Fish Recipes

Choose your fish during the season and pay less.

Spawning season is when fish are at their highest volume and most accessible. As fish prices are dictated by availability this is the best time to buy individual species for the exception of farmed Salmon. Follow the seasons and buy at the right time and save up to 50% just because of the time of year.

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Crumbed Gurnard with Parmesan

Gurnard spawning time: Spring and summer


  • 2 fillets per person
  • Breadcrumbs
  • 1 tbsp of finely grated parmesan
  • 1 lemon halved
  • 1 pinch of salt and lemon pepper, to taste
  • 2 eggs
  • Oil to cover pan
  • Tartare dipping sauce


Slice fillets on an angle into thin portion size pieces to reduce thickness

Put egg and breadcrumbs into separate bowls.

Mix breadcrumbs, parmesan, salt, and lemon pepper

Dip the fish into the egg and then the bread crumb mix

Put oil into pan making sure it just covers the bottom, heat pan and place fish into a medium hot pan, cook until breadcrumbs are golden

Serve with tartare sauce on side with pasta or vegetables and salad


Coconut Crusted Sole

This serve is per person


  • 1-2 Sole fillets per person (Split into 2 pieces)
  • Breadcrumbs (3/4 cup)
  • Desiccated coconut (long strand) 1/2 cup
  • 2 eggs
  • Garlic salt
  • ½ tsp Mixed herbs
  • Oil to cover pan


Take the skinned Sole fillet and pull in half

Mix breadcrumbs, coconut, garlic salt and mixed herbs together.

Coat fillets with egg, then roll in coating mix.

Put enough oil into pan making sure it just covers the bottom, cook fish until crumb mix goes golden.

Cook roe separate to personal preference

Serve with pom poms or preferred sides.

For a stronger coconut taste, increase the ratio of coconut; however, a thicker fillet such as Monk fish would be suggested for this instead of sole as the coconut can overtake the flavour of the fish.


Beer Battered Rig



  • 3 - 4 Pieces of Rig per person sliced
  • 1 1/2 cups self-raising flour
  • 1 egg, lightly beaten
  • 375ml of beer
  • Plain flour for coating
  • Parmesan
  • Lemon pepper
  • Oil for frying (use a pot if no deep pan is available)


In a bowl, add the self-raising flour and beaten egg. Add beer slowly and whisk in.

Place into fridge for 1/2 an hour to rest.

Heat oil.

Cut pieces of fish to serving sizes. Roll in flour and shake off excess.

Remove batter from fridge and give a light whisk to ensure it is all mixed. Using a fork, dip the fish pieces into the batter and let the excess batter drain off.

Lay the fish gently into the hot oil. Cook until golden brown.

Drain on kitchen towel and serve with choice of sides, lemon and tartare sauce.


Garlic Snapper in Panko & Bacon Herb Crumbs

This serve is per person

Snapper spawning time: more abundant from October to April


  • 2 fillets per person
  • Panko crumbs
  • 1 lemon halved
  • Garlic salt
  • Lemon pepper
  • Oil to cover pan
  • Tartare sauce (coat fish)
  • 1 tbsp of margarine
  • 1 clove of fresh garlic
  • Bacon cooked, blended and dried
  • ½ tsp Mixed Herbs


Take the thick part of a smallish snapper fillet and cut on an angle into portion sizes. Cut a slit in each portion but do not butterfly.

Crush garlic and mix with margarine.

Smear inside each piece of snapper with garlic butter.

Mix Panko crumbs, garlic salt, lemon pepper, mixed herbs and bacon together.

Rub the fish with tartare sauce until coated, and then roll in Panko mix.

Put oil into pan making sure it just covers the bottom, cook fish until crumbs are past golden.

Squeeze lemon juice over fish, this brings out the garlic, sprinkle with salt and serve with salad.


Groper Kebabs and Seasoned Coconut Cream

This serve is per person (4 kebabs)


  • Groper cubed, 4 pieces per kebab (approximately half a smallish size fillet)
  • ½ Carrot sliced
  • ½ Pepper (any colour) cut into squares
  • Pineapple pieces
  • Small tomatoes cut in half
  • 2 tbsp of oil if using a pan otherwise spray kebabs with oil.


