Allergen: Contains Fish

Chicken and prawn jambalaya

Chicken and prawn jambalaya

Serves:

Ingredients

  • 2 tbsp olive oil
  • 1 onion, chopped
  • 1 green capsicum, diced
  • 3 stalks celery, chopped
  • 400g can chopped tomatoes
  • 3 bay leaves
  • 1 tsp smoked paprika
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1 tsp Worcestershire sauce
  • 1 tsp Tabasco
  • 3/4 cup rice
  • 3 cups (750ml) chicken stock
  • 2 smoked chicken drumsticks
  • 300g garlic green prawns
  • 1 chicken breast, diced

Method

In a large, heavy-based frying pan, heat oil over high heat and saute onion, capsicum and celery until softened.

Add tomatoes, bay leaves, paprika, thyme, oregano, Worcestershire sauce and Tabasco.

Stir in rice, chicken stock and smoked chicken drumsticks. Reduce heat to medium and cook, stirring occasionally, for about 10 minutes.

Add prawns and chicken. Cook until meat is done (about 10 minutes more). Season to taste with salt, pepper and more Tabasco, if desired.

Find more chicken recipes:

Serving Suggestions

Note

  • Tabasco is optional in this recipe but it is a Cajun dish and is supposed to be spicy.
  • You can buy garlic green prawns at your fishmonger but plain green prawns will be a good substitute if they don't have them.
  • This recipe was created by Alana House.

Healthy fish pie

Healthy fish pie

Serves:

Ingredients

  • 2 tsp oil
  • 2 leeks, sliced
  • 1 fennel bulb, finely sliced
  • 1 stalk celery, peeled and sliced
  • 1 garlic clove, minced
  • salt and pepper
  • 1 tbsp plain flour
  • 1 x 400g tin chopped tomatoes
  • ½ cup vegetable or chicken stock
  • ¼ cup light cream
  • ½ cup fresh parsley, chopped
  • 70g baby spinach leaves
  • 400g firm white fish, cubed or sliced
  • 400g smoked cod, cubed or sliced
  • 9 sheets filo (phyllo) pastry
  • oil spray

Method

Heat oven to 200°C  or 180°C fan-forced. Lightly oil a deep pie dish and set aside.

Heat oil in pan and add leeks, fennel, garlic and celery with a pinch of salt.  Reduce heat and cook until soft – about 15 minutes.

Sprinkle over flour, stir to combine and cook a further minute. Add tomatoes and stock and simmer for 10 minutes. Add cream, parsley and spinach and heat through.

Place fish on bottom of casserole dish, pour over vegetables and sauce. Spray one sheet of filo lightly with oil, fold in half and place over the fish mixture.  Repeat with 4 or 5 sheets until you have covered the pie dish completely, ensuring everything is ‘tucked in’.

Cut remaining filo sheets into quarters, scrunch each one into a ball and place on top of the pie. Spray lightly with oil and bake for 30-40 minutes.

Notes:

  • I have used light filo pastry but if you just can’t have a fish pie without mashed potato, feel free to replace it.
  • I’ve also used a combination of smoked cod and a firm white fish (any firm white fish will be fine) because I like the smoky flavour, but you could just as easily make it with just white fish.
  • Most fish pies are laden with cream and cheese, which tends to drown out the lovely flavours.  But this is a tasty, low fat, healthy fish pie. 1245.7kj (296.6cal); 6.6g total fat (2.1g saturated fat)
  • This recipe was created by Jay Rogers for Kidspot, New Zealand’s best recipe finder.

Find more fish recipes

Serving Suggestions

Note

Beef and pumpkin casserole

Beef and pumpkin casserole

Serves:

Ingredients

  • 700g beef blade steak, cut into 5cm chunks
  • olive oil
  • 1 onion, diced
  • 2 garlic cloves, finely chopped
  • 2 cups butternut pumpkin, chopped.
  • 2 tbsp white wine vinegar
  • 1 bay leaf
  • 3 tbsp thyme leaves
  • zest of one orange
  • 6 anchovies
  • 1 x 400g tin diced tomatoes
  • 2 cups beef stock
  • 1 x 500g packet egg pasta such as pappardelle
  • 20g butter
  • parsley to serve

Method

Preheat the oven to 170°C or 150°C fan-forced.

Heat some olive oil in a heavy-based saucepan over high and in batches, brown the beef on all sides. Set beef aside and season well with salt and pepper.

Reduce heat to medium-low, add a splash more olive oil and cook the onion for five minutes, then add the garlic, pumpkin, vinegar, bay, thyme, zest and anchovies. Stir well and cook for another five minutes.

Now pour in the tomatoes and stock. Bring to the boil then cover and place in the oven for three hours. When ready to serve, cook pasta according to packet instructions, drain and toss with the butter. Serve in deep, warm bowls with a sprinkle of parsley.

Serving Suggestions

Note

  • I prefer to use unpeeled potimarron pumpkin for this recipe but it can be hard to find.
  • Due to the slow cooking of this casserole it is the perfect recipe to use cheaper cuts of beef like bolar blade and chuck steak.
  • This recipe was created by Sophie Hansen for Kidspot, New Zealand's best recipe finder.  You can follow Sophie on Local is Lovely, Facebook, Twitter or Pinterest.

Find related casserole recipes

Tuna melt stuffed capsicums

Tuna melt stuffed capsicums

Serves:

Serves 4

Ingredients

  • 4 medium yellow or red capsicum
  • 1 x 400g can chickpeas, drained
  • 1 x 185g canned tuna in springwater, drained
  • 3 large spring onions, finely sliced
  • 1 celery stalk, finely chopped
  • 2 tomatoes, chopped
  • 2 tbsp light mayonnaise
  • 1 cup (80g) low fat tasty cheese

Method

Heat oven to 180å¡C (160å¡C fan-forced), line an oven tray with baking paper and set aside.

