Oven Baked Rainbow Trout with Lemon and Parsley

Christmas and New Years to our family represents seafood - whether it's shellfish, being prawns, oysters, crayfish and mussels or whole fresh fish.  This year we decided that we hadn't had a Rainbow Trout for such a long time and it was one of Grandma's favourites so we would put it on our New Year's Eve menu.  

As per usual too much food on New Years Eve or maybe it was too much Champagne and the trout actually didn't get cooked so sadly (not really) it became one of our first meals to be eaten in 2018 - such a shame!

This recipe is exactly what the name describes.  Rainbow Trout that is stuffed with Lemon and Parsley oven baked and voila it's ready.  Yep simple but so tasty!  Rainbow Trout is a fresh water fish that has an earthier taste than salt water fish.  A large percentage of Australian Rainbow Trout are farmed and readily available.  The flesh is pinkish in colour and when cooked whole with skin on it's meat tends to hold together better.

So starting with a clean and scaled fish (your fishmonger will do this for you) this recipe takes minutes to prepare.   Placing on parchment paper season fish, fill with the herbs (you can literally use any flavours you wish) wrap and bake.  We traditionally use parsley, lemon slices, salt and pepper as they are subtle and flavour the fish enough without spoiling the trout taste.

Served either hot or cold this is a really nice accompaniment to a salad or vegetables, or even just with cheese and crackers.  Today we served it with left over Bubble and Squeak and some Tuscan Pork Sausages.... 

Oven Baked Rainbow Trout with Lemon and Parsley

Serves: 4

SmartPoints Per Serve: 0

1 trout, cleaned and scaled

salt

freshly ground black pepper

1/2 bunch of flat leaf parsley

1 lemon, sliced

Preheat oven to 180 degrees Celsius.

Rinse trout inside and out.  Pat try with paper towel.

Place a large piece of foil on bench.  Cover with a large sheet of parchment or baking paper.  Position fish is the centre.  

Season cavity of fish with salt and pepper.  Place parsley and lemon slices in cavity.

Wrap fish firstly in parchment paper then seal by wrapping in the foil.

Place on a baking tray and cook in oven for 30 minutes, depending on size, or until fish feels tender to touch.

Remove from oven and allow to stand, still wrapped, for 15 minutes.  Carefully remove foil and place on serving platter with or without parchment paper.

(Click here for a printable version of this recipe)

Oven Baked Leek and Prosciutto Risotto with Gummy Shark

I have had it in my head for the last few weeks that I wanted to make a risotto.  Sadly, as Masterchef Australia has labelled risotto the "death" dish of their competition, I have to say every past attempt that this has been my "death" dish also.  Death obviously not from dying but from failing to create the dish as intended.  Determined as usual I decided to give an oven baked version of risotto a try in hope to put all my epic failed attempts of cooking one of our favourite dishes behind me.

 

There is nothing better than a plate/bowl full of creamy soft rice that is full of flavour especially when it's home cooked.  Risotto, originating in Italy, can be served as an entrée, main or even a dessert and while there are an abundance of traditional recipes its a dish that can be made using what ever ingredients you have available.

As I planned to serve this risotto with some thick gummy shark fillets I wanted I knew that I wanted something that was bold enough to compliment the fish but not overpower it's flavour.  A balanced combination of leek and prosciutto with a hint of tarragon and some sweetness from the corn kernels made this risotto a perfect partner for the tender gummy shark which was laced with a hint of smokiness.

I challenge anyone who is, like me, haunted by past failed attempts to give this oven baked method a try - you won't be disappointed.

Oven Baked Leek and Prosciutto Risotto with Gummy Shark

(Recipe adapted from Weight Watchers Food You'll Love)

 

Serves: 6

 

2 teaspoons olive oil

1 leek, finely sliced

80 grams prosciutto, fat trimmed, thinly sliced

2 garlic cloves, crushed

1 tablespoons chopped fresh tarragon leaves

250 grams Arborio rice

150 grams cherry tomatoes, halved

150 grams corn kernels

4 cups chicken stock

1/2 teaspoon ground white pepper

6 x 200 gram pieces gummy shark or fish of your choice

2 teaspoons smoked paprika

cooking spray

4 tablespoons reduced fata thickened cream

Preheat oven to 180 degrees Celsius or 160 degrees Celsius fan forced.