Take the thick part of a smallish groper fillet and cut into approximately 1-inch strips, then cube.

Slices carrots, tomatoes, and pepper into portion sizes for skewer

Feed raw ingredients onto a skewer starting with the fish, approximately 4 pieces of each ingredient, cook in a non-stick fry pan, barbecue or in oven, don’t overcook fish


  • ½ a cup Coconut cream
  • 1 Lime
  • ½ - ¾ of a small Shallot
  • 1/3 of a Red chilli, depending on how hot you want it.
  • 2 tsp of Honey Mustard, Whole Grain
  • 12 pieces of Sea salt uncrushed
  • 1 tsp of oil

Finely chop the shallots and Chilli, add to fry pan with oil, once heat comes on add honey mustard and mix together, take off heat once shallots soften

In a blender add mixer from fry pan, pour in coconut cream and squeeze in lime and add salt, blend together. This can be served cold or hot.

Plate kebabs over a bed of rice, spoon sauce up the length of the kebab and enjoy.


John Dory and Bacon

John Dory spawning time: Spring


  • 1 fillet per person
  • 2 pieces of bacon
  • 1 lemon halved
  • 1 pinch of salt, to taste
  • 2 tbsp oil
  • Risotto mix


Dice bacon (reasonably fatty) and cook in oil

Once bacon flavours are released into oil, place fish in pan with bacon

Cook on medium to high until fish browns then flip.

Allow bacon pieces to stick to fish

Cook Risotto to instructions, once cooked, take any leftover bacon from pan, dry in paper towel, then add to risotto and serve on top, season and use preferred dressing e.g. tartare sauce, lemon etc.


Garlic and Lemon Tarakihi

This serve is per person

Snapper spawning time: more abundant from October to April


  • 1 medium to large fillet per person
  • 1 Large lemon or 2 small lemons
  • Sea salt (not ground)
  • lemon pepper
  • Tartare sauce
  • 1 tbsp of margarine
  • 2 cloves of fresh garlic (crushed)


Cut each fillet on an angle into 4-5 portion sizes. Cut a slit in each portion but do not butterfly.

Crush garlic and mix with margarine, smear inside each piece of Tarakihi with garlic butter.

Place fish in parcels on tin foil (per serve)

Grate lemon rind and squeeze juice over fish.

Sprinkle over lemon pepper and sea salt, uncrushed

Wrap and place in oven on 205 degrees for 15-20 minutes


Crumbed Blue Cod


  • 6 Blue Cod Fillets
  • 1 tsp Lemon Pepper
  • 2 Cup Breadcrumbs
  • 2 Eggs
  • Cooking Oil to cover base of pan


Prepare the fillets and cut to appropriate size.

Beat egg in a separate bowl

Mix the Lemon Pepper and Breadcrumbs together.

Wet the whole fillet with the egg and then completely cover the fillet with breadcrumb mix.

Place the crumbed fillets in the oil and fry until golden brown.

Serve with a side of fries for the good old Kiwi classic or a fresh garden salad.


Morrocan Style Salmon


  • 1 Fillet
  • Pinch of Sea Salt
  • Gregg’s Moroccan – style rub or personal favourites
  • Cooking Oil


Cut you fillet into portion size segments leaving skin on, make sure the fillets have been pin boned

Season with sea salt, Gregg’s moroccan – style rub or any personal favourites

Drizzle pan with oil, cook until skin is crispy then quickly cook other side

Serve on a bed of vegetables (broccoli, asparagus, peppers) and rice


Baked Potato Skins with Salmon (Fresh or Smoked)


  • 125g Salmon (Fresh or Smoked)
  • 8 Small-medium Potatoes
  • 2 tbsp Exta Virgin Olive Oil
  • Salt to taste
  • Pepper to taste
  • 1 tbsp of Margarine or Butter
  • 1 tbsp of Lemon Juice
  • 2/3 of plain low-fat yoghurt or cream cheese
  • 1 tbsp Capers drained and chopped
  • 2 tbsp Fresh Dill chopped
  • Fresh Dill to garnish
  • Pre heat oven to 200


Place whole potatoes on a rack in the oven and bake until soft or in a microwave

Cut into halves and scoop out the flesh leaving a layer of potato close to the skin about 1cm ( use the scooped out potato for fish cakes, fish pie or potato mash)

Cut each piece in half again and place on an oven tray, flesh side up. Mix margarine or butter and remaining oil, coat potato and sprinkle over salt and bake until golden.

