A rich source of protein and naturally low in fat, seafood is easy to prepare, quick to cook and can be served a wide variety of ways. Look to oily fish such as salmon, tuna and sardines for your Omega-3 needs, while oysters are naturally very high in zinc. If you like, use brown rice […]

Place the green onion strips in iced water for about 20 minutes to make onion curls, a classic Chinese garnish. Note

When making the dressing, use the `pulse’ button on the blender to just combine the ingredients and lightly chop the dill cucumbers and capers. Using a salad spinner is the quickest and easiest way to wash and dry the lettuce leaves. Note

Spicy and redolent with garlic, these chilli prawn pizzas are a crowd-pleaser. You can add some torn buffalo mozzarella if you like, and the finished pizzas are great topped with baby rocket tossed in olive oil and lemon juice.

Get a healthy dose of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12) plus a super dose of omega-3 fatty acids, all wrapped up in classic Thai flavours.

Delicious served with crisp lettuce leaves, these quick stir-fried prawns make a tasty starter or light meal.

This dish goes well Note

You can substitute shredded chicken, sliced pressed tofu or sliced beef for the crab. You could use cellophane (harusame) or dried wheat (somen) noodles instead of soba. Note

Thick, garlicky skordalia is the perfect dressing for these juicy blue-eye skewers with smashed potatoes.

One of those dishes that's perfect for brunch, lunch or as a starter, smoked trout with lemon cream on potato scallop stacks is an all round winner.

This spicy masala marinade recipe works beautifully for all kinds of seafood, including prawns. Serve with pappadums for extra flash.

You can use lime in place of the oranges here if you prefer. For a bit more of a 'kick', serve with 1 tablespoon of your favourite hot chilli sauce.

Serve with steamed jasmine rice. Note

The delicious tangy citrus flavours make this fresh seafood salad perfect for summer nights.

Take fish 'n chips upmarket with our beer battered john dory and sweet potato chips version. Any other firm white fish will do if you prefer. Finish the dish with slices of tangy, fresh lime.

Tender, spicy hoods of squid, doused in soy and fried with fresh chilli, make a finger-licking starter. Serve with an Asian-style salad for a light dinner.

Deep-fry tempura as close as possible to serving time. Note

Chermoulla is a spicy Moroccan marinade which can also be served as a sauce. If hot paprika is unavailable, substitute it with ½ teaspoon of sweet paprika and a hearty pinch of cayenne pepper. Note

Steamed whole fish with asian flavours is always a pleasure to look at and to eat. The beauty of steaming fish is that it is very difficult to overcook and is guaranteed to stay moist. Any whole white fish will do . A strip of fresh lime peel may be substituted for each kaffir lime leaf.

A rich and tasty starter, plump prawns with fresh guacamole and mango is fully of flavour.

We've used both orange and lemon rind in this recipe, together with the ginger and the steamed fish they create a lovely and exotic Asian aroma and taste.

the sweet cucumber and peanut sauce can be made up to four days ahead. Note

This recipe is packed full of brilliant flavours and textures for a fun way to get your family to eat more seafood. Serve with tartare sauce that perfectly complements the crunchy coating.

This dish is packed full of protein, vitamins and minerals, making ginger prawns with sushi rice salad a healthy and delicious dinner choice.

The delicate flavour of ocean trout makes it the perfect fish for this crisp, tender three bean salad. Buttermilk makes for a creamy yet light dressing. Altogether lip-smacking.

Tasty crab cakes with a creamy tzatziki dip make a great starter to a casual dinner with friends.

This beautiful seafood dish is perfect for entertaining guests. Moist, flaky salmon is beautiful topped with a fragrant olive, capsicum and basil salsa.

We used barramundi fillets in this recipe. Note

Served with grilled asparagus, this stunning whole baked snapper is brimming with zesty flavours.

Try this delicious, easy dinner of dreamy white bean purée, crispy pan-fried fish and zesty herb sauce.

Instead of rolling the omelettes, top them with the filling and serve them open. Note

Before starting the recipe, boil the kettle so you have boiling water ready to prepare the noodles. Dukkah is available from the spice section of most major supermarkets. You can use this instead of making your own, to save even more time. Note

Tuna sold as sashimi tuna has met stringent guidelines regarding its treatment since leaving the water, so you can be guaranteed of its quality and that it’s safe to eat raw. Note

Light, fresh and tasty, this delicious oven-baked whole fish is served with fragrant tomatoes and olives to create a tasty dinner dish for any night of the week.

Simply is the best way to cook a fine piece of fish, like these tuna steaks. Hold back from overcooking to get the most out of the dish.

Quick, easy and totally delicious, this chilli prawn linguine will quickly become a family dinner favourite.

