seafood and vegetarian recipes to tantalise your tastebuds
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Seafood and vegetarian recipes to tantalise your tastebuds
Why you should Give a Fork! this October
Thank you for downloading our mini Give a Fork! e-book. For that you deserve a great big e-hug!This little book aims to equip you with the knowledge and inspire you to host a sustainable seafood or vegetarian dinner party in support of our inaugural Give a Fork! campaign. The campaign is designed to get people thinking about what goes on their plate.
This year we chose to highlight seafood because it’s one of the least understood areas of our food system, yet it’s in a bit of strife.
1Introduction
If just 200 dinner party hosts across Australia sign up and each invites 8 people over for dinner, 1,600 people will
think differently about how they consume seafood.
GIVE A FORK! WORKS...
Here’s how
Cast the line
Can’t cook?
Get hooked
Reel them in
Between 7-14th October Australians are encouraged to get together with their friends and family and host a sustainable seafood dinner party. It’s a chance to eat, drink and be merry and, importantly, chat about the simple things each of us can do to make a positive difference to our oceans.
Cooking not your forte? Check out our participating Give a Fork! restaurants instead.
Host a Give a Fork! sustainable dinner party and receive a free host pack equipped with everything you need to host a dinner party with a difference.
Ask your friends to donate what they would’ve spent on a night out. The money you raise will help us (Sustainable Table) to continue our important work of building a fair and sustainable food system by providing you with endless free and helpful resources, educational events and by supporting sustainable development projects locally and abroad.
Sign up to host a dinner and receive a free host pack including a full version Give a Fork! e-Cookbook, featuring 21 delectable seafood and vegetarian recipes to make your dinner party a hit.
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How to use this e-book The fun of Give a Fork! is in the buying, cooking and sharing of sustainable seafood. Of course there’ll be prep to be done, so consider this e-book your right-hand man, your new best bud. It will also help you to start to talk about the issues and get your friends on board too.
We’ve all joked about being able to solve the problems of the world over dinner and a bottle of wine, well here’s your chance!
In this e-book you’ll find:
Fast Fishy Facts - some punchy ways to explain to your friends why you’re hosting a sustainable seafood dinner and why they should come!
Sustainable seafood shopping tips Our 8 favourite species with short video instructions for
filleting fish, de-bearding mussels and other such slimy tasks
Switch your fish guide A mini selection of the delectable recipes to come, if you sign up
to host a dinner party More information about Sustainable Table Links to online resources you might like
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GET HOOKEDon the issues
Introduction
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Populations of predatory fish species have been reduced to just 10% of what they were in the 1950s
Fish such as Bluefin Tuna, Swordfish, Shark (flake), Marlin, Cod, Halibut, Skate and Flounder play key roles in keeping underwater ecosystems healthy and in balance, yet they are under threat because of us.
Our ocean ecosystem is being destroyed from seabed to surface due to toxic chemical waste, overfishing, and species depletion, and we must act now.
1 2Fishing supports the livelihoods of more than 520 million people
Many of these people are from developing countries living as subsistence fishermen; the loss of fish stocks puts them
at risk of hunger and poverty and places more pressure on land-based protein sources.
Fast fishy facts
6 ways to explain to your friends why they should Give a Fork!Watch our 6-minute video on the issues or read the points summarised below.
Fishy Businessan underwater snapshot
Presented by Proudly supported by
What is sustainable seafood?That’s a very good question, and we’ve found someone to summarise it nicely:
“Sustainable seafood is about eating seafood today, tomorrow and into the future. It is about ensuring the ongoing vitality of the marine environment, the species that call it home, and the communities that it supports.” Oliver Edwards Founder of GoodFishBadFish
5What is sustainable seafood?
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4 5A whopping 72% of the
seafood eaten in Australia (mostly prawns and canned and frozen fish) is imported, often from countries such as Thailand and Vietnam, that have very few environmental and ethical controls
Cheap imports might cost us less, but the environment and farming communities pay a much higher price. Environmental destruction, food insecurity, human rights abuses and illegal land-seizures are just a few examples of the problems. If buying from overseas, do your homework; look for accreditation logos (i.e. MSC) and sustainable fish species.
Choosing sustainable seafood will save you money
Enjoy seafood more mindfully by making it a treat and choosing more sustainable species – they’re usually more delicious and cheaper too!
Oliver Edwards, Chef and Founder of GoodFishBadFish says choosing local and sustainable seafood varieties can be unexpectedly cheap;
“You can buy mullet, an underrated but incredibly delicate and delicious white fish, for under $3 a plate!”
