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Healthy, fast and oh-so-delicious, seafood makes the perfect ingredient for your midweek family table. 

Coconut, lime and Garlic prawns with herbed rice

Serves 4

400g prawns, shelled and cleaned

2 tbsp olive oil

1 clove garlic, minced

2cm piece of ginger, finely chopped

3 tbsp coconut cream

1 lime, juice and zest

¼ cup coriander, chopped

¼ cup parsley, chopped

½ cup mint, chopped

2 cups rice

1 lemon or lime, to garnish

1) Tip the prawns into a large bowl and mix with the garlic, ginger, coconut cream and lime zest. Cover and marinate for an hour. 2) Cook the rice according to the packet instructions. 3) Heat the olive oil in a large pan, add the prawns and fry, tossing regularly, until they are pink and cooked through. Squeeze over the lime juice and remove from the heat. 4) Mix the chopped herbs through the cooked rice and divide between four serving plates. Serve alongside the hot prawns, with wedges of lemon or lime on the side.

Tuna Pok Choi PokÉ Bowl

Serves 4

200g good quality fresh sashimi tuna, sliced

3 cups of rice

100g pok choi

2 avocados, thinly sliced

2 tbsp soy sauce

2 tbsp rice vinegar

4 tbsp sesame oil

Coriander, to garnish

½ cup alfalfa sprouts, to garnish

1 tbsp sesame seeds, to garnish

1 spring onion, chopped, to garnish

1 small chilli, sliced, to garnish

1) Cook the rice according to the packet instructions. 2) Meanwhile, in a small bowl, combine the soy sauce, rice vinegar and sesame oil and set aside. 3) Steam the pok choi for two to three minutes. 4) Divide the cooked rice between four small serving bowls, then arrange the tuna, sliced avocado and pok choi on top. 5) Drizzle the dressing over the bowls, sprinkle with the alfalfa sprouts, sesame seeds, chopped chilli, spring onion and coriander leaves, and serve immediately.

Mussel Pot Tagliatelle

Serves 4

1kg mussels, cleaned

2 tbsp olive oil

1 stick celery, chopped

1 red chilli, seeded and chopped

2 cloves garlic, minced

1 medium white onion, chopped

Fresh oregano, leaves chopped

2 cups fish stock

400g tin chopped tomatoes

150g tagliatelle

1 tbsp salted butter

Salt and pepper, to taste

1) Heat the olive oil in a large saucepan, add the celery, chilli, garlic and white onion and fry gently until the onion and celery become soft and fragrant. 2) Add the stock and the tinned tomatoes, bring to the boil then reduce the heat and simmer for ten to 15 minutes, until slightly reduced. Season with salt and pepper and add the oregano. 3) In the meantime, cook the pasta in salted water according to the packet instructions. 4) Add the cleaned mussels to the sauce, cover with a lid and cook for five minutes, shaking the pot halfway through. Remove any unopened mussels. 6) Remove the pasta from the heat and drain. Add the butter to the hot pasta, toss and season with salt and pepper. 7)  Serve the sauce and the mussels on top of the hot pasta.

Easy Madras Fish Curry

Serves 6

800g good quality white fish

3 tbsp olive oil

2 cloves garlic, minced

1 white onion, finely chopped

2cm ginger, finely chopped

1 tbsp mustard powder

1 tbsp turmeric powder

1 tbsp coriander powder

3 tbsp Madras curry powder

400g tin chopped tomatoes

400g tin coconut milk

1) Heat the olive oil in a heavy-based saucepan. Add the garlic, onion and ginger, then sweat on a medium heat until the onions are soft and translucent, around five to eight minutes. 2) Add the mustard powder, turmeric powder, coriander powder and Madras curry powder, stir into the onion mix and fry for a further two to three minutes, stirring constantly, until fragrant. 3) Add the chopped tomatoes and coconut milk, bring to the boil, reduce the heat and simmer for five minutes. 4) Add the fish chunks to the pot and cook for eight to ten minutes, until the fish is cooked through. 5) Serve hot, alongside some steamed rice.

Creamy Lemon Calamari with Pan-fried Potatoes

Serves 4

400g baby potatoes, quartered

6 tbsp olive oil 

2 sticks celery, chopped

1 small onion, chopped

900g calamari , sliced into tubes

4 cloves garlic, minced

2 tbsp fennel bulb, finely chopped

2 cups thick cream

2 lemons, zest and juice

½ cup fresh parsley, chopped

Salt and pepper, to taste

1) In a small pot, heat four tablespoons of the olive oil. Add the potatoes, celery and chopped onion, then fry until the potatoes are soft inside and crispy outside, tossing frequently to avoid burning. 2) In a saucepan, heat the remaining two tablespoons of olive oil and add the garlic, lemon zest and fennel. Fry gently until soft, then add the calamari and cook for two to three minutes. 3) Add the cream and heat gently for three minutes. Do not boil. 4) Remove from the heat, squeeze over the lemon, mix in most of the parsley, saving some for the garnish, and season to taste with salt and pepper. 5) Serve the hot calamari with the fried potatoes, garnished with the remaining parsley.

Thai White Fish and Cucumber Salad

Serves 4-6

150g good quality white fish

1 tbsp lemon juice

1 tbsp olive oil

6 small cucumbers, peeled and roughly chopped

2 spring onions chopped

2 chillies, seeded and chopped

½ cup fresh coriander, roughly chopped

¼ cup peanuts, chopped

¼ cup Thai sweet chilli sauce

2 tbsp water

1 tbsp rice vinegar

1 tbsp soy sauce

Salt and pepper, to taste

1) Preheat the oven to 180°C. 2) Place the fish on a baking tray, brush with olive oil and lemon juice and sprinkle with salt and pepper. Bake for ten minutes until the fish is cooked and flakes easily. 3) In a small bowl, mix the Thai sweet chilli sauce, water, rice vinegar and soy sauce, season with salt and pepper and set aside. 4) In a large serving bowl, combine the cucumbers and sauce. 4) Sprinkle over the flaked fish, chopped chilli, chopped spring onion, coriander and peanuts and serve.