Heat oil in a large flameproof casserole dish over medium heat.  Add leek and prosciutto and cook, stirring, for 5 minutes or until prosciutto is crisp and leek has softened.  Add garlic and tarragon and cook, stirring, for 30 seconds.  Add rice, tomatoes and corn and stir to combine.

Add stock and bring to the boil, stirring occasionally.  Cover and bake in the oven for 25-30 minutes or until rice is just tender.

Meanwhile sprinkle fish with paprika.  Lightly spray a large non stick frying pan with oil and heat over medium high heat.  Cook fish for 4-5 minutes each side or until just cooked through.

Remove risotto from oven and stir in the cream.  Serve fish with risotto.

 

 (Click here for a printable version of this recipe)

 

Hot and Sour Steamed Fish with Thai Salad

One of my biggest bug bears when it comes to the family eating different foods is that we don't seem to eat enough fish. Noel and I eat a lot of shell fish (prawns, scallops, etc) but there is not much fish fillets consumed at all.  A little my fault I guess as I don't push it enough and a lot the family's fault as they will quickly put up their hands for Fish and Chip Shop Battered fish but not House of Murray cooked fish at home.

 

My mission is to try and introduce more fish into our diets afterall it's good for you.  One issue we do have is that none of us like strong flavoured fish... you know too fishy flavour.  We all prefer a milder fish such as Gummy Shark, Flatheads and I am quite partial to Blue Eye.  In saying that none of these are really firm fishes so it limits recipes and cooking techniques but like I said I am now on a mission.

 

Tonight's meal was a left field type of recipe that I actually knew before I started cooking it that we would either love it or hate it.  In fact two loved it, one thought it was okay and the other, just by looking at the facial expressions, hated it!  Oh well .....

 

A Thai influenced dish the fish was marinated in very bold flavours of the chilli, kaffir lime leaves and lemongrass.  It was every bit "hot and sour" just like the soup that Noel and I adore ordering when we are out for dinner.  Served with a salad of fresh herbs and chilli, drizzled with a Lime and Sweet Chilli Dressing, it was not only filling but this was such a fragrant meal my taste buds were jumping for joy.  This was a perfect summer night's meal and would make a nice lunch as the ProPoints are quite low. 

 

Hot and Sour Steamed Fish with Thai Salad

(Recipe adapted from The Australian Women's Weekly Low Carb Low Fat Cookbook)

 

Serves: 4

ProPoints per serve: 6

 

2 teaspoons sweet chilli sauce

1/3 cup fish sauce

1/3 cup fresh lime juice

2 teaspoons peanut oil

1 clove garlic, crushed

1 cm piece fresh ginger, grated

1 teaspoon brown sugar

4 x 200 gram Gummy Shark Fillets (or fish of your choice)

3 fresh small red thai chillies, seeded, thinly sliced

3 fresh kaffir lime leves, shredded finely

10 cm stick fresh lemon grass, chopped finely

1/2 cup loosely packed fresh coriander leaves

1/2 cup loosely packed fresh mint leaves

1/2 cup loosely packed fresh basil leaves

2 fresh long red chillies, seeded, thinly sliced lengthways

2 spring onions, sliced thinly

50 grams snow pea sprouts

Make the Lime and Sweet Chilli dressing by combining sweet chilli sauce, fish sauce, lime juice, peanut oil, garlic, ginger and brown sugar in a screw top jar and shake well.

 

Place fish is a single layer of a dish.  Combine thai chilli, lime leaf, lemongrass and half of the dressing in a jug.  Mix well and pour over fish fillets.  Cover and refrigerate for 30 minutes.

 

Line a large bamboo steamer with baking paper.  Place fish mixture in a single layer in steamer.  Steam, covered, over wok or large frying pan of simmering water for 10 minutes or until fish is cooked as desired.

 

Meanwhile, place the coriander, mint, basil, red chilli, spring onions and snow pea sprouts in a large bowl, toss gently to combine.

 

Serve fish with salad and remaining Lime and Sweet Chilli Dressing.

 

 

(click here for a printable version of this recipe)

 

Baked Fish with Macadamia Herb Crust

Fish seems to be the least eaten ingredient in our house.  We are not lovers of strong fish at all - hubby likes Flake or Gummy Shark and I will venture to Blue Eye and even Rainbow Trout but strangely we both love the majority of seafoods even the very pungent tastes of oysters and mussels.  Fascinates me really how tastebuds work?