Around ¼ of the world’s catch is bycatch – turtles, seals, sharks, dolphins, seabirds and unintended fish species that get tangled up in fishing gear
Usually bycatch is thrown back into the ocean and are often dying or are already dead. The fishing methods used to catch Tuna, Blue Grenadier (or Hoki) and wild-caught Prawns yield some of the highest levels of bycatch.
13 of the world’s 17 major fisheries have already been depleted or are in serious decline. That means we simply can’t keep eating seafood the way we are
Eating less seafood, switching to more sustainable species and better regulating our oceans is the only way we’ll be able to enjoy seafood for generations to come. It will also help to keep thriving tourist industries and coastal communities afloat.
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Sustainable seafood shopping tips
Buy Australian seafood, fresh not frozen
Buying fresh seafood supports local communities and it won’t have travelled as far to reach your plate. Australia ranks 4th in the world for responsibly managed fisheries, yet 72% of the seafood we eat is imported and often comes from countries such as Thailand and Vietnam who rank 42nd and 45th respectively.
Look out for the MSC logo when shopping or dining out The Marine Stewardship Council (MSC) is an independent, non-profit organisation that provides certifications and eco-labelling for sustainable wild-captured seafood.
Download the AMCS Sustainable Seafood iphone app or keep our free pocket guide in your walletUse the app or pocket guide to buy fish rated as a “Better Choice”.
Switch your fish Swap Bluefin Tuna, Shark (flake) and Swordfish for a tasty, sustainable alternative such as Mackerel, Australian Salmon (sometimes called Bay Trout, not to be confused with Tasmanian-raised Atlantic Salmon - that’s a bit of a no no) or Trevally. Use our Switch The Fish Guide for alternatives to many other favourite species or choose from our 8 favourite sustainable seafood species.
Look for country of origin labels at the shop or fishmongerThese labels are mandatory in Australia.
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7Sustainable seafood shopping tips
Eat lower down the food chainSmall schooling fish like Sardines and Mackerel are usually fast breeding and short-lived, making their stocks more robust and capable of withstanding fishing pressures.
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Always ask the shop or restaurant where the seafood has come from or what fishing method was used to catch itEven if they don’t always have
the answer, you’ll get them thinking about the issue.
7Skip the sushiDeemed a healthy takeaway alternative, sushi shops serve predominantly Tuna, Atlantic Salmon and imported Prawns, three species that are widely deemed as being a poor choice for our oceans and the species. Consider this when next ordering sushi and go for the vegetarian option.
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Fish is still meat so make it a treatIf you’re the type of person who eats tinned tuna daily or loves to
tuck into a Salmon steak or fish fillet, consider that Australians chomp through an average of 25kg of seafood each year, the world average is 17kg.
Want to save the ocean and preserve fish for future generations? Start by eating your greens. Make seafood a treat by choosing it less often and when you do, enjoy sensible portions of sustainable species that haven’t been overfished or harvested using destructive methods.
Avoid plastic packaging to save our fishy friendsAustralians dispose of 1.9 million tonnes of plastic packaging every year – that’s enough to fill the MCG 9 times over! A gigantic plastic soup twice the size of France, containing over 100 million tonnes of waste has now formed in the Pacific Ocean and more than one million birds and marine animals die each year from consuming or becoming caught in plastic and other debris. Buy fresh seafood and wholefoods to avoid unnecessary packaging. It might seem like we’re going off on a tangent, but avoiding packaging really does help to preserve our marine ecosystem.
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Our favourite species
Mullet
Standard namesMullet Yelloweye Mullet Sea Mullet Sand Mullet
Mullet has moist oily flesh and is terrific baked, grilled or pan-fried, with the skin crisping beautifully. It marries well with strong flavours and is also excellent smoked.
Why we love themEasy on the hip pocket, Mullet are short-lived, fast growing fish with robust stocks. They are caught by localised fisheries using target-specific netting methods, so there is little to no bycatch.
How to prepare themAsk your fishmonger to scale and clean your mullet if you buy it whole. You can also ask them to fillet it, or try it yourself by following this short video.
Sardines*
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
Recipe to tryDig into Oliver Edwards’
scrumptious
‘Sandwiches’ of yellow-eye mulletstuffed with pine nuts
and raisins
Recipes to trySarah Wilson’s scrumptious
Witlof sardine Boatsor Oliver Edwards’
Sardines with oregano, garlic and chilli
Information adapted from GoodFishBadFish
Please note not all recipe links will be available in this version, you’ll need to register to host a dinner party!
