Baked fish fillets

Ingredients (serves 4)

• 2 green onions
• 1 red capsicum
• 1 carrot
• 4 thick white fish fillets, (see note)
• 1/4 cup reduced-salt soy sauce
• steamed rice or cooked noodles, to serve

Method

1. Preheat oven to 200°C. Cut onions into 5cm lengths. Remove seeds from capsicum. Peel carrot. Finely shred all vegetables and place into a bowl. Toss until well combined.
2. Line a baking dish with baking paper. Place fish fillets into prepared baking dish. Top each fillet with shredded vegetables. Drizzle with soy sauce. Season with salt and pepper.
3. Place another sheet of baking paper over fish. Fold all sides of baking paper together to form a parcel. Place dish into oven. Bake for 12 to 15 minutes, or until fish flakes when tested with a fork. Serve with rice or noodles.

Notes & tips

• Note: Perch or ling would be suitable white fish fillets for this recipe.

Balinese lamb chops

Ingredients (serves 4)

• Olive oil cooking spray
• 1 brown onion, finely chopped
• 2 tablespoons crunchy peanut butter
• 1 tablespoon sweet chilli sauce
• 1 tablespoon ketcap manis
• 270ml can light coconut milk
• 8 lamb chump chops, trimmed
• 2 x 350g packets egg noodles, cooked
• 2 bunches baby bok choy, steamed

Method

1. Preheat oven to 200°C. Heat a non-stick frying pan over medium heat. Spray with oil. Add onion. Cook, stirring, for 3 minutes or until soft. Add peanut butter, sweet chilli, ketcap manis and coconut milk to frying pan. Stir until well combined. Bring to the boil.
2. Arrange chops in a single layer in an oven-proof casserole dish. Pour over sauce. Turn to coat. Bake, uncovered, for 35 minutes or until cooked through. Serve with noodles and baby bok choy.

Apricot chicken

Ingredients (serves 4)

• 1/2 cup plain flour
• 1kg (8 pieces) skinless chicken cutlets or drumsticks, trimmed
• 2 tablespoons olive oil
• 1 large brown onion, peeled, cut into thin wedges
• 2 garlic cloves, crushed
• 1 tablespoon Moroccan seasoning blend
• 405ml can apricot nectar
• 1/2 cup Angas Park Large Dried Apricots
• 1 cup couscous
• 1/3 cup flat-leaf parsley leaves, chopped

Method

1. Place flour and salt and pepper in a shallow dish. Lightly coat chicken pieces in seasoned flour, shaking off excess.
2. Heat 1 tablespoon oil in a deep, large, heavy-based frying pan over medium heat. Cook chicken, in batches, for 2 to 3 minutes each side or until golden. Transfer to a plate. Repeat with remaining chicken and oil. Cover and set aside.
3. Add onion and garlic to frying pan. Cook, stirring occasionally, for 3 to 4 minutes or until tender. Sprinkle Moroccan seasoning over onion and stir until well combined.
4. Stir in apricot nectar. Bring to the boil. Reduce heat to low. Return chicken to frying pan. Cover with a lid or double piece of foil. Cook for 20 minutes. Remove cover and add apricots, pushing them into the sauce. Cook, uncovered, for a further 20 to 25 minutes or until chicken is cooked through and sauce has thickened.
5. Meanwhile, place couscous in a heatproof bowl. Pour over 1 cup boiling water. Cover. Stand for 5 minutes or until water has been absorbed. Stir with a fork to separate grains. Spoon couscous onto plates. Spoon over chicken and sauce and sprinkle with parsley. Serve.

Japanese-style chargrilled chicken

Ingredients (serves 4)

• 2 tablespoons peanut oil
• 1/4 cup mirin (see note)
• 1/4 cup salt-reduced soy sauce
• 2cm piece ginger, finely grated
• 2 garlic cloves, crushed
• 4 (180g each) chicken breast fillets, trimmed
• 200g soba noodles
• steamed baby bok choy, to serve

Method

1. Combine oil, mirin, soy sauce, ginger and garlic in a bowl. Place chicken in a shallow dish. Pour over 1/4 cup of the oil mixture. Set aside for 2 to 3 hours, if time permits.
2. Cook noodles in a saucepan of boiling water for 4 minutes or until tender. Drain. Rinse under cold water. Set aside.
3. Preheat a barbecue plate or chargrill over medium heat. Cook chicken for 5 to 6 minutes each side or until cooked through. Remove to a plate. Cover and rest for 5 minutes. Thinly slice.
4. Place noodles and bok choy on plates. Top with chicken. Drizzle with remaining oil mixture. Serve.

Notes & tips

• Mirin is a Japanese sweetened rice wine similar to sake, but used exclusively for cooking. You could use sweet sherry instead.