 

Saying this I have realised that we do need to eat more fish rather than the odd piece battered and purchased from a Fish and Chip Chop served with a minimum of chips.

 

I had read this recipe earlier this year and had always kept it in mind for a "fish" dinner.  A few grumbles came from the camp when I suggested and then confirmed we were have fish for dinner this particular night.  Anyhow stubbornly I proceeded with my plans.

 

And to be perfectly honest I am so glad that I did.  Not only was this meal devoured but it was even mentioned again today how good it was.  Tipping I had better put this on the menu again.

 

The crunchy topping made using a combination of wholegrain bread, macadamia nuts, parsley, chives and lemon juice was magnificent - a burst of flavours that exploded yet complimented each other.  The oven baked fish was perfect, so flakey but yet still so juicy and tender. 

 

Served with potato galettes, also easy to make, and a quick salad this dinner was definitely a mid week wonder but would also surprise and please guests as a main in a dinner party.

Baked Fish with Marcadamia Herb Crust

(Recipe sourced from WW Magazine April 2013)

 

Serves: 4

ProPoints per Serve: 11

 

600 grams red-skinned potatoes, unpeeled and thinly sliced

cooking spray

2 x 35 gram slices wholegrain bread, torn into pieces

50 grams unsalted macadamia nuts

2 tablespoons chopped fresh flat-leaf parsley

2 tablespoons coarsely chopped fresh chives

1 1/2 tablespoons lemon juice

1 tablespoon olive oil

salt

freshly ground black pepper

4 x 150 grams firm white fish fillets (I used gummy shark)

Lemon wedges, to serve

Preheat oven to 200 degrees Celsius.  Line 2 large baking trays with baking paper.

Arrange the potato slices on 1 tray in 4 rows, slightly overlapping, to make galettes.  Spray with cooking spray.  Bake for 30 - 35 minutes or until crisp and golden.

Meanwhile, process the bread, macadamia nuts, parsley, chives, lemon juice and oil in a food processor until finely chopped.  Season with salt and freshly ground black pepper.

Press a quarter of the crumb mixture onto one side of a fish fillet.  Place fish on the remaining baking tray and lightly spray with oil.  Repeat with remaining crumb mixtur and fish fillets.

Bake for 12 minutes or until fish flakes easily when tested with a fork in the thickest part.

Divide the potato galettes and fish between serving plates.  Serve with lemon wedges and either steamed vegetables or garden salad.

(Click here for a printable version of this recipe)

Crunchy Parmesan and Chive Baked Fish Fillets

Happy New Year to you all I hope that you have an enjoyable and safe one.  Best wishes to you and your families for 2013.

I don't make New Years' Resolution but one thing I have promised myself is that I cook more new recipes and definitely blog more! LOL it's like there is a void in me when I leave it too long in between posts especially when the subject is food.  I actually get excited when I sit down to post as I know that I am not only sharing a meal with you all but that you actually get pleasure out of reading all about it... I guess that's why we are called "Foodies", right?

So here goes my first A Dash Of Flavour blog post for 2013...

With the weather being seriously hot here in Melbourne these last few days cooking up feasts in the kitchen has be not really an option and I am sure that many barbecues around the State have been working in overdrive... ours has!  From the simple sausage in bread to tonight's feast I am surprised we haven't ran out of cooking gas yet.

This Crunchy Parmesan and Chive Baked Fish Fillets was very easy to prepare not to mention quite quick to cook.  Although the recipe cooks it in the oven we had no problems cooking in on the bbq with the hood closed.  The topping was crunchy and had a definite cheesy onion flavour from the seasoning.  The fillets we used were quite thick so once cooked they were tender and juicy while still remaining intact and holding the shape.

A definite winner for kids young and old......

Crunchy Parmesan and Chive Baked Fish Fillets

(recipe adapted from WW 1 Recipe 3 Ways Cookbook)

Serves: 4

ProPoints per serve: 9

4 x 200 gram firm white fish fillets 

3/4 cup (45 grams) Panko breadcrumbs

2 tablespoons finely grated Parmesan cheese

2 tablespoons finely chopped fresh chives

1 tablespoon Weight Watchers Canola Spread, melted

salt

freshly ground black pepper

2 Lebanese cucumbers, deseeded and finely sliced

3 Roma tomatoes, deseeded, coarsely chopped

1 red onion, thinly sliced

1/3 cup pitted kalamata olives

2 tablespoons lemon juice

1 tablespoon olive oil

1 garlic clove, crushed

2 teaspoons finely chopped fresh oregano leaves
1 tablespoon water

lemon wedges to serve

Preheat oven to 200 degrees Celsius or 180 degrees Celsius fan forced.  Line a baking tray with baking paper and place fish on prepared tray.  