9Our favourite species
Trevally Whiting
Standard namesTrevally Black Trevally Silver Trevally* Bluefin Trevally Bigeye Trevally Giant Trevally
Trevally has a delicate flavour and firm, dense, slightly oily meat. They are best lightly cooked, either grilled, barbequed or pan-fried.
Why we love themTrevally are mostly caught as bycatch of other fisheries, so eating them is putting them to good use.
How to prepare themAsk your fishmonger to scale and clean your trevally if you buy it whole. You can also ask them to fillet it, or try it yourself by following this short tutorial video.
* Best to think twice about this species as per the AMCS Sustainable Seafood guide
Recipe to tryTantalise your tastebuds
with this aromatic
Cevicheby food photographer
Matt Burke
Standard namesKing George Whiting Sand Whiting Yellowfin Whiting Trumpeter Whiting
Whiting are coastal marine fish, of which 13 species occur in Australian waters. The largest and most popular of the Whiting family is the King George Whiting (KGW).
Whiting are well regarded for their delicate, sweet white flesh. They are an excellent plate-sized fish to roast or barbeque whole. Fillets can be steamed, poached, pan-fried, or grilled. Also a great fish for deep frying, especially with a coating such as a batter or crumb.
Why we love themThe AMCS and GoodFishBadFish both list these little guys as a better choice in terms of sustainability and that’s good enough for us!
How to prepare themWhiting are delicate and fillets are thin, so avoid overcooking. Whiting is lovely whole or you can ask your fishmonger to butterfly or fillet them for you, or try filleting them yourself by following this short video.
Recipe to tryOliver Edwards’ delicious
Sand whitingwith Spring Salad and
Sauce Gribiche
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Mussels Leatherjacket
Standard namesBlue Mussel Green Mussel
Mussels are super juicy and have a great ‘sea flavour’. They cook in no time at all, the edible portion being the muscle inside the shell. As soon as the shells open, remove from the heat to prevent the meat from becoming tough and chewy. And just so you know, the idea that a mussel that doesn’t open should be discarded is a myth. Simply prise open the shell to get to the meat - if it’s gone bad you’ll be able to smell it distinctly.
Why we love themMussels are little gems of the sea. They eat by filtering bay water, so we actually end up with cleaner bays by farming them there. The AMCS agrees - mussels are a more sustainable choice than say, some species of prawn or lobster.
How to prepare themMussels need to be de-bearded and cleaned prior to cooking. Click here for a short how-to video.
Standard namesLeatherjacket Reef Leatherjacket Ocean jacket
Leatherjackets have firm white flesh that stays nice and moist. The meat holds its shape when diced and used in curries or soups. Whole fish or fillets can be steamed, poached or pan-fried.
Why we love themDespite being a delicious and meaty fish, Leatherjackets are not very popular and so unfortunately there is major discard of this species at sea. We need to create a better market for this delicious fish, so let’s embrace it!
How to prepare themLeatherjackets are usually sold with their heads, tough outer skins and guts already removed, so there is no prep required!
Recipe to tryIndulge in Serge Dansereau’s
Mussels with White Wine and Cream
Recipe to tryLock your lips around
Oliver Edwards’
Luscious leatherjacket Curry
Please note not all recipe links will be available in this version, you’ll need to register to host a dinner party!
11Our favourite species
Squid Mahi Mahi
Standard namesSquid Southern Calamari Northern Calamari Gould’s Squid New Zealand Arrow Squid Cuttlefish
Squid, calamari and cuttlefish are all closely related and can be used interchangeably. The rules are – cook them quickly on a high heat (such as frying, grilling or barbequing) or slowly on a low heat (like braising). The delicate flesh picks up flavours nicely, so it benefits from marinating.
Why we love themSquid and its cousins are short-lived and fast-growing groups of species, so are considered relatively robust to fishing pressures and we’re less likely to overfish them.
How to prepare themNearly all parts of a squid are edible, including the bodies, fins, tentacles and the ink (used to flavour rice or pasta dishes). Ask your fishmonger to clean and prepare your squid, or do it yourself using this easy video tutorial.
Standard namesMahi Mahi Dolphinfish Dorado
Mahi Mahi are popular with foodies and chefs overseas but are less well known in Australia. Their flesh is firm and full of flavour. Mahi Mahi makes excellent steaks for grilling or barbequing and is also good for curries and bold flavours.
