Designed by

The Good Fish BookA tasty guide to sustainable seafood

22 seafood & vegetarian recipes

to tantalise your tastebuds!

We all love seafood; for many Australian households it is a weekly staple and the demand for it is increasing annually as consumers see it as a healthier alternative to red meat. Yet 11 Australian seafood species are considered overfished in Commonwealth waters1 and 80% of the world’s fish stocks are fully exploited or overexploited2. So as consumers, what should we do to ensure we can have our fishcake and eat it too? The answer is pretty clear – we must adopt a new way of eating seafood.

If you’re relieved to hear the answer isn’t to put an end to seafood consumption period, you’re not alone. We love throwing a prawn on the BBQ as much as the next Aussie. The reality is that we can continue to enjoy seafood for generations to come if we adopt a few simple changes:

1. Diversify our choice

2. Support sustainably-fished Australian seafood

3. Eat lower on the food chain

4. Make meat a treat... yes, that includes seafood.

We developed this eBook to help you easily embrace these four steps. It acts as a guide for learning about, shopping for, preparing and cooking sustainable seafood. It’s filled with delectable recipes using sustainable alternatives to many of the popular (and overfished) species as well as scrumptious vegetarian recipes to help you adopt the philosophy of ‘making meat a treat’. In reading this eBook, we hope you will gain a new appreciation for our oceanic pals and importantly the knowledge and skills needed to help drive a more sustainable relationship with them. We’re also confident that you’ll save money along the way too.

Thank you for choosing to do something good for our oceans. We hope your tastebuds enjoy the process.

Bon appétitThe Sustainable Table team

Welcome

Section name 98

Labelling Woes Fishing Techniques Fish Farming

Import Mania – the tale of imported prawns and shrimp The Tuna Pickle

Fisheries use a range of different techniques to catch seafood. Some of these have a much greater impact on marine environments than others, so it makes sense to support those fisheries that employ least-damaging fishing techniques such as pole and line and purse seine.

Aquaculture or fish farming is a huge industry, and the world’s fastest growing food sector. It now produces over 50% of the world’s seafood.

Fish farming is often touted as the solution to overfishing, but is it?Demand for prawns has exploded

dramatically over the last couple of decades. Where they used to be reserved for special occasions, they’re now found on every takeaway menu from pizza to curry to stir-fry. With the increase in demand has come an increase in mass production and whilst there are sustainable sources of prawns, much of the production – particularly in developing countries such as Vietnam, Thailand and China where prawn farming is big business – is devastating the environment and local communities.Note: There are some overseas companies that are working hard to improve their practices, so if you are going to buy imported prawns, be sure to do your research.

Sushi and canned tuna fans are plentiful, but our insatiable appetite for tuna has driven many of the tuna species to the brink of extinction. It is estimated that tuna stocks have declined by 60% on average globally over the past 50 years11, with some tuna species faring much worse i.e. According to the 2014 Commonwealth Stock Status Report Southern Bluefin Tuna stocks have been driven to just 9% of their original levels.13

Most tuna species are slow-growing and long-lived fish, meaning they take a long time to get to an age of sexual maturity in order to reproduce. This means populations in decline take a long time to recover.

here here

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A taste of the issues

100

year

80

60

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01960 1970 1980 1990

decline of Southern Bluefin Tuna

In Australia, country of origin labelling is legally required for raw seafood products but the same rule doesn’t apply for cooked seafood. If we want to ensure we’re eating sustainable seafood, we need to know the species and where it has come from. Improved labelling laws would increase traceability and allow Australians to make informed choices.

To make an informed choice, we need to know:

• The standardised name of the fish or species

• The fishing technique used or method of aquaculture

• The country of origin or even more specific details such as the catch area.

HOLY MACKEREL! See what you can do here

When it comes to sustainable seafood, the issues are many and complex. We’ve consolidated a few of the major things to consider below. To learn more about each topic – and importantly, find out what you can do – click the link underneath each section.

Demand better labelling standards

Get the 101 on fishing techniques

Get the low-down on aquaculture

Learn how to choose the right tuna

Find out what you need to know about prawns

AUSTRALIAN SALMON (not to be confused with Atlantic Salmon)

Standard namesAustralian Salmon

Bay Trout

Cocky Salmon

Colonial Salmon

Salmon Trout

Kahawai (NZ)

Australian Salmon are nothing like the Atlantic Salmon we’re used to, which are predominately raised in open sea cages in Tasmania. Instead of orange flesh, you’ll find firm, ‘meaty’, moist white flesh with a clean flavour that takes well to robust aromatics like rosemary, bay and thyme. A fairly oily fish yet still lean, it has a high Omega-3 content making it a very healthy option.

Why we love themNot only are Australian Salmon cheap as chips, they’re a fast growing

Recipe to tryWant to try Australian Salmon?

Whole roasted Australian Salmon

with Bay Leaf & Rosemary

species meaning populations can replenish themselves quickly. They’re wild-caught using the purse-seine method and often caught as by-catch of fisheries targeting Snapper and Trevally.