Combine breadcrumbs, Parmesan, chives and spread in a medium bowl.  Season with salt and freshly ground black pepper.  Press breadcrumb mixture onto fish.  Lightly spray with cooking spray.  Bake for 12 - 15 minutes or until fish is cooked through and topping is golden and crisp.

Meanwhile combine cucumber, tomatoes, onion and olives in a large bowl.  Toss gently to combine.  Whisk juice, oil, garlic, oregano and water in a small bowl or jug.  Add dressing to salad and toss gently to combine. 

Serve fish with salad and lemon wedges.

(Click here for a printable version of this recipe)

Sweet and Spicy Fish

I purchased some beautiful looking gummy shark pieces last night and didn't want to do it an injustice by just crumbing and frying them.  I wanted something light but flavoursome yet not overpowering as to spoil the flavour of the fish itself.

I had spied a chicken recipe quite a while ago which I had kept in my mind for a rainy day but knew that the ingredients were exactly the flavours I was looking for to compliment the fish fillets.

Sweet from the honey and spicy from the subtle mix of mustard, coriander and chilli made for a wonderful flavour combination.  Not an overly heavy thick sauce either to smoother the meal rather a light jus which complimented and topped off the whole meal.

And another added bonus was the quickness in which this meal came together -  a  brilliant weeknight wonder with dinner on the table in around 30 minutes.

Sweet and Spicy Fish

(Recipe adapted from Woman's Weekly 70 Family Meals for Under $10)

Serves: 4

ProPoints per serve: 10

1 kilogram shark fillets or other firm fish fillet, cut into 8 equal size portions

1/4 cup fresh lime juice

 2 tablespoons honey

1 tablespoon soy sauce

1 tablespoon wholegrain mustard

1 tablespoon fresh coriander, chopped

1 individual spring onion, finely chopped

2 clove fresh garlic, crushed

1 fresh red chilli, deseeded and chopped finely

1/2 cup basmati Rice

 Preheat oven to 180 degrees Celsius.

Line an oven tray with baking paper and arrange flake on prepared tray.

In a jug combine lime juice, honey, soy sauce, mustard, coriander, spring onion, garlic and chilli.  Brush half over fish fillets.  Place in oven and bake for 10 minutes.

Meanwhile cook rice as per packet instructions, drain and keep warm.

Turn fish fillets and baste with remaining sauce mixture.  Bake for a further 10 minutes.

Serve on a bed of rice and steamed vegetables of choice.  Drizzle pan juices over fish and rice.

(click here for a printable version of this recipe)

Fish Fillets with Confetti Topping

On a fish fancy yesterday, I remember this old recipe I used to cook many moons ago.

An easy dish to prepare and cook which sees a fish fillet topped with a medley of vegetables, lemon, soy sauce and ham - yes ham! 

The flavours are great - really complimenting the fish to the point that it needs no sauce added and the fish is moist and tender.

Fish Fillets with Confetti Topping

(recipe adapted from WW Cooking Light Cookbook)

Serves: 4

ProPoints per serve: 5

4 x 200 gram boneless fish fillets

1 clove garlic, crushed

1/2 teaspoon lemon rind, grated

1 tablespoon lemon juice

120 grams lean ham, cut into fine strips

2 carrots, grated

1 large zucchini, grated

2 spring onions, chopped

Preheat oven to 180 degrees Celsius.

Place fish in a single layer in a shallow casserole dish or baking tray.

Combine all remaining ingredients and divide among each fillet, pressing into to place.

Cook in oven for 15 minutes or until fish is cooked through and tender.

(click here for a printable version of this recipe)

Herb and Spice Steamed Fish

It has been so long since my last my last post but I have not neglected my treasured hobby - in fact my absence saddens me as I love nothing more than cooking a delicious meal and then of course bragging oops I mean blogging about! 


I have been so overwhelmed with my work load of late and of course the Christmas period otherwise known as the Silly Season, where everything is frantic. I have to admit not a great deal of new recipes have been cooked most nights it's been trusty old favourites but I do have a few dishes I want to share with you....