Why we love themApart from their meaty flesh that makes them a terrific substitute for Swordfish, Mahi Mahi are fast growing and short-lived and are also common bycatch of Tuna fisheries.
How to prepare themMahi Mahi is usually sold as fillets or steaks, so no prep is required.
Recipe to tryWant to try Mahi Mahi? Why not try
it Longrain style with this
Pan fried mahi mahiwith a salad of banana
blossom, roasted eschalot and chilli dressingRecipe to try
Get stuck into some squid with Serge Dansereau’s
Grilled squid with Merguez sausages
So now that you’ve learnt a little bit more about why we need
to switch our fish and how to go about it, let’s get cooking!
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Switch the Fish & find what’s right for your dish
goodfishbadfish.com.auBased on information from the GoodFishBadFish ‘Seafood Converter’
* Australian Salmon are an oily, schooling species of fish found in coastal waters throughout southern Australia. They are well known to recreational beach fishers. They are related to Australian Herring (Tommy Ruff), rather than the orange-fleshed Atlantic Salmon. Do not confuse them with Australian-grown Atlantic Salmon, which is grown in Open-Pen Sea Cages in Tasmania.
** Snapper from Port Phillip Bay, Victoria, has been found to be sustainable by the Australian Conservation Foundation’s Sustainable Australian Seafood Assessment Program. Other stocks may be overfished.
Cooking technique Avoid Try Also good
Pan-Fry
Orange Roughy (AKA Sea Perch or Deep-Sea Perch)
BreamMulletWhitingFlathead
Australian Herring (AKA Tommy Ruff)Australian Sardine
Luderick Snapper (Victorian)**Squid & CalamariTrevally
Grill or BBQ
Swordfish or Marlin
BonitoMahi MahiSpanish MackerelLeatherjacket
Australian Salmon (AKA Bay Trout)*Australian SardineBreamFlatheadLeatherjacket
LuderickMulletOctopusSquid & CalamariTailorTrevally
Imported Prawns
Local wild prawns, especially King Prawns from the Spencer Gulf, SA and Banana, Tiger and Endeavour Prawns from the Northern Prawn Fishery, which both have MSC certification.
CrabSquid & Calamari
Braise, Curry or Stew
Skate or Ray LeatherjacketMahi MahiMackerelTrevally
BonitoCrabLuderick Mussels
OctopusSnapper (Victorian)**
Raw, Cured, Smoked or Pickled
Bluefin Tuna or Sea-Cage farmed Atlantic Salmon
BonitoMackerelWhiting
Australian Salmon (AKA Bay Trout)*FlatheadMullet
MusselsOctopusOystersSnapper (Victorian) **
Deep-FryShark (Flake) Bream
FlatheadWhiting
MackerelTrevallySquid & Calamari
The iPad appis here andit’s free!
Conversations with extraordinary people.Dumbo Feather
Healthier for you, better for the planet ecostore.com.au
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GF Gluten free DF Dairy free 4 Recommended number of portions
Spring vegetable paella
Witlof sardine boats
Mussels with white wine and cream
Fried calamari and artichokes
Fennel and citrus salad
Luscious leatherjacket curry
RECIPESIn this mini e-Cookbook you have 6 delicious recipes to
choose from. If you sign up to host a dinner party you’ll
receive the whole book!
6 mini e-Cookbook recipes
Entrees Mains Vegetarian
15Recipes
Ceviche
Spinach and ricotta pie
Cured blue mackerel with rhubarb puree and apple salad
Canh Chua Vietnamese Sour Soup
Beetroot ravioli with sage butter
Topped to the hilt mushies with tahini sauce
Sand whiting with spring salad and sauce gribiche
Grilled squid with merguez sausages
Arroz caldoso with wild yabby & seaweed
Salad of ancient grains with feta and kasundi
Oysters naturale with mignonette sauce
Sardines with oregano, garlic and chilli
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
What’s to come if you sign up to host a dinner party!
BEGIN ANY WHERECreative communication and the occasional e-Cookbook spdesign.com.au
17Recipes
ENTREES
Fried calamari and artichokes
LYNDEY MILAN
Entrée 19
Photography by Chris Chen
Fried calamari and artichokes
Ingredients Method
4 large calamari
4 – 6 artichoke hearts, preserved in oil
¹⁄³ cup (50g) plain flour
1 tsp salt
1 tsp ground pepper
1 tbsp ground rigani*
olive oil for deep frying
lemon wedges or cheeks, to serve
* Rigani is dried Greek oregano, you’ll find it in some large delis and spice stores. It is sold in large bags with the herb still on the stalk. It adds a delicious, unmistakable Greek flavour to dishes. You could substitute it for dried oregano.
