Catch of the day!
Living in North Queensland, we have access to some of the freshest and tastiest fish anywhere in the world, such as mackerel, coral trout, and an array of other beautiful reef fish. Now, fresh fish isn’t always the cheapest ingredient to buy, but living on the coast, most of us are usually lucky enough to either be able to catch it ourselves, or have a fishing-mad friend who is willing to share. Otherwise, our coastal location means you’re likely to live pretty close to a fish market, so fresh is never really unattainable!
Not only is fish incredible for your health, but it can more often than not be a more sustainable choice of protein than many of the red meats we regularly consume – assuming, of course, that you are choosing the right fish*! Fish is true feel-good food – it’s good for your health, your brain, and also easier on the environment.
This following fresh fish recipe is super simple, yet oh so tasty! It’s a lighter way to enjoy fried fish than the same old fish and chips you’re probably used to, both lighter on your waistline and your wallet, and it’s the perfect meal for a warm summer evening with friends (and a bottle of wine wouldn’t go astray, either)!
Here’s what you’re going to need.
Serves 2, multiply as necessary.
For the fish:
• 600g of fresh white fish – coral trout is my favourite!
• ¼ cup of plain flou
• 2 eggs, whisked
• 2 cups of panko bread crumbs
• 2 cups of oil for frying (I use rice bran
For the salad:
• 1 whole cos lettuce
• 1 tomato
• 1 bunch of fresh parsley
• ½ red onion
For the sauce:
• Japanese Kewpie mayonnaise
• Chilli sauce of your choice – sriracha is my go-to
• 1 lemon
1. Firstly, cut your fish lengthways into long strips, like a thick fish finger. Dust the fish with the flour, then dip it into the whisked egg, and then into the panko crumbs. I like to crush up the panko crumbs with my hands to make them a little finer and help them stick to the fish better. Make sure you firmly press the breadcrumbs into the fish to get an even coating.
2. Wash your cos lettuce thoroughly and let it sit upside down to drain. While you’re letting your lettuce drain, make the salsa. Finely dice the tomato and onion, and finely chop the parsley. Mix these all together in a bowl with a sprinkle of salt, pepper, a good glug of olive oil, and the juice of half a lemon.
3. Next, make the mayonnaise. Get your favourite chilli sauce and mix it in a small bowl with a generous serving of kewpie and some more lemon juice. Adjust to taste.
4. Once your salad ingredients and sauce have been prepped, its time to start cooking the fish! Heat your oil in a medium depth pan, until it bubbles when you drop in a crumb. Lay your fish pieces in gently and cook until they are nicely golden brown. It will take a much shorter time than you think, so keep an eye out and be careful not to overcook your fish. Drain on a paper towel.
5. Once you have all your ingredients ready to go, simply tear off a cos leaf and place on some salsa, your piece of fish, and a generous dollop of spicy mayonnaise.
*If you’re unsure about the sustainability of the fish available near you, head to the Australian sustainable fishing guide for more information, or download the app: sustainableseafood.org.au
Harry Foster is a former Masterchef Australia contestant and NQ lad who each edition gives us a taste of his energetic approach to food.
Follow Harry’s foodie adventures on Instagram @hazfos