Cut the top quarter off each capsicum and scoop out the seeds.

Roughly mash the chickpeas using the back of a fork.

Mix the tuna, chickpeas, spring onions, celery, tomatoes, mayonnaise and half the grated cheese together.

Divide mixture among the capsicums.

Top capsicums with remaining grated cheese and bake for 30-40 minutes until the capsicum is soft but still holding its shape.

Serve with salad.

Note

  • Don‰Ûªt throw away the tops of the capsicum, keep it for a salad or stir-fry.
  • If you‰Ûªre not a fan of chickpeas (or just don‰Ûªt have any), you can use cooked brown rice (or white) or just double the tuna for a low carb option.
  • This recipe was created by Jay Rogers for Kidspot, New Zealand’s best recipe finder. You can follow Jay atåÊThe Moodie FoodieåÊand onåÊFacebook,åÊTwitteråÊoråÊPinterest.

Brown rice and cucumber sushi rolls

Brown rice and cucumber sushi rolls

Serves:

Makes 7

Ingredients

  • 1 1/2 cup short-grain brown rice
  • 1/4 cup red rice
  • 1/4 cup black rice
  • 4 cup water
  • 1 tsp apple cider vinegar
  • 1/2 tsp raw sugar
  • 2 tbs sesame seeds (toasted)
  • 1 avocado (skin off, chopped)
  • 2 medium carrot (peeled, grated)
  • 2 tbs mayonnaise
  • 1 tin canned salmon
  • 1 lime (juiced)
  • 2 cucumber
  • soy sauce (*to serve)

Method

Wash the rice under cold water until the water is clear. Place in a medium saucepan with the water and a pinch of salt. Bring to the boil, then place the lid on the saucepan and reduce to a low simmer for 35 minutes. Remove from the heat and let the rice stand for a further 20 minutes (with the lid on). Remove the lid, gently fold through the vinegar, sugar and sesame seeds, then refrigerate.

Combine all of the remaining ingredients (except the cucumber and soy) in a bowl and put aside.

Trim the tops and bottoms of the cucumbers. Using a peeler, take away the outer green layer and then cut the cucumber in half across. Still using the peeler, shave down one side in one long go. Turn the cucumber 90 degrees and repeat. Keep this up, shaving each side of what will become a square shape, until you hit the seeds and stop. These shavings will be the outer casing of the sushi rolls.

Lay out your sushi mat with a layer of cling film on top. Lay cucumber strips lengthways along the cling film. Next arrange a layer of rice half a centimetre thick covering 2/3 of the cucumbers. Spread some filling down the centre of the rice.

Use the cling film to roll the cucumber and rice into a roll. The sushi mat is to help keep the shape. Allow these to set in the fridge for 20-30 minutes. Slice the rolls 2cm thick and then remove the cling film before serving with a little soy sauce on the side.

More sushi recipes

Serving Suggestions

Note

  • Add in any additional veggies or ingredients that you or your family like – the more the merrier!
  • Be conscious when choosing your tinned salmon – only buy products that are sustainably sourced and caught (and that are dolphin-friendly).
  • This recipe was created by Adam Clements for Kidspot.

Vietnamese chicken salad

Vietnamese chicken salad

Serves:

4-6 serves

Ingredients

  • 2 chicken breasts, trimmed
  • 1/2 wombok (Chinese) cabbage
  • 4 shallots
  • 2 carrots
  • 2 Lebanese cucumbers
  • 1 bunch mint
  • 1 bunch coriander
  • 4-6 fresh lime cheeks, for serving

Dressing:

  • 2 tbsp brown sugar
  • 1/3 cup (80ml) lime juice
  • 1/3 cup (80ml) fish sauce
  • 2 red bird’s eye chillies, de-seeded and chopped finely

Method

Step 1. Place chicken in a saucepan and cover with cold water. Bring to the boil over high heat then reduce heat and cover. Cook for 8-10 minutes or until cooked through. Remove from heat.

Step 2. Slice wombok and shallots into fine slices, cut carrot and cucumber into matchsticks and strip the leaves off the mint and coriander bunches. Place into a bowl and mix the salad together.

Step 3. Place all dressing ingredients into a bowl and mix together until the sugar is dissolved.

Step 4. Remove chicken from the pan and using two forks, shred into bite-sized pieces. Place salad on plates and top with chicken. Drizzle lightly with dressing and serve with a lime cheek on each plate.

Vietnamese chicken salad

Serving Suggestions

Note

  • Fresh is best for all of these ingredients. Keep the herbs moist and cold until you are ready to use them.
  • If you are preparing this to serve later you will need to store it without the dressing and dress just before serving.
  • There are a number of other vegetables and herbs that you can add to this salad. You can also use Thai basil and fresh been sprouts to give your salad extra crunch.
  • This recipe was created by Jennifer Cheung for Kidspot, New Zealand’s best recipe finder.

Thai beef salad with noodles

Thai beef salad with noodles

Serves:

 

Ingredients

  • 650g rump steak
  • salt and pepper
  • 1 teaspoon olive oil
  • 100g vermicelli rice noodles
  • 1 cup bean shoots
  • 2 lebanese cucumbers, cut into strips
  • ½ cup mint leaves
  • ½ cup coriander leaves
  • ½ cup basil leaves
  • 1 long red chilli, seeds removed, cut into thin strips
  • 2 tablespoons brown sugar
  • 2 tablespoons lime juice
  • 2 tablespoons fish sauce
  • roasted peanuts to garnish

Method

Pound steak to tenderise (very therapeutic) and season with salt and pepper.

Heat oil in frypan over high heat, add steak and cook for 3 minutes each side for medium ‘doneness’.

Transfer meat to plate and cover with foil to keep warm.

Soak the vermicelli in boiling water for 2 minutes, drain in a sieve, rinse with cold water and drain again.

Divide the vermicelli between 4 serving bowls.