How to prepare themBest bought as a whole fish, ask your fishmonger to scale and clean it. Our favourite method of cooking it is by roasting or baking as its oily flesh stays nice and moist and makes for a hearty meal.

1312 Our favourite species

Our favourite species LUDERICK

Standard namesLuderick

Blackfish

Luderick have a moist, soft white flesh and delicious flavour. They’re predominantly a herbivorous species and are caught along the east coast of Australia.

Why we love themThe methods used to catch Luderick have only a low impact on the marine environment and the species is not considered to be overfished.

How to prepare themLuderick are extremely versatile: they can be grilled, fried, baked, steamed or BBQ’d as either whole fish or fillets and even hold their shape well in wet dishes such as curries and soups.

Sardines*

Recipe to tryTantalise your tastebuds

with this aromatic

Cevicheby food photographer

Matt Burke

Standard names Australian Sardine

Sardines have soft oily flesh and are one of the richest sources of omega-3 fatty acids and are great for heart health. They need only very short cooking times. They’re particularly suited to barbequing, grilling or pan-frying. They carry strong-flavoured herbs and spices very well.

Why we love themApart from being super tasty and super cheap, Australian Sardines are a species able to replenish quickly. They’re caught by purse seine, a fishing technique that is highly selective and so has little to no impact on marine habitat.

How to prepare themSardines can be eaten whole, bones and all (especially when cooked crispy), but you can fillet and butterfly them. Watch this short video to see how.

* Australian and fresh, not tinned if you can help it

Recipes to trySarah Wilson’s scrumptious

Witlof sardine Boatsor Tom Kime’s

Sardines with oregano, garlic and chilli

Back to index Back to index

Here are 9 seafood choices you can make that’ll make a world of difference to the issues surrounding our marine environment. We’ve combined information from the AMCS, Australian government data, GoodFishBadFish and Marine Research Fellow John Ford (The University of Melbourne) and identified these species for their ability to replenish their populations quickly, their healthy stock levels, and for the less-damaging methods used to harvest them.

2120 Recipes

GF Gluten free DF Dairy free 4 Recommended number of portions

Ceviche

Spring vegetable paella

Spinach and ricotta pie

Cured blue mackerel with rhubarb puree and apple salad

Canh Chua Vietnamese Sour Soup

Witlof sardine boats

Mussels with white wine and cream

Beetroot ravioli with sage butter

Topped to the hilt mushies with tahini sauce

Fried calamari and artichokes

Sand whiting with spring salad and sauce gribiche

Whole roasted Australian Salmon with Bay Leaf & Rosemary

Grilled squid with merguez sausages

Arroz caldoso with wild yabby & seaweed

Fennel and citrus salad

Salad of ancient grains with feta and kasundi

Oysters naturale with mignonette sauce

Sardines with oregano, garlic and chilli

Luscious leatherjacket curry

Avocado and grapefruit salad

Pan fried mahi mahi with a salad of banana blossom, roasted eschalot and chilli dressing

‘Sandwiches’ of yellow-eye mullet stuffed with pine nuts and raisins

RECIPES

Entrees

Mains

Vegetarian

31Entrée Grilled squid with merguez sausages

Grilled squid with

merguez sausages

Photography by William Meppem

Ingredients Method

8 –12 small merguez, chorizo or chilli sausages, organic or free range

60ml extra virgin olive oil

12 small squid, cleaned and head and tentacles separated (how-to instructions in note below)

2 lemons cut into cheeks, to serve

1 tbsp chopped parsley, to serve

salt and pepper, to taste

We recommend Also worth a try AvoidSquid Calamari

OctopusImported Prawns

SERGE DANSEREAU

4DFGF

1 Take the sausages out of the fridge at least 30 minutes before you wish to start cooking.

2 Heat a barbeque grill plate or a grill pan to high. Brush with oil and cook the sausages until they start to colour.

3 Reduce heat to medium and continue cooking for 2 minutes, turning halfway, until they are cooked through. Remove, cover and keep warm while you cook the squid.

4 Clean and wipe the grill with paper towel soaked in a touch of olive oil. Season the squid with salt and pepper.

5 Set the squid on the hot grill and cook for 1 – 2 minutes, turning once. The head and tentacles will cook first, when they have a nice colour remove them to a plate.

6 Put the lemon cheeks on the grill, cut side down, while the squid tubes finish cooking (approx. 1 minute).

7 Arrange the sausages and squid on a plate and serve with the char-grilled lemon cheeks on the side for squeezing.

8 Drizzle the remaining olive oil over the top, season and sprinkle with chopped parsley. Serve immediately.

Note How to prepare squid Watch this short instructional video by the Sydney Fish Market, or follow these instructions:

If you are preparing the squid from scratch, grasp the body in one hand and the head and tentacles in the other; pull firmly to separate. Pull the cartilage from inside the body and discard. Remove and discard any white membrane. Rinse the body under cold running water and pull away the skin. Rinse the head and trim the long tentacles. Rinse again and pat dry with paper towel, then set aside until ready to cook. You can prepare the squid several hours in advance and refrigerate until you are ready to use it.