Cut salmon into thin strips and marinade with lemon juice

Mix yoghurt or cream cheese, capers, and chopped dill in a bowl and add in the salmon.

Allow potato skins to cool, top each potato with salmon mixture and garnish with a sprig of fresh dill

Hoki Fish Cakes


  • 500g Hoki Fillets
  • 1 Onion finely chopped
  • ½ cup Tasty Cheese grated
  • 2 Eggs
  • Salt to taste
  • Lemon Pepper to taste
  • 1 cup cooked mashed potato
  • ½ cup dried breadcrumbs
  • Oil


Bake, steam, poach or microwave fish until cooked, flake.

Combine fish, onion, eggs, cheese and seasonings.

Shape into cakes and coat with breadcrumbs.

Bake in a lightly oiled dish at 200ºC for 25 minutes or shallow fry for 3-4 minutes each side.

Drain on absorbent paper.

Grilled Flounder


Dry the flounder.

Lightly brush butter or olive oil mixed with salt and pepper over both sides of the fish.

Place under a hot grill for three to four minutes then turn and grill the other side.

Test with a knife in the thickest part to check the flesh near the backbone is properly cooked.

If it is white it is done.

Season with lemon, favourite dressing and chives

Marinated Groper Kebabs


  • 500g Groper fillets
  • 2 tbsp oil
  • ¼ cup lemon juice
  • ¼ tsp salt
  • 1/8 tsp pepper
  • 2 tsp finely chopped fresh rosemary or oregano
  • Selection of vegetables like mushrooms, tomatoes, peppers and cut into 2cm pieces.
  • 8 x 20cm skewers (Soak wooden skewers in water before cooking to avoid burning)


Place oil, lemon juice, salt, pepper and rosemary or oregano into a jar and shake well.

Place cubed fish and vegetables in a large bowl, Pour marinade over.

Mix thoroughly and chill for 30 minutes.

Drain off and reserve marinade, thread fish and vegetables onto the skewers.

Grill or BBQ 3-5 minutes each side, basting with marinade.

Serve on rice.


Lemon and Spinach Risotto with Tarakihi Fillets


  • 4 white fish fillets
  • 1 packet of rice risotto
  • Milk, enough to cover fillets
  • ½ tbsp Chicken stock
  • 2 cloves garlic, finely diced
  • 1 piece of bacon cooked and finely cut
  • Zest and juice of two lemons
  • 2 cups baby spinach leaves
  • 60g parmesan cheese, finely grated (optional)
  • Lemon wedges, to serve


Cook risotto as directed, mix in parmesan and spinach leaves.

Place fillets in a shallow microwavable dish.

Mix milk, chicken stock, garlic and lemon zest together and pour mixture over fillets just to cover

Place in microwave, cover and cook for 3 - 5 minutes or until liquid starts to simmer. (Times will vary on fillet size, cook longer if required)

Remove and top with bacon and season to taste with sea salt and cracked pepper

Serve fish on the risotto with lemon wedges.

Panko and Bacon Orange Roughy


  • 1 cup panko crumbs (or breadcrumbs)
  • 2 pieces of bacon
  • 2 tbsp chopped parsley
  • Grated rind 1/2 lemon
  • extra virgin oil
  • 4 x Orange Roughy fillets or 1 piece per serve
  • ½ cup Heinz Seriously Good Original Mayonnaise


Pan fry bacon, remove and leave any juices in pan, allow bacon to cool and finely cut.

Mix panko crumbs, bacon, chopped parsley and grated lemon rind together.

Cut fillets in half and spread each piece with Heinz Seriously Good Original Mayonnaise and mix or sprinkle over crumb mixture.

Add additional oil to pan, make sure bottom of pan is covered and blend bacon juices, cook each side until coating is crisp and golden.

Serve with a salad or seasonal vegetables.