In a large bowl combine the bean shoots, cucumber, herb leaves and chilli. Place on top of the vermicelli.

In a small bowl combine sugar, lime juice and fish sauce.

Thinly slice the beef and place on the greens, drizzle with dressing and top with peanuts.

Notes:

  • Use Thai basil if you can find it in your local supermarket or grocer.
  • Take this salad on a picnic – keep the noodles with salad bits, meat and dressing in three separate containers and combine in the great outdoors.
  • Long chillis are quite mild, but omit if your kids won’t like the heat.
  • Recipe created by Melissa Hughes for Kidspot.

Serving Suggestions

Note

Quick potato rosti with smoked salmon

Quick potato rosti with smoked salmon

Serves:

Ingredients

  • 2 potato (peeled)
  • 1 tbs olive oil
  • 4 slice smoked salmon
  • 1/2 cup creme fraiche

Method

Grate potatoes.

Take handfuls of potato and squeeze it out over the sink to remove as much liquid as possible.

Heat oil in a large frypan over high heat. Season potato with salt and pepper and place half in pan, distributing it evenly to form a large disc. Press it down with the back of a spatula. Cook for two minutes, then turn down the heat to medium and cook for a further 3 minutes.

Place a plate upside down on top of the potato and carefully flip the frypan so that the rosti is upended onto the plate. Gently slide it back into the pan and continue cooking for another 4-5 minutes, turning up the heat for the last minute or so to crisp up the base. Remove from pan and keep warm. Repeat with remaining potato. Serve with smoked salmon, creme fraiche and a squeeze of lemon.

Find related salmon recipes

Serving Suggestions

Note

  • A combination of medium heat and high heat ensures the potato cooks through but also crisps up enough. As an alternative method, you could set the rosti over high heat for a couple of minutes each side, then finish cooking in the oven.
  • These quick potato rostis are a great alternative to toast if you are trying to avoid gluten. They are lovely with poached eggs, bacon and wilted spinach.
  • Try a combination of regular and sweet potato if you like.

Chicken tofu and noodle stir fry

Chicken tofu and noodle stir fry

Serves:

 

Ingredients

  • 900 grams fresh hokkien noodles
  • olive or canola oil spray
  • 350 grams firm tofu, cut into cubes
  • 1 teaspoon garlic, minced
  • 1 teaspoon ginger, minced
  • 1 onion, sliced into thin wedges
  • 1 red capsicum, sliced
  • 1 zucchini, sliced
  • 1 carrot, sliced
  • 200 grams fresh baby corn
  • 1 bunch brocollini, coarsely chopped
  • 1/2 cup stirfry sauce
  • 3 tablespoons MAGGI Chilli Sauce
  • 2 tablespoons sesame seeds

 

Method

Place noodles in a large heatproof bowl, cover with boiling water and leave to stand for 2 minutes, gently using a wooden spoon to separate strands.

Spray a nonstick wok or frying pan with oil and heat.

Cook tofu in 2 or 3 batches over high heat until browned; set aside.

Reheat wok, add garlic, ginger, onion and stirfry for 2 minutes or until soft.

Add remaining vegetables and stirfry for 3–5 minutes until tender but still crisp.

Add drained noodles, tofu and combined sauces to wok.

Stirfry for 2 minutes or until heated through.

Toss with sesame seeds and serve immediately.

Garnish with chervil, if desired.

Serving Suggestions

Note

Seafood risotto

Seafood risotto

Serves:

Ingredients

  • 1 onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 2 cups Arborio rice
  • 125mL white wine
  • 1L good quality fish stock (gluten-free)
  • 2 x 200g salmon fillet
  • 12 scallops, roe removed
  • 8 green prawns, peeled, deveined, tail removed
  • zest and juice of 1 lemon
  • 2 tablespoons fresh lemon thyme leaves (or parsley)
  • lemon cheeks, to serve

Method

Place stock in a saucepan and heat until simmering.

Heat oil in a large heavy based frypan at medium heat.

Cook salmon fillets, 3-5 minutes each side depending on thickness of salmon and your preferred level of doneness.

Remove from frypan to plate and chop into bite size pieces.

Reheat frypan, add onion and fry for two minutes, add garlic and cook for another two minutes.

Turn up the heat, add Arborio rice and stir constantly for two minutes until heated through.

Pour in wine, there will be a bit of a sizzle, cook until wine has almost evaporated.

Add a soup ladle (about half_ cup) of hot stock to the frypan, turn the heat down to a simmer and stir until stock absorbed, then add another ladle of stock.

Continue adding stock, stirring and allowing each ladleful to be absorbed before adding the next.

The risotto will take 15-20 minutes to cook.

As always with risotto, make sure you use a nice white wine and enjoy a glass while stirring!

When the rice is nearly soft, add scallops and prawns and cook for another 3 minutes until prawns are pink.

Stir in lemon zest, juice and herbs.

Serve immediately with lemon cheeks.

Notes:

  • If the risotto is a bit gluggy, add more stock (or boiled water if you are out of stock) I am a bit of a wuss when it comes to oysters, mussels, clams etc, but adjust the seafood content to suit your tastes.
  • Seafood or marinara risottos traditionally do not have parmesan added, but I wont tell if you dont.
  • Recipe created by Melissa Hughes for Kidspot.

Serving Suggestions

Note

Green chicken curry

Green chicken curry

Serves:

 

Ingredients

  • 1 teaspoon vegetable oil, plus 1 tablespoon more for chicken
  • 3 Japanese eggplants, sliced
  • 1 cup pumpkin, sliced
  • 500g chicken thighs (preferably free-range), fat removed and chopped
  • 3 tablespoons green curry paste
  • 400ml tin coconut cream
  • 2 cups salt-reduced chicken stock
  • 1 cup tinned baby corn, drained
  • 1 tablespoon sugar, or to taste
  • juice of 1 lime
  • 2 tablespoons fish sauce
  • Jasmine rice to serve

Method

Bring a large wok or non-stick frying pan to a high heat. Add oil, and swirl around so the pan is coated.

