a little they can still be eaten.

RECIPES

THAI-RIFFIC SNAPPER

Other white fish could be used in place of the snapper.

750g skinned and boned thick snapper fillets
4 mushrooms, thinly sliced
1 rasher bacon, thinly sliced
2 long red chillies, sliced
1 spring onion, sliced
1/4 cup coriander leaves
Sauce: 1 tbsp cornflour
2 tbsp each: soy sauce, grated root ginger
2 cloves garlic crushed

Place the snapper in a large, shallow microwave-proof dish. Make 4 or 5 slits in each fillet and put the mushrooms, bacon and chillies into the slits. Top with the spring onion and coriander.

Combine the cornflour, soy sauce, ginger and garlic and sprinkle over the fish. Cover with plastic film. Microwave on high for about 7 minutes, until cooked.

Alternatively, cover with foil and bake in a 180C oven for 20 minutes. Garnish with extra coriander, if preferred.

- Serves 4

ROASTED SALMON WITH AVOCADO MAYONNAISE

Perfect for summer dinner parties.

2 red onions, peeled and cut into 8 wedges
3 tbsp each: olive oil, balsamic vinegar
freshly ground black pepper to taste
1kg side salmon, pin-bones removed
2 tbsp each: olive oil (extra), lemon juice
Avocado Mayonnaise:
1 avocado, peeled, stoned and mashed
1/4 cup mayonnaise
2 tbsp finely sliced basil
finely grated rind and juice 1 lemon

Preheat the oven to 200C.

Combine the onions with the olive oil, vinegar and pepper in a large baking pan. Roast for 30 minutes, stirring often, until the onions just start to brown.

Place the salmon on top, skin-side down, and brush with olive oil and lemon juice.

Reduce the heat to 180C. Bake for about 15 minutes or until the salmon is cooked.

Combine all ingredients for the mayonnaise and drizzle or pipe over the salmon.

- Serves 4 to 6

EAST-WEST SQUID RISOTTO

Frozen squid is economical and nutritious. Pan-fry for no longer than 1 to 2 minutes or it will be tough.

Risotto:
1 tbsp peanut oil
2 shallots, diced
1/2 cup risotto rice
2 cloves garlic, crushed
1 tsp finely grated root ginger
2 & 1/2 cups well-flavoured fish stock
Topping:
25g butter
2 cloves garlic crushed
1/2 green pepper (capsicum), diced
1 rasher bacon, diced
1 small smoked chorizo, thinly sliced
200g squid rings, halved if large
2 tomatoes, diced
2 tsp Asian-style sesame oil

Heat the peanut oil in a non-stick frying pan. Saute the shallots until softened. Stir in the rice until coated in the oil. Add the garlic and ginger. Stir in about a half cup of boiling fish stock and stir until the rice has absorbed the stock.

Repeat this procedure using a half cup of boiling stock each time, until the rice is just cooked.

Meanwhile, melt the butter in a heavy pan. Add the garlic, green pepper, bacon and chorizo. Stir-fry until the bacon is just cooked. Add the squid rings and stir-fry for 1 minute. Add the tomatoes and sesame oil. Cover and remove from the heat. Stand for 2 to 3 minutes until the squid is cooked. Place the rice in shallow bowls and top with the squid mixture. Great garnished with chopped coriander or parsley.

- Serves 2

MUSSEL LAKSA

Laksa Paste:
1-2 tsp chilli paste
2 tsp each: ground turmeric, coriander
1 large onion, diced
1 tbsp each: grated root ginger, grated lemon rind, peanut oil

Mussels:
32 mussels in shells, washed and scrubbed
2 & 1/2 cups fish stock
200g vermicelli noodles
200g mung bean sprouts
1/2 small telegraph cucumber
1 tbsp peanut oil
2 cloves garlic, crushed
1 cup coconut cream
1 tbsp each: fish sauce, lemon juice
Garnish: 4 lemon wedges
8 mint leaves, sliced

To make the laksa paste, put all the ingredients into a blender and process until smooth.
Put the mussels in a large steamer over a saucepan containing the stock.

Cover and steam over medium heat, until the mussels are just open.

Remove each mussel as it opens.

Cool slightly then remove all but four from their shells. Discard the tongues in the mussels, if preferred.

Halve the shelled mussels. Strain the cooking stock and reserve.

Cook the noodles according to packet instructions.

Trim the bean sprouts. Julienne the cucumber.

Heat the oil in a saucepan and saute the laksa paste and garlic for about 1 minute. Add the reserved stock and simmer for 10 minutes. Add the coconut cream, fish sauce and lemon juice.

To serve, place the noodles, bean sprouts, cucumber and mussels in four large bowls. Ladle the hot soup over the top. Garnish with lemon wedges and mint.

- Serves 4 as a light meal