We recommend Also worth a tryCalamari Cuttlefish
SquidOctopus
1 Prepare the calamari by watching this short instructional video by the Sydney Fish Market, or following these instructions: Clean calamari by gently pulling on the tentacles to remove them. Cut tentacles off below the head, discard head. Cut tentacles into pieces. Remove the clear quill from the body of the calamari and dark membrane, and discard. Salt your fingers to remove the skin. Cut off flaps and slice into strips. Cut open the calamari hood and slice into strips. Rinse calamari well and pat dry with kitchen paper.
2 Drain artichokes from oil, pat dry with kitchen paper and quarter each.
3 Place flour, salt, pepper and rigani in a small plastic bag. Add the calamari and artichokes, in batches if necessary, and shake until they are coated.
4 Pour olive oil into a deep, medium sized saucepan to a depth of about 7cm, and heat until hot. Test heat of oil with a wooden implement to see if bubbles appear.
5 Shake calamari and artichokes of excess flour, and fry in batches until crisp, around 2 minutes. Drain well on kitchen paper.
6 Serve immediately with wedges or cheeks of lemon.
Lyndey Milan, an Australian home cook hero, combines a thirst for life and a sense of fun with a love of good food and sparkling shiraz. A familiar face on television and in print, she has been instrumental in changing the way Australians think and feel about food and wine for over thirty years.
Her 8-part television series follows Lyndey and her late son Blair as they explore the beautiful cuisine and culture of Greece’s historic and picturesque Peloponnese. The accompanying book features stunning photography, amusing anecdotes and authentic yet fresh recipes.
4DF
As featured in Lyndey & Blair’s Taste of Greece - available on DVD or buy the book.
Back to recipe index
Entrée 21Witlof sardine boats
Photography by Marija Ivkovic
Ingredients Method
6 sardine fillets
½ cup flat leaf parsley finely chopped
½ lemon, juice and grated zest
1 long red mild chilli, finely chopped
2 tbsp extra virgin olive oil
1 witlof (also known as endive or chicory)
¼ cup cream cheese
We recommend Also worth a try AvoidSardines Mullet
TrevallyAustralian Herring
Swordfish
1 In a frying pan, grill the sardines on both sides over a medium heat with a little olive oil.
2 Transfer to a small bowl and smash together with the parsley, lemon zest and juice, chilli to taste and olive oil.
3 Pull apart the witlof and top with a spoonful of cream cheese and some sardine mixture.
GF 2
As featured in the book I Quit Sugar, published by Pan Macmillan Australia
Back to recipe index
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23Recipes
MAINS
Mussels with white wine and cream
SERGE DANSEREAU
25Mussels with white wine and creamMain
Ingredients Method
3kg mussels, scrubbed and de-bearded (click here for a how-to video)
250ml (1 cup) dry white wine
2 garlic cloves, sliced
300ml pouring cream
2 tbsp flat leaf parsley, chopped
1 french baguette, torn, to serve
salt and pepper, to taste
1 Check all the mussels to see if there are any broken or open ones and discard them. Rinse them under cold water and drain.
2 Heat a large saucepan over high heat and toss in the mussels. Add the wine and the garlic, cover and steam for 3 – 4 minutes until the mussels open.
3 Strain the cooking liquid into a large bowl. Set the mussels aside.
4 Return the mussel liquid to the pan over a high heat. Add the cream and boil for 5 minutes, or until the liquid has reduced by one-third. Add the mussels, season with salt and pepper and cook for a few minutes to warm through, then add the parsley and divide between four serving bowls.
5 Serve with crusty baguette.
Variations You can use fresh tomato sugo instead of the cream if you prefer, or omit the cream altogether and serve in a clear broth.
You could cool the mussels and discard the top shells to serve them open with the meat in their shells – take 100 grams (1 cup) dried breadcrumbs and mix with finely chopped garlic cloves, some chopped parsley and moisten with olive oil, then spoon over the mussels in their shell before grilling in a very hot oven for 10 minutes.
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Photography by William Meppem
As featured in the book French Kitchen, published by ABC Books. Kindly shared by The Bathers’ Pavilion.