Add eggplant and pumpkin, toss around until browned, about 4-5 minutes. Remove eggplant onto a plate and set aside.

Add the extra tablespoon of oil, then add chicken and toss until browned and nearly cooked through, about 6 minutes – be sure to keep the chicken moving so it doesn’t begin to stew with the pumpkin in the pan.

Add curry paste, coconut cream, stock, corn and sugar, and bring to a simmer until chicken is cooked through. Stir through the eggplant, lime juice and fish sauce.

Serve immediately with steamed Jasmine rice.

 

Notes:

  • I love Thai curries, they are so delicious but you don’t need to eat much as the coconut cream is so rich.
  • You can use chicken breast if your family is fussy about bits of fat (like my husband!). I think thighs are nicer, though, and stay softer through the cooking process, rather than drying out like breasts.
  • This curry isn’t too spicy at all, but if it’s too much for your family, simply add 2 tablespoons instead of 3 of the green curry paste.
  • Japanese eggplants look just like regular eggplants but they are long and thin. They also have few seeds, so they don’t have the bitterness that eggplants often have.

This recipe was created by Kristine Duran-Thiessen for Kidspot, New Zealand’s best recipe finder.

Serving Suggestions

Note

Pasta salad

Pasta salad

Serves:

Ingredients

  • 1 packet of penne pasta
  • 1 Spanish onion
  • 1 can tuna in spring water
  • A handful of chopped fresh parsley
  • A handful of Spanish olives
  • 1 boiled egg

Dressing:

  • 1 lemon
  • 2 tbsp of extra virgin olive oil

Method

Cook pasta.

Chop parsley and onion and egg.

Finely combine cooked pasta with all ingredients.

Add dressing to salad and mix until all combined.

Serving Suggestions

Note

Macadamia-crusted Fish

The macadamia crumb mix keeps the fish moist and delicious. The delicate flavour of macadamia nuts doesn’t overpower the fish and it also adds a great crunch.

Ingredients

  • 1/2 loaf vienna bread
  • zest of 1 orange
  • 1 handful of parsley
  • 1/3 cup of orange juice
  • 1/3 cup of melted butter
  • 1 cup of macadamias
  • 2 fillets of white fish, sliced in half

Method

Preheat oven to 180°C. Cover a baking tray with baking paper and set aside.

In a food processor place the bread and zest. Pulse until it resembles crumbs.

Add parsley and macadamias. Pulse to just crush the macadamias.

Pour in the orange juice and butter and pulse until just combined.

Press the crumb mixture onto the fish.

Bake for 20-25 minutes.

Serve with a green salad and wedges of lime to squeeze over the fish.

 

Related fast dinners recipes

 

Serving Suggestions

Note

  • This is so simple but just tastes delicious.
  • Make sure the macadamias are not processed too much. They need to still have a good crunch.
  • This recipe was created by Jennifer Cheung for Kidspot, New Zealand’s best recipe finder.

Beef rice paper rolls

Beef rice paper rolls

Serves:

 

Ingredients

  • 600g rump steak
  • 1/3 cup soy sauce or teriyaki sauce
  • 20 sheets rice paper (gluten-free)
  • 2 carrots, peeled and grated
  • 100g bean thread vermicelli
  • half a cup fresh coriander leaves, chopped
  • 1 cup satay sauce

Method

Bash steak and marinade in soy or teriyaki sauce for at least one hour or overnight.

Heat a non-stick frypan to high heat, cook steak for 3-4 minutes each side until cooked through. Transfer to a plate to cool. When cold, trim away yucky bits and thinly slice meat.

Place vermicelli in a large bowl, cover with warm or boiling water and leave to soak until softened. Drain, rinse under cold water and drain again.

Fill a large bowl with warm water. Dip a sheet of rice paper into the water for about 10 seconds, just until it starts to soften (if you leave it in too long it becomes very tricky to handle), then transfer the sheet to a dinner plate. Place about six pieces of steak, a handful of vermicelli noodles, carrot and coriander in a pile on one end of the rice paper. Fold the top of the rice paper over the ingredients, then fold in each side and roll up. Repeat with remaining ingredients.

Serve on a large plate with satay dipping sauce.

Notes:

  • A great kid-friendly recipe, help them prepare all the ingredients and let them roll up, roll up!
  • If you are a nut-free household, use a hoisin sauce or dipping sauce instead of satay sauce.
  • Recipe created by Melissa Hughes for Kidspot.

Serving Suggestions

Note

Food pyramid

Food pyramid

Serves:

Ingredients

Method

The food pyramid helps kids to receive all the nutrients growing children need each day from the five food groups.

These are:

  • Fruit
  • Vegetables
  • Protein – this includes lean meat, fish, poultry, eggs, nuts, legumes
  • Grains – this includes bread, cereals, rice, pasta and noodles
  • Dairy – this includes milk, yoghurt, and cheese

 

You’ll need to eat a number of serves from each group depending on your age and how active you are. Growing children need the following number of serves from each group:

 

Grains

Vegetables

Fruit

Dairy

Protein
Children 4-7 yrs

3 – 4

4

2

3

1/2-1
Children 8-11 yrs

4 – 6

4 – 5

1 – 2

3

1 – 11/2
Adolescents 12-18 yrs

4 – 7

5 – 9

3 – 4

3 – 5

1 – 2

Sample serves from the Australian Guide to Healthy Eating.

 

How big is one serve?