If you are unable to buy fresh grapevine leaves, buy those that come vacuum-packed in brine. Be sure to rinse them under cold water and dry with absorbent paper before using. Note

This simple salad makes a great lunch dish for a light meal, or as part of a spread with which to welcome guests.

quiche filling We used lump crab meat from the fish market. Reserve fennel fronds when slicing the bulb. Note

For the breadcrumbs, it’s best to use day-old or stale bread. Italian vincotto is a condiment made from boiling down grape must (skins, seeds and stems of grapes) until thick and syrupy. It is available from selected supermarkets and delis. You can use balsamic glaze instead. Note

Crisply crumbed and well matched with a piquant roasted tomato sauce, sardines make an excellent breakfast dish, lunch or a starter for dinner.

When you want to pull out a dish that's set to impress, whole fish always does the job. This baked baby barramundi with pumpkin seed pesto makes a spectacular centre-piece.

Farfalle pasta, also called bow-ties or butterflies, have frilled edges and soft pleats to help contain the sauce; use orecchiette or fusilli, if preferred. Note

Salt and pepper squid is always a winner. Long red chillies are generally milder than the smaller ones; if you like extra heat, then go ahead and include the big guns.

Marinated in garlic, lemon and Greek oregano, this barbecued octopus dish is lip-smackingly good.

The acids in the citrus marinade slightly cook the very thinly sliced raw seafood. Use the freshest, sashimi quality fish you can find. We've used salmon here, snapper also makes a lovely ceviche.

Crispy on the outside and melt-in-your-mouth on the inside, these croquettes can be more than just a starter when they're served with vegies or salad.

Simple yet brimming with flavours, this Asian-inspired dish is a wonderful way to enjoy fish.

This light, fresh and flavoursome dish is perfect as a starter or finger food for dinner parties.

Tangy garlic and lemon yoghurt makes a fabulous dipping sauce for these plump fried prawns.

We used snapper fillets in this recipe, but you can use any firm white fish fillets you like, bream, flathead, swordfish, ling, whiting, jewfish, blue-eye or sea perch are all good choices. Check for any small pieces of bone in the fillets and use tweezers to remove them. Note

Treat your guests to this indulgent char-grilled lobster tail salad.

We used snapper fillets for this recipe but you can use any white fish fillet you prefer. Note

Home made fish and chips is a good healthy alternative to eating greasy ones, and it tastes just as good if not better.

Treat yourself to this simple fish and scallop stir-fry and brighten up an ordinary mid-week evening.

You can buy cooked crab meat at the local fish markets or supermarket. Alternatively, buy fresh crabs and cook them (blue swimmer crabs are good). To tell if crabs are meaty, look at the claws; if they are pointy and sharp it means they have a new shell and don’t have much meat. If the […]

Oysters are delicious raw, but when cooked are surprisingly versatile with their unique flavour seeming to go well with just about anything. Here we've prepared them with a delicious pesto butter.

Whip up these tasty fish fingers with fresh, whole ingredients and pop them on a little pile of crisp colourful coleslaw and dig in. The kids will love you for it and you'll tick off a good portion of your five-a-day and fish intake.

For crisp-skinned salmon, salt the skin before pan-frying or barbecuing, and cook skin-side down first. The salt helps draw any moisture out of the skin to make it crisp. Turn only once to complete cooking.

Tender whole baby snapper roasted with lemon and fennel makes a great centrepiece for a relaxed meal with friends.

Fresh grapevine leaves can be found in most specialist greengrocers. Alternatively, you can purchase pre-packed leaves in brine from Middle-Eastern food stores; rinse and dry well before using. Note

Cooking fish correctly is simple, as long as you remember that it will continue to cook once it's removed from the pan. Salmon is best if it is slightly undercooked, as this gives the best texture and taste.

Not suitable to freeze. Not suitable to microwave. You need to buy small baby buk choy as they are tender enough to be eaten raw. Note

Prepare to dazzle your guests with these roasted lobster tails infused with Japanese flavours.

The combination of fresh barbecued squid and salty squid works so well together, you'll be surprised you haven't tried it earlier! Serve with crusty toast and a fresh olive dressing for an ultimate flavour kick.

These juicy char-grilled prawns with lemongrass and lime butter make a great weekend lunch served with crusty bread and a green salad.

Topped with fresh coriander, this tasty orange-glazed squid makes a fantastic tapas dish.

We used flathead for the firm white fish fillets. Pie can be made to the end of step 4 up to 6 hours ahead. Note

Bright, light and zesty, this classic dish makes a perfect starter or simple lunch. The garlic compliments all kinds of shellfish beautifully.

Recipe is not suitable to freeze. Note

If using a grill (broiler), place sardines skin-side up on oiled oven tray. Note

A variety of seafood from whitebait to salmon and everything in between can be used here. The secret is to use refrigerater-cold soda water for the batter as it helps prevent the batter from absorbing too much oil. Do not make the batter ahead of time and don't overmix it.

Not suitable to freeze. Not suitable to microwave. Note

Not suitable to freeze. Not suitable to microwave. Note

Making risotto can be a meditative task, the stirring and ladling with a wooden spoon in one hand and a glass of wine in the other. This chilli seafood risotto is creamy, warming and delicious.

These spicy prawns with fresh coriander and lime would make a stunning tapas dish.