As featured in the book French Kitchen, published by ABC Books. Kindly shared by The Bathers’ Pavilion.

Back to recipe index

33Sardines with oregano, garlic and chilli Entrée

SARDINES

with oregano, garlic and chilli

Photography by Svetlana Andrienko

Ingredients Method

For the sardineshalf a bunch of oregano or marjoram leaves, picked (save half for the marinade)

1 pinch of salt

1 pinch crushed dried red chilli

extra virgin olive oil

freshly ground black pepper

12 whole sardines, scaled and gutted

For the garlic chips & marinade 2 cloves of garlic

1 fresh red chilli, de-seeded and finely chopped

1 lemon, zest and juice

4 tbsp extra virgin olive oil

1 For the sardines, place half the oregano leaves into a pestle and mortar with a pinch of salt and the dried red chilli. Pound the leaves to a green pulp. Add enough oil to make it into a spreadable paste. Season the sardines inside and out with some salt and freshly ground black pepper. Spread some of the herb paste inside each fish and set the fish aside.

2 For the garlic chips, cut the cloves of garlic in half and remove the green central shoot and discard. Finely slice the garlic lengthways into thin slithers. Heat a small pan and add one tablespoon of olive oil. Add the sliced garlic and fry to a pale golden brown and then remove the pan from the heat. With a slotted spoon remove the garlic and drain on absorbent kitchen paper so they crisp up into little chips. Do not over-cook them, as they will become bitter if too dark.

3 Make the marinade before you grill the fish. For the marinade, roughly chop the remaining oregano or marjoram leaves and add these along with the fresh red chilli, lemon zest and juice to the small pan with the remaining olive oil and leave to steep. Don’t cook these ingredients; just allow them to infuse until you’re ready to serve.

4 To cook the sardines, pre-heat a char-grill or griddle pan until hot. Grill the sardines for three minutes on each side and then remove and arrange on a shallow dish.

5 To serve, pour the marinade over the grilled sardines. Scatter the garlic chips over the top and leave to marinate for 10 minutes before serving.

4/6

We recommend Also worth a try AvoidSardines Mullet

TrevallyAustralian Herring

Swordfish

DFGF

TOM KIMEEXECUTIVE CHEF

Fish & Co, Sydney

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57Main Whole roasted Australian Salmon with Bay Leaf & Rosemary

Photography by Maria Hannaford

Ingredients Method

1 large Australian Salmon, cleaned

olive oil

salt

4 bay leaves

a few sprigs rosemary

1 lemon, sliced

We recommend Also worth a try AvoidAustralian Salmon Luderick Farmed Atlantic Salmon

1 Preheat oven to 200C. Make sure the fish is de-scaled and clean. Salt both sides of the fish and the inside. Insert the bay leaves and rosemary into the cavity.

2 Grab a baking tray, drizzle with a little olive oil and place a few of the slices of lemon in a row in the middle of the tray. Place the fish on top. Place the remaining slices of lemon on top of the fish, drizzle with more olive oil and pop in the oven until crispy and golden on top, about 30 - 40 minutes depending on the size of your fish.

3 Serve with salad and steamed greens.

GF

Back to recipe index

Whole roasted Australian Salmon

with Bay Leaf & Rosemary

61

As featured in Seasonal Regional, published by Sustainable Table.

Spring vegetable paellaVegetarian

Spring vegetable paella Ingredients Method

4 globe artichokes

8 large white or green asparagus

50g broad beans (outer skins removed; double-peeled if larger and later in the season)

100g sugar snaps

50g snow peas

100ml olive oil

2 garlic cloves, chopped (or garlic shoots)

1 red capsicum (fresh if available or preserved), finely diced

2 tomatoes (fresh if available or preserved), finely diced

2 saffron threads

salt, to taste

1 tsp smoked (spanish) paprika

200g bomba or calasparra rice (arborio will also do)

700ml vegetable stock

1 lemon, to serve

1 Trim artichokes down to the tender heart, discarding the tough outer leaves, and peel the asparagus.

2 Fill a large pot with water and set to boil. Blanch the broad beans, snow peas and sugar snaps in the boiling water, then plunge into ice water for a few seconds. Drain and set aside.

3 Pre-heat the oven to 240°C.

4 Heat stock in a saucepan.

5 Heat the oil on a high heat in a paella pan, add the garlic, capsicum and tomatoes and cook for 15 minutes, stirring occasionally. Add the saffron, salt and paprika and cook on a low heat for one minute.

6 Add the rice and cook for 2 minutes. Add the hot stock and cook for a further 15 minutes reducing the heat to medium.

7 Cut the asparagus into four segments and quarter the artichoke hearts, then add to the paella pan with the rest of the vegetables and cook for 5 minutes. Remove from the heat and place in the oven for a final 3 minutes.

8 Remove from the oven and rest, covering with a tea towel for three minutes before serving.

9 Serve with lemon quarters.

2DFGF

IVAN SAIZEXECUTIVE CHEFRobert Burns

Hotel

Photography by Matt Burke Back to recipe index