Fruit:

  • 1 medium piece – such as an apple, banana or pear
  • 2 small pieces – such as a kiwi fruit, passionfruit, plum
  • 1 1/2 tablespoons of sultanas, raisins or currants
  • 4 pieces of dried fruit – such as apricots, pears or figs
  • 1 cup of tinned fruit

Vegetables:

  • 1 potato
  • 1/2 cup (75g) of cooked vegetables
  • 1 cup of salad vegetables
  • 1/2 cup (75g) of cooked legumes – dried beans, peas or lentils

Protein:

  • 65-100g cooked meat or chicken
  • 80-100g of fish fillets
  • 2 small eggs
  • 1/2 cup of cooked dried or tinned beans – such as lentils or red kidney beans
  • 1/3 cup of nuts – such as almonds, cashews or peanuts
  • 1/4 cup of seeds – such as sunflower or sesame

Grains:

  • 2 slices of bread
  • 1 medium bread roll
  • 1 cup of cooked pasta, noodles or rice
  • 1 1/3 cup breakfast cereal
  • 1/2 cup muesli

Dairy:

  • 1 cup of milk
  • 200g of yoghurt
  • 40g of cheese
  • 1/2 cup evaporated milk

While there are plenty of foods that don’t fall clearly into one of these categories – chips, chocolate – it’s best to keep these ‘extras’ to minimum as they are usually high in empty calories, salt, sugars and fats.

Find more:

 

Common Sense Advice. Share your experiences, tips and advice on the Kidspot Message Board.

This article was written by Ella Walsh for Kidspot. Sources include Nestle and Better Health Channel.

 

Serving Suggestions

Note

Honey soy salmon

Honey soy salmon

Serves:

Ingredients

  • 2 tbs honey
  • 2 tbs soy sauce
  • 1 1/2 tbs fresh lime juice
  • 2 tsp dijon mustard
  • 1 tbs water
  • 2 tsp vegetable oil
  • 2 x 200g salmon tails (they haven’t any bones)

Method

In a small bowl whisk together honey, soy sauce, lime juice, mustard, and water.

In a small non-stick skillet heat oil over moderately high heat and cook salmon 2 to 3 minutes on each side, or until golden and just cooked through. Transfer salmon to 2 plates.

Add honey glaze to skillet and simmer, stirring, 1 minute. Pour glaze over salmon. Serve with rice and steamed green vegetables.

Serving Suggestions

Note

Leftover roesti salmon stacks

Leftover roesti salmon stacks

Serves:

 

Ingredients

  • 3 large potatoes (about 700g)
  • 2 tablespoons chives, chopped
  • 60g butter, melted
  • 60mL (1/4 cup) olive oil
  • sea salt and freshly ground black pepper
  • 8 slices smoked salmon (about 200g)
  • fresh herbs (e.g. parsley, lemon thyme, chives), to serve
  • 4 lemon wedges

Method

Preheat oven to 150°C.

Peel potatoes, grate and squeeze out any excess liquid.

Place grated potato in a bowl and mix in the chives, melted butter, salt and pepper.

Heat the oil in a large non-stick frying pan over medium-high heat.

Spoon 2 tablespoons of mixture into the pan for each cake and fry until golden on both sides.

Drain on paper towels and place in oven to keep warm until all cakes are made.

Serve two potato cakes on each plate, top with the salmon, fresh herbs and lemon wedge.

Notes:

  • This recipe works just as well as a light dinner or spoil-yourself breakfast.
  • Also very nice with a poached or fried egg on top!
  • We are on a post-holiday diet (excluding my favourite meal, so the lemon mayonnaise I would normally add to this dish has been omitted. But you go for it.
  • Recipe created by Melissa Hughes for Kidspot.

Serving Suggestions

Note

Tuna mornay

Tuna mornay

Ingredients

  • 1 cup rice
  • 30g butter
  • 2 tblsp plain flour
  • 1.5 cups milk
  • medium tin of tuna in springwater
  • 1 cup grated cheese
  • 1 cup mixed frozen vegetables
  • small tin of creamed corn
  • pinch black pepper
  • pinch cayenne pepper

Method

Boil the rice in a large pot of water.

Melt butter in saucepan. Add flour to butter and stir for 2 mins, being careful not to burn.

Gradually add the milk. Stir white sauce until the mixture starts to thicken. Add the grated cheese.

Add the drained tuna. Add the creamed corn.

Season to taste with peppers. Add frozen veggies to almost cooked rice.

Cook for a few minutes until done and rinse rice and veggies under cold water. Pour rice and veggies into casserole dish.

Pour tuna mix over rice and veggies. Sprinkle with grated cheese and grill if desired to lightly brown.

Prosciutto, asparagus and goats cheese salad

Prosciutto, asparagus and goats cheese salad

Serves:

Ingredients

Salad

  • 100g lean prosciutto, visible fat removed and torn into strips
  • 200g fresh asparagus, wooden ends trimmed
  • 2 cups soft lettuce (such as butter lettuce)
  • 1 cup baby spinach leaves
  • 1 cup rocket leaves
  • 100g goats cheese

Dressing

  • 20g anchovies
  • zest of 1 lemon
  • 1 small garlic clove, minced
  • juice of 1 lemon
  • 40ml (2 tbsp) extra virgin olive oil

Method

To make the dressing, place ingredients into a small processor and blitz until well combined.

Heat a small non-stick frying pan on medium and add torn prosciutto and cook until crispy. Remove prosciutto and set aside.

Heat saucepan with salted water, add the asparagus and cook for 1-2 minutes. Drain and refresh in iced water and then drain again and place on absorbent paper.

Arrange the lettuce, spinach and rocket leaves on 4 plates. Toss through asparagus, goats cheese and dressing.

Top with crispy prosciutto and serve.

More salad recipes

Serving Suggestions

Note

  • You can use any cheese you like, but goats cheese is naturally lower in fat than cow’s cheese and is incredibly soft and creamy.
  • Now before you go all “eewww, I hate anchovies!”, stay with me cause I don’t like them in much else but dressings and sauces either. This dressing is one you’ll make again and again – it’s salty, zesty and packed full of flavour with no fishy anchovy taste. Trust me.
  • Recipe written by Jay Rogers from The Moodie Foodie. You can follow The Moodie Foodie on Facebook, Twitter or Pinterest.