Back to recipe index
27Luscious leatherjacket curryMain
Ingredients Method
4 leatherjacket, fins trimmed off and cut across the bone into 3-4 pieces (or ask your fishmonger to fillet them for you)
4 tbsp vegetable oil
rice, to serve (optional)
For the paste4 shallots
4 cloves garlic
1 lemongrass
2cm piece ginger
2 long red chillies
4cm piece fresh turmeric or ½ tsp ground
2 tsp ground coriander
stalks from ½ bunch coriander
2 tbsp vegetable oil
For the curry2 pinches salt
5 kaffir lime leaves
100ml water
250ml coconut milk
1 large handful/punnet cherry tomatoes, cut in half
small handful green beans, tops trimmed
1 tbsp fish sauce
1 tbsp palm sugar, grated
1 lime, juiced
coriander leaves, to garnish
We recommend Also worth a try AvoidLeatherjacket Mackerel
TrevallyMahi MahiLuderick
SkateRay
1 Heat the oil in a large, heavy based pan. Pat the pieces of fish dry and season with salt and pepper. Fry until golden, turning once. Remove and set aside.
2 Roughly chop the paste ingredients and then blend until smooth. Add the blended paste, salt and whole kaffir lime leaves to the pan. Fry the paste, stirring constantly, for 5 minutes or until fragrant and colouring. Add the water and coconut milk.
3 Cover and simmer gently for 5 minutes. Next, place the pieces of seared fish, cherry tomatoes and beans into the sauce. Simmer on a low heat for 5 minutes or until the fish is just cooked through.
4 Season the curry sauce to taste using fish sauce, lime juice and palm sugar. Garnish with fresh coriander and serve.
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Photography by Matt Burke Back to recipe index
DFGF
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29Recipes
VEGETARIAN
Spring vegetable paella
IVAN SAIZEXECUTIVE CHEFRobert Burns
Hotel
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As featured in Seasonal Regional, published by Sustainable Table.
Spring vegetable paellaVegetarian
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
Photography by Matt Burke Back to recipe index
Fennel and citrus salad
SOPHIE O’NEILVictorian Farmers’ Market Association
33Fennel and citrus saladVegetarian
As featured in Seasonal Regional, published by Sustainable Table.
Ingredients Method
3 fennel bulbs
2 lemons, juiced
extra virgin olive oil
1 bunch flat leaf parsley, chopped
salt, to taste
pepper, to taste
1 Wash fennel bulbs and remove outer leaves and any stalks (these can be used to flavour a soup or stew).
2 Cut bulb lengthways then, in the opposite direction, thinly slice the fennel and dress with olive oil, lemon juice and season with salt and pepper.
3 Add chopped parsley, toss and serve.
4DFGF
Photography by Matt Burke Back to recipe index
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Aboutsustainable
tableEvery dollar we spend is a
vote for the type of food systemwe would like to be
a part of
About Sustainable Table 35
Sustainable Table is a young and innovative not-for-profit organisation that empowers people to use their shopping dollar to vote for a food system that is fair, humane, healthy and good for the environment. With up to 60% of our personal eco-footprint embodied in the food that we buy, there is no better place to start.We work hard to educate consumers to make more sustainable food choices. We do this by providing endless free and helpful resources, educational events and by supporting sustainable development projects locally and abroad.
It is an inescapable fact that the environmental issues of today are all linked to our food system. Without a sustainable environment we will not have enough food to feed ourselves, and without a sustainable food system we will not have a natural environment to support our food-growing capacity.
To learn more about our local and international projects, visit sustainabletable.org.au
Want to stay in the loop?Follow us on:
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Sustainable Tablesustainabletable.org.au
Check out our Fishy Business and Seafood Suppliers pages
GoodFishBadFishgoodfishbadfish.com.au
Australian Marine Conservation Societysustainableseafood.org.au
Download their handy iPhone app
Australian Conservation Foundationacfonline.org.au
Seafood Services Australiafishnames.com.au
Fisheries Research & Development Corporation fish.gov.au | fishfiles.com.au
Marine Stewardship Councilmsc.org
Links to love
Organisations that Give a Fork!Sustainable Table’s inaugural Give a Fork! campaign would not have been possible without the financial support of ecostore and Dumbo Feather, two organisations we love for their ethos and support of the environment.
Creative partners
Product partners
Thanks also to our in-kind partners for donating their time, talent and product in support of Give a Fork!
Sustainable Table1/177 Salmon Street Port Melbourne VIC 3207 t 03 8644 4050 e [email protected]
sustainabletable.org.au