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

This was one recipe that had always enticed me.  I firmly believe that we do not eat enough fish although we do tend to eat seafood.

The combination of the herbs and spice was delightful especially teamed with the lemon.  The fish itself was very tender and I was surprised considering I cooked it in the oven as the steamer I have wasn't big enough for all the fish fillets.  Next item on my shopping list is a large bamboo steamer and then I will try this recipe again as I really enjoyed it.

Herb and Spice Steamed Fish

(recipe sourced from WW Secrets of Success Cookbook)

Serves: 4

ProPoints per serve: 6

2 teaspoons Master Foods Moroccan Seasoning

1/2 medium red onion, finely chopped

2 cloves fresh garlic, crushed

2 tablespoons fresh flat leaf parsley, finely chopped

2 tablespoons fresh coriander, finely chopped

1 tablespoon olive oil

800 grams fresh flake or other firmish white fish
1 medium fresh lemon, sliced

Combine the seasoning, onion, garlic, parsley, coriander and oil in a large bowl. Add fish, turn until coated in the mixture, refrigerate at least 30 minutes.

Line base of a large steaming basket with a sheet of baking paper. Lay fish pieces side by side on the paper. Lay lemon slices over fish.

Cover with the lid or a sheet of foil. Place basket over a wok or saucepan of simmering water, without the basket touching the water. Cook for 10 minutes or until fish is just cooked through.

Alternatively cook fish in a covered baking dish in a 180°C oven for 15 minutes or until cooked.

(Click here for a printable version of this recipe)

Coriander and Lemongrass Fish

This was such a wonderful dish mainly flavour wise but also due to the how easy it was to prepare.

It's a dish that I have always fancied cooking since first purchasing the Weight Watchers Simply The Best 2005 Cookbook but for some reason had never got around to actually doing so.

The fish was amazingly moist and tender. Although topped with strong exotic flavours of coriander and lemongrass I have to say that they weren't overpowering either.

I decided to serve the fish with some Vegetarian Noodles which made it a delicious Asian themed meal.

Coriander and Lemongrass Fish (recipe adapted from WW Simply The Best 2005)
Serves: 4
ProPoints per serve: 5
4 x 200 gram white fish fillets
1 tablespoon Garden Gourmet Coriander Herb Blend
1 tablespoon Garden Gourmet Lemongrass Herb Blend

Preheat oven to 200 degrees Celsius.

Combine coriander and lemograss, mix well. Spread 2 teaspoons of mixture over each fillet.

Cover with foil and bake in oven for 12 - 15 minutes of until cooked.


(Click here for a printable version of the recipe)

Seafood and Vegetable Parcels

I honestly don't think we eat enough fish and I am forever trying to find ways to entice not only the kids but Noel also that "fish" doesn't mean "Fish and Chip Shop Battered Fish". Now we aren't lovers of strong fish but saying that we do enjoy some seafood and as you have probably guessed by now are quite parcial to partaking in oysters!!

My mam and dad used to make fish parcels when I was younger, we used to add our own flavourings and vegetables, dad would pop them on the bbq flate plate to cook and I remember that the flavours were amazing. The fact they are wrapped in a foil pocket and they cook by steaming makes them a healthy way to cook also. Needless to say that when I started thinking about getting our brood to eat more fish these foil wrapped ready made dinners came into my head.

Then I also remembered that I had seen this recipe for Seafood and Vegetables Parcels in a recent Weight Watchers Magazine and of course added my spin on it and voila... they went down a treat!

Any vegetables can be used in this meal, ours had a slightly asian influence but you could use what ever you like not to mention you could use what ever sauces you like also. I guess this is a great dish where you can experiment with flavours.

Seafood and Vegetable Parcels
(recipe adapted from Weight Watchers Magazine )

Serves: 4
Points per serve: 4

4 x 150g white fish fillets
2 teaspoons finely grated fresh ginger
2 cloves garlic, crushed
12 peeled green prawns
12 scallops roe removed
2 spring onions, sliced on diagonal
1/2 red capsicum, cut into thin matchsticks
1 carrot, peeled, cut into thin matchsticks
200 grams baby corn spears
100 grams bean shoots
4 cm piece fresh ginger, peeled and cut into thin matchsticks
1 tablespoon soy sauce
1/2 bunch fresh coriander leaves
1 red chilli, sliced, if desired
1 tablespoon sweet chilli sauce

Place four 45 x 30cm sheets of foil on the bench. Top with 4 smaller sheets of baking paper. Place fish fillets on the baking paper.

