Flash fish recipes

The crumb coating can be used on any fish. If you slice it thinly, it will be like the whiting and take little time to cook. Leave it in a larger piece if you like, but adjust the cooking time to match.

CRUNCHY ROAST WHITING WITH FENNEL SALAD

11/4 cups panko crumbs

2 tsp ground fennel

1 tsp chopped dill

1/4 tbsp extra virgin olive oil

sea salt and freshly ground pepper

8 x 80g King George or sand whiting fillets, pin bones removed

4 tbsp Dijon mustard

lemon wedges, to serve

Fennel salad

1 medium bulb of fennel (fronds reserved)

sea salt and freshly ground pepper

juice of 1 lemon

1/4 cup extra virgin olive oil

Serves 4

Preheat oven to 120°C. Spread panko crumbs out on a baking sheet and put them onto the middle rack of oven. Bake until faintly coloured but not brown; remove and allow to cool. Increase oven temperature to 200°C.

For salad, use a mandolin to slice fennel into very thin slices, sprinkle with sea salt and marinate in lemon juice for 10 minutes, then add freshly chopped fennel frond. Add olive oil, give a grind of pepper and set aside.

Put toasted crumbs in a bowl with ground fennel and dill, mix and add olive oil and seasoning.

Using a pastry brush, paint fish pieces, presentation side up, with a thin film of mustard, then coat each fillet in crumb mixture and place on an oiled baking sheet.

Place baking sheet in oven and roast for 5 minutes, or until the fish is cooked.

Divide salad over 4 plates, place 2 fish fillets on each, season with ground pepper, and squeeze over a little lemon juice. Serve immediately.

TUNA WITH HERB SALAD, CAPERS AND LEMON DRESSING

1/2 bunch fresh flat leaf parsley, washed and dried

1/2 bunch fresh basil leaves, washed and dried

1 small radicchio, washed and dried

400g canned tuna, in rough chunks

1 small red onion, peeled, halved and sliced thinly

1 punnet cherry tomatoes, washed and halved

Lemon dressing

3 tbsp drained capers, minced

4 cornichons, minced

grated rind of 1 lemon

3 tbsp freshly squeezed lemon juice

1 tsp red wine vinegar

1/4 cup extra virgin olive oil

1 tsp Dijon mustard

sea salt and freshly ground black pepper

Serves 4

In a small bowl, combine all dressing ingredients and mix with a fork. Season with salt and pepper to taste.

Place herbs and radicchio in a bowl and pour over 2 tbsp of the dressing. Mix well and scatter on 4 plates.

Place the tuna, onion and tomatoes in a bowl, add the rest of the dressing and gently combine. Spoon over the plated herbs and radicchio and give a good grind of pepper. Serve immediately.

HOT TIPS

• The lemon dressing has a big flavour to match the meatiness of the tuna, but it is also great spooned over barbecued fish or chicken. A nice roast out of the oven would benefit from its big flavour, too.

• You can add raw artichoke to the fennel salad - peel the artichokes back to the heart and slice thinly. Marinate the same way and dress.

SOMETHING TO DRINK

Rosé
Tuna's meaty texture and deep flavour allows for a light fruity red or rosé. De Bortoli's 2012 La Bohème Act Two Dry Pinot Noir Rosé ($18) is the perfect accent to the tuna and contains just enough acidity to match the dressing.

Photography by William Meppem. Styling by Hannah Meppem. Food preparation by Kirsten Jenkins.