Pot roast

Pot roast

Serves:

 

Ingredients

  • 90g butter
  • 1 cup red wine
  • 2kg corner of topside (without fat)
  • 2 large carrots, cut into large chunks
  • 2 parsnips, cut into large chunks
  • 4 medium potatoes, cut into large chunks
  • 8 small onions, peeled
  • 4 rashers shortcut bacon, diced
  • 1/3 cup cornflour
  • 4 cups beef stock
  • 3 tablespoons tomato paste
  • ½ tablespoon Worcestershire sauce
  • 1 teaspoon sugar
  • 2 teaspoons mixed herbs
  • salt, pepper

Method

Heat 30g butter and ½ cup red wine in large saucepan, add meat, brown well on all sides.

Remove meat from pan.

Add another 30g butter to saucepan, then carrot, parsnip, potato, onion and bacon.

Sauté gently til golden brown.

Remove from pan.

Melt 30g butter in saucepan.

Add flour, stir over high heat until dark golden brown, being careful not to burn.

Remove from heat, add stock and remaining red wine, stir until combined.

Add tomato paste, Worcestershire sauce, sugar and mixed herbs and mix well.

Return to heat until sauce boils and thickens.

Place meat (not the vegie combo) in saucepan, bring to boil, simmer gently 2 hours.

Add prepared vegetables and bacon, simmer for another 30 minutes until vegetables are tender.

Remove meat and vegetables from pan, keep warm.

Bring sauce to boil and simmer uncovered for 10 minutes to thicken.

Carve meat, serve with vegetables and gravy.

Notes:

  • Impressive presented on one large platter in the centre of the table if you are entertaining.
  • Great for leftovers! Store in the fridge in a casserole dish and reheat in microwave or saucepan.
  • A separate serve of greens also adds some colour to this dish.
  • Recipe created by Melissa Hughes for Kidspot.

Serving Suggestions

Note

Vegetable and fish cakes

Vegetable and fish cakes

These vegetable and fish cakes are a tasty way to sneak some veggies into your child’s dinner. Lightly pan-fried they make for a quick mid-week meal.

Ingredients

  • 100g potato or sweet potato
  • 25g carrot
  • 25g leek
  • 25g baby sweet corn
  • 25g broccoli or peas
  • 50g skinless white fish
  • A little chopped dill (optional)
  • 1/2 beaten egg
  • 50g breadcrumbs
  • 1-2 teaspoons olive oil
  • A little plain flour

Method

Wash, peel and chop the potato and carrot. Steam for 5 mins.

Finely slice the leek, corn, broccoli or peas, add to the potato and carrot and steam for a further 5 mins.

Check the fish for bones and finely chop, add to the steamer with the dill if using and cook for another 5 mins.

Meanwhile beat the egg and set aside. Either blend or mash the fish and vegetable mix depending on how coarse or smooth you prefer it .

Add in the egg.

Heat the oil in the frying pan and flour your hands then scoop a dessert spoon sized dollop of the mix and form a patty (the mixture will be moist ) and drop it in the breadcrumbs to coat.

Fry each side for 3-4 mins until golden.

Tomato glazed meatloaf

Tomato glazed meatloaf

Serves:

Ingredients

  • 500g sausage mince
  • 1 cup breadcrumbs
  • 1 small onion, diced
  • 1 carrot, grated
  • 1 cup zucchini, grated
  • 2 tbsp tomato sauce
  • 2 tbsp Italian herbs
  • 1 egg lightly beaten

 

Tomato glaze

  • ½ cup tomato sauce
  • 1/2 cup Worcestershire sauce

Method

Preheat oven to 180ºC. Line a tray with baking paper.

Mix all ingredients except for the glaze.

Form a loaf and bake for 30 mins. Drain excess fat.

Mix glaze ingredients together and spoon sauce mix over top and return to oven.

Cook further 10 minutes until top is glazed.

Stand for 10 mins. Slice and serve with creamy mashed potatoes and seasonal vegetables.

Notes

  • I love to make a double batch of this as it is so nice cold on sandwiches the next day.
  • It’s packed full of veges and the children won’t even know they are in there.
  • This recipe was created by Jennifer Cheung for Kidspot, New Zealand’s best recipe finder.

Serving Suggestions

Note

Grilled Coconut Salmon

Grilled Coconut Salmon

Serves:

Ingredients

  • 4 salmon cutlets
  • 1 tspn sea salt
  • 1 tspn freshly ground black pepper
  • 1/4 cup coconut milk
  • 1 tspn turmeric
  • Light-flavoured oil, such as grapeseed
  • Fresh cucumber and tomato salad
  • 250g cherry tomatoes, diced
  • 2 lebanese cucumber, diced
  • 1 spanish onion, thinly sliced
  • Small handful fresh mint leaves
  • 2 tspn extra virgin olive oil
  • 1 1/2 tbspn lime juice
  • 1 tspn sugar
  • Sea salt, to taste

Method

Season fish with salt and pepper.

In a small bowl, stir together the coconut milk and turmeric. Brush the coconut milk onto the fish, reserving the remaining milk.

Preheat a barbecue or char grill pan on high and brush lightly with oil.

Add the salmon and cook for 2 minutes each side (for medium) or until cooked to your liking, brushing a little more coconut milk onto the freshly grilled surfaces.

Assemble salad and dress.

Serving Suggestions

Note

Healthy Thai fishcakes

Healthy Thai fishcakes

Serves:

Serves 4, Makes 24 cakes

Ingredients

For the fishcakes:

  • 600g firm white fish, finely sliced
  • 1 garlic clove, minced
  • 2 spring onions, chopped
  • 2 tsp lime zest (about 1 lime’s worth)
  • 2 tsp freshly grated ginger
  • 2 tsp red curry paste
  • 1 egg
  • 3 tbsp wholemeal flour
  • salt
  • oil spray

For the salad and dressing:

  • 2 cups cooked rice vermicelli (about 75g dry or 1½ little nests)
  • 1 red capsicum, finely sliced
  • 1/4 cup chopped coriander
  • 1/4 cup mint
  • 1 cup chopped spinach
  • 1 tbsp sesame oil
  • 1 tbsp fish sauce
  • 2 tbsp lime juice
  • 1 tbsp sugar

Healthy Thai fishcakes

Place fish, garlic, spring onions, lemon zest, red curry paste and egg into a food processor and pulse until combined. Don’t over pulse as the mixture will become pasty; you just want the fish to be finely chopped still with some texture.

Stir through flour and season with a little salt.

Heat a non stick frying pan to medium high, spray lightly with oil and place ¼ cups of fish mixture into the pan.

Cook fishcakes in batches for 5 minutes per side or until cooked through.

While cakes are cooking, toss together cooked rice vermicelli, capsicum, coriander, mint and spinach.

Combine the sesame oil, soy sauce, lime juice and sugar in a jar, give a good shake and pour over the noodle salad.

Divide salad among plates or bowls and top with fish cakes.

Find related thai recipes

Serving Suggestions

Note

  • Any type of firm white fish will do. If you’re unsure about what to choose, just ask for a firm white fish that’s good for fishcakes.
  • Different fish will give you different textures. Softer fish such as basa will give you a smooth, soft texture whereas a firmer fish such as snapper will give you a meatier firmer texture. I prefer the snapper but it’s personal preference.
  • This recipe would also work well with salmon.
  • My girls don’t like things too spicy so I go light on the curry paste. If you’ve got spicy eaters in your house, up the curry paste.
  • I use brown rice vermicelli because it’s higher in protein and fibre, but you can certainly use white.
  • Rice vermicelli often comes dried in little nest parcels (about 4 per packet). 75g equals about 1½ nests. I usually cook 2, keeping some noodles for another day.
  • Nutritional values per serve: 1355kj (323.6cals); 7.4g total fat (1.4g saturated fat); 2.4g fibre
  • This recipe was created by Jay Rogers for Kidspot, New Zealand’s best recipe finder. You can follow Jay at The Moodie Foodie and on Facebook, Twitter or Pinterest.

Pork and quinoa balls with sweet chilli sauce

Pork and quinoa balls with sweet chilli sauce

Serves:

Serves 5

Ingredients

  • 1/2 cup black quinoa
  • 1 cup (250ml) stock
  • 500g lean pork mince
  • 1 garlic clove, minced
  • 2 tsp freshly grated ginger
  • 2 spring onions, finely chopped
  • 1 egg, lightly beaten
  • vegetable oil spray
  • 3/4 cup (180ml) sweet chilli sauce

Method

Place quinoa and stock into a small saucepan and bring to a simmer.

Turn the heat down as low as it will go, cover and cook quinoa for 20-25 minutes or until cooked and the liquid has been absorbed. Cool quinoa completely.

Heat oven to 200°C (180°C fan-forced) and line an oven tray with baking paper.

Mix half the cooled quinoa with pork, garlic, ginger, spring onions and egg.

Roll about one tablespoon of mixture in your hands to form a meatball and place on the oven tray. Continue with the rest of the mixture.

Place the tray in the oven and bake for 20 minutes until meatballs are golden and cooked through. Serve either hot or cold with sweet chilli sauce.

Serving Suggestions

Note

  • You only need half the amount of cooked quinoa for this recipe but I find that if I try to cook quinoa in quantities smaller than ½ cup I run into trouble and can’t get it right – either too dry or too wet. Keep the rest for a salad or a healthy omelette or anywhere you would use rice.
  • I’ve used black quinoa for this recipe but you can certainly use white or red. Cooking times may vary with different colours. White tends to cook quicker than black I’ve found so just keep an eye on it.
  • If you’re packing these for lunch make sure you put a freezer block alongside them to keep them cool.
  • Why not pack these in a lunchbox with some cherry tomatoes and vegetable sticks for a lovely healthy lunch.
  • If you are looking for fresh flavours then this Quinoa tabouleh uses quinoa in place of burgul.
  • You can also use quinoa for texture like we have in this Crunchy quinoa salad.
  • You can use quinoa as a crumb coating like we have in these Quinoa calamari rings.
  • You can even sneak quinoa into a burger like we have in this Quinoa cheeseburger with barbecue onions .
  • You can make some Quinoa popcorn chicken  instead of going out for fast food.
  • You can use quinoa in our Salad in a jar to make your salad more satisfying.
  • You can even sneak quinoa into a smothie like we have in this Strawberry quinoa smoothie.
  • Quinoa can be used as porridge like in this Quinoa and apple porridge.
  • Nutritional value per serve: 1075kj (256cals); 7g total fat (2.5g saturated fat); 0.8g fibre
  • This recipe was created by Jay Rogers for Kidspot, New Zealand’s best recipe finder. You can follow Jay at The Moodie Foodie and on Facebook, Twitter or Pinterest.

Salmon Sushi

Salmon Sushi

Serves:

Ingredients

  • 1 sushi-quality salmon fillet, thinly sliced
  • 1 packet seaweed sushi wraps
  • 2 cup cooked sushi rice
  • 1 cucumber, thinly sliced strips
  • 1/4 cup chopped shallots
  • Soy sauce for dipping
  • Wasabi or chinese green
  • horseradish to taste

Method

Roll out a seaweed sushi wrapper onto a flat surface.

A sushi roller may be used.  Place a layer of sushi rice onto the seaweed wrap, gently pressing flat.

Place a thin slice of sushi quality salmon onto the rice, or dice the salmon and place on top.

Spread the strips of cucumber onto the salmon. Top with a sprinkle of shallots.

Roll and slice the sushi.  Serve with soy sauce and wasabi

As an option, you may spread a thin layer of wasabi into the center of the roll while making it.

Serving Suggestions

Note

Tuna and broccoli stir-fry

Tuna and broccoli stir-fry

Serves:

 

Ingredients

  • 2 tablespoons vegetable oil
  • 400g broccoli stalks
  • 1 tablespoon ginger, peeled and finely chopped
  • 3 garlic cloves, smashed and chopped
  • 1 medium onion, sliced
  • 2x 185g tin tuna or one large, drained
  • 2 tablespoons oyster sauce
  • 1 tablespoon fish sauce
  • Juice of one lime (lemon is fine also)

Method

Heat a wok to high. Add oil to wok, heat and then add onion and ginger. Stir to combine.

Add garlic and cook for 1 minute.

Add broccoli, stir to combine then add lime juice and fish sauce. Cover with a lid to steam for 5 minutes. Stir occasionally.

Add tuna, stir to combine then cover to heat through for 1-2 minutes.

Finish with the oyster sauce and 1 tablespoon of water tossed through.

Serve on top of rice.

Notes

  • This is a very fast recipe. If you are serving with rice, cook it first and rest it for 5-10 minutes while you cook the stir-fry.
  • I always serve this with some type of chilli sauce. My husband and eldest son prefer sweet chilli while I go for the sambal every time.
  • Recipe created by Camilla Baker for Kidspot, New Zealand‰s best recipe finder.

 

 

White fish baked in tomato and caper sauce

White fish baked in tomato and caper sauce

This white fish is baked in a very tasty tomato and caper sauce. These are flavours that pack a punch.

Ingredients

  • 2 tbsp olive oil
  • 1/2 bunch basil, leaves and stems separated and chopped
  • 2 cloves garlic, finely chopped
  • 1 tin (400g) diced tomatoes
  • 2 snapper or other firm white fish fillets, deboned
  • 2 tbsp capers, rinsed

Method

Preheat the oven to 220å¡C conventional (200å¡C fan-forced).

Heat the oil over a medium heat in an ovenproof frying pan and cook the garlic and basil stalks for a minute, until fragrant.

Add the tomatoes and basil leaves and stir well, cooking for 10 minutes at a gentle simmer.

Season the fish fillets with salt and pepper.

Place the fish over the tomato sauce in the frying pan and put the pan in the oven for 10 minutes.

Serve with some steamed brown rice and/or crusty bread.

Note

  • When cooking this dish for the whole family I hold the capers back until serving time, so they only go to those who love capers.
  • If you are really in a hurry you can place the fish over the sauce and put a lid on the pan. It will be cooked in 5-8 minutes.
  • This recipe was created by Sophie Hansen for Kidspot, New Zealand’s beståÊrecipe finder.åÊYou can follow Sophie onåÊLocal Is Lovely,åÊFacebook,åÊTwitteråÊoråÊPinterest.

Healthy salmon sausage rolls

Healthy salmon sausage rolls

Serves:

4-Jun

Ingredients

  • 1 tsp olive oil
  • 1 leek, finely chopped
  • 1 celery stalk, finely chopped
  • 1 garlic clove
  •  1 x 415g canned salmon, drained
  • 2 tsp dried dill
  • 4 tbsp extra light cream cheese
  • 1 tsp lemon zest
  • 1 egg, lightly beaten
  • 20 filo pastry sheets
  • oil spray

Method

Pre-heat oven to 220°C (200°C fan-forced) and line a baking sheet with baking paper.

Heat oil in a non-stick frying pan and add leek, celery and garlic with a pinch of salt. Cook on low until vegetables are soft (about 7-8 minutes). Cool slightly. Mix cooled vegetables with remaining ingredients (except pastry), season and mix well to ensure everything is well combined.

Layer 5 filo sheets on top of one another, spraying lightly with oil between layers.

Place one quarter of the salmon mixture on the bottom third of the filo. Roll mixture once then bring in the sides and continue to roll until you have a sausage roll.

Spray sausage roll lightly with oil and place on the baking sheet, seam side down.

Continue with remaining ingredients. Place on the tray.

Bake for 25-30 minutes and serve with a big salad, some crunchy vegetable sticks or your favourite steamed vegetables.

Find related healthy dinner recipes

Serving Suggestions

Note

  • I’ve used filo pastry to keep the fat content down but if you prefer something with more puff, use reduced-fat puff pastry.
  • I say it serves 4-6 people because the sausage rolls are large – one feeds an adult comfortably. 
  • This recipe was created by Jay Rogers for Kidspot, New Zealand's best recipe finder. You can follow Jay at The Moodie Foodie and on Facebook, Twitter or Pinterest.

Thai pea soup

Thai pea soup

Serves:

Serves 3

Ingredients

  • 1 tsp peanut oil
  • 1 onion, finely diced
  • 1 garlic clove, peeled and minced
  • 2 tsp green curry paste
  • 3 cups (750ml) stock
  • 1 cup (250ml) water
  • 1 bunch coriander, washed, roots and leaves separated
  • 500g frozen peas
  • ¾ cup (188ml) light evaporated coconut milk
  • 1 lime
  • 2 spring onions, finely sliced
  • 1 chilli, finely sliced

Method

In a medium saucepan, heat oil and add onion and garlic. Cook on low for 10 minutes until onion is soft.

Add curry paste and cook for a further minute.

Add stock, water and coriander roots. Bring to the boil, reduce heat and simmer for 10-15 minutes.

Add peas and bring soup to the boil. Simmer for 5 minutes.

Place mixture in a blender or food processor and process until smooth.  

Return soup to saucepan and add evaporated milk.

Bring to a gentle simmer, then serve topped with a spritz of lime juice, sliced spring onions, a few coriander leaves and a little chilli for garnish.

Find related soup recipes

Serving Suggestions

Note

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