Combine the grated ginger and crushed garlic and spread a quarter of the mixture on top of each fillet.

Place 3 prawns and 3 scallops on each fillets. Top with capsicum, carrot, spring onions, corn spears, bean shoots and ginger. Sprinkle with red chilli, if using. Drizzle with a teaspoon of each sauce. Fold the paper and the foil, tucking under to enclose each the fish and vegetables. Then carefully wrap the parcels in anther layer of foil.

Preheat oven to 180 deg C and cook parcels for 10 - 15 minutes or until seafood is just cooked through.

Alternative to using foil parcels is the small rectangle foil trays as I have done tonight, you can normally find in the supermarket near the aluminum foil or the serviettes/bbq needs. I find these easier and there is no need for using the baking paper. Just fill the tray and cover with foil tightly. Plus there is minimal washing up!!

(click here for a printable version of this recipe)

Parmesan Crusted Rockling

Well it was a huge step for the Murray family tonight on a couple of levels... please don't be too suprised but even with all of our love of cooking we really do struggle when it comes to eating fish....

Fish in our house is normally flake (shark) due to it's mild taste and smell and it generally comes battered, either with tempura or beer batter. But with me currently on my weight loss journey battered just doesn't fit into the equation.

Needless to say neither did flake as I am over it and fancied some other fish. At the market yesterday we purchased (and Noel did agree) Rockling fillets. A larger fillet but yet still mild although quite smelly. Without ruining the flavour of what was described as the "chicken of the sea" by the fishmonger I definitely didn't want to overkill the way it was cooked.

And I didn't.... this dish was great. I can actually see Rockling becoming a regular visitor to our plates.....

Parmesan Crusted Rockling

Serves: 4

Points per serve: 5

1 slice of multigrain bread

1/4 cup flat leaf parsley, finely chopped

1/3 cup finely grated parmesan cheese

1 teaspoon finely grated lemon rind

sea salt

freshly ground black pepper

1 teaspoon olive oil

4 thick Rockling fillets (200 grams each) or other firm white fish of your choice

olive oil cooking spray

Preheat oven to 200 degrees Celsius.

Using a food processor, reduce slice of bread to breadcrumbs. Combine breadcrumbs, parsely, parmesan, lemon rind, salt and pepper in a bowl Stir to combine. Drizzle mixture with oil. Stir until breadcrumbs are coated in oil.

Cover a baking tray with foil or baking paper. Place fish fillets in a single layer on tray. Press breadcrumb mixture onto flesh shide of fish fillet to form an even topping. Spray with cooking spray.

Bake for 15 minutes or until crubms are light golden and fish is cooked through.


Accompaning the Parmesan Crusted Rockling was Fried Potatoes with Sundried Tomatoes.

(click here for a printable version of this recipe)

Mixed Seafood Platter

I couldn't really decide on what entree to serve for Valentines Day dinner so I ended up making a Mixed Seafood Plate with two Dipping Sauces, one a Seafood Cocktail Sauce and the other was Garlic and Spring Onion Mayonnaise.

On the small plate is Noel's Chilli and Ginger Scallops. I will have to see if I can get him to share his recipe with us. They are delicious and so full of flavour. Definately one of his specialities!!

Mixed Seafood Plate

Serves 4
Points per serve: 6
500g white fish, no bones or skin (I used gummy shark)
250g raw peeled and deveined prawns
350g calamari hood
2 tablespoons plain flour
2 teaspoons paprika
salt and pepper
¼ cup vegetable oil
½ red capsicum, sliced thinly
1 spring onion, sliced thinly on diagonal
coriander leaves, to garnish

Rinse the fish, prawns and calamari and pat dry.

Cut the fish into large cubes. Score the inside of the calamari hood and then slice into large pieces.

In a large snap lock bag mix the flour and paprika, season with salt and pepper to taste. Add all the seafood, seal bag and toss contents to combine.

Heat oil in a large non-stick frying pan until hot, add contents on bag and fry until golden brown or approximately 5 minutes, separating pieces as required.

Drain on paper towel and place onto plate.

Garnish with the capsicum, spring onion and coriander leaves.

Serve immediately.