Sarah Pound shares this super easy and delicious air fried fish poke bowl for your next family dinner
Today, Sarah is making Crispy Fish Taco Bowls with Avocado & Lime Sauce.
Recipe below:
Crispy Fish Taco Bowls with Avocado & Lime Sauce
Like poke bowls, but with the crunch of baked crumbed fish – fresh, filling and fun to build.
Ingredients
4 crumbed Birds Eye frozen fish fillets
1 cup tinned black beans or kidney beans, drained and rinsed
2 cups finely shredded red cabbage
1 Lebanese cucumber, chopped into half moons
2 tomatoes, chopped
1 large avocado, sliced
1/2 cup fresh coriander leaves
1 lime, cut into wedges
Creamy Avocado & Lime Sauce:
1/2 ripe avocado
Juice of 1 lime
2 tablespoons Greek yoghurt or sour cream
1 tablespoon extra-virgin olive oil
1 small garlic clove, crushed
1/2 jalapeno, roughly chopped
Salt and pepper to taste
Optional: small handful of fresh coriander or a dash of water to thin
Method:
Bake the fish according to pack instructions until golden and crispy.
Cook the rice and set aside to cool slightly.
While fish cooks, prepare your toppings: shred the cabbage, chop the cucumber, chop the tomatoes and drain the beans, and slice the avocado.
Make the avocado sauce: Blend all sauce ingredients in a food processor or with a stick blender until smooth and creamy. Add a splash of water to thin if needed.
Assemble the bowls: Start with a scoop of rice, then add beans, cabbage, tomato, cucumber, and avocado. Top with crispy fish fillet slices and a generous drizzle of the avocado lime sauce.
Finish with fresh coriander and a squeeze of lime.
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The Advertiser
20 hours ago
- The Advertiser
Fuss-free family meals on the table fast
Fast, fresh, family-friendly food - that's what every home needs. And when it comes to fast, fresh, family-friendly food, millions of home cooks look to Sarah Pound for inspiration. As the brains behind online hub Wholesome by Sarah and the bestselling cookbook of the same name, Sarah understands the importance of getting delicious, healthy meals on the table with minimum fuss. Her new cookbook, Family Food, focuses on easy weeknight dinners that tick all the boxes, whether you're short on time, a beginner cook or feeding fussy eaters (of any age!). 1. Place the chicken breasts on a chopping board. Cover with baking paper and pound with a rolling pin to an even thickness. Season well with 1 tsp each of salt and pepper. 2. Time to fry. Heat 1 tbsp olive oil and the butter in a large, heavy-based frying pan over medium-high heat. Add the chicken in batches and cook for three to four minutes on each side until lightly golden. Turn the heat down if the chicken is colouring too quickly. Remove the chicken and transfer to a plate. 3. Add the remaining olive oil to the same pan and reduce the heat to medium. Add the garlic and cook, stirring, for two minutes until fragrant. Stir in the mushrooms and cook for five minutes until they release their juices. 4. Add the zucchini and stir for one to two minutes until starting to soften. Stir in the lemon juice, then add the cream and stock and stir again. Add the green beans and push down with the wooden spoon to submerge them in the liquid. Bring to a gentle boil, add the gnocchi and stir them into the sauce. Cover with the lid, turn the heat down to low and simmer for five to six minutes. 5. Add the spinach or silverbeet and toss with the gnocchi, then stir through the parmesan. Return the chicken to the pan. Half-submerge it in the sauce, then serve while hot. Tip: If your cooked chicken is still a little pink inside, simply add it to the sauce with the gnocchi, cover with the lid and let it finish cooking for five minutes or so. Serves 4. 1. First things first. Season the beef with a pinch of salt and 1 tsp pepper. Heat the olive oil in a large frying pan over medium-high heat. Add the beef and sear on all sides until browned. Transfer to your slow cooker. 2. Build some flavour. Add the onion, garlic, tomatoes, tomato paste, wine, stock and dried herbs to the beef in your slow cooker. Cover and cook on high for four hours or low for eight hours until the beef is meltingly tender. 3. Remove the beef from the slow cooker, pull apart with two forks, then return to the sauce and stir through. 4. Now, cook your pasta. Bring a large saucepan of salted water to the boil. Add the pasta and cook until al dente. Drain well, add the pasta to the slow cooker and stir to combine. Season and serve with the parmesan and parsley sprinkled on top. Serves 4 Add any of the following when everything is added to the slow cooker: Add two large roughly chopped zucchini to the slow cooker for the final two hours of cooking. Stir 50 to 100g (1 to 2 cups) chopped English spinach, silverbeet or kale into the finished beef brisket sauce. Avocado and four-bean salsa Yoghurt and lime dressing 1. Start with the salsa. Combine all the ingredients in a large bowl. Set aside. 2. On to the yoghurt and lime dressing. Combine all the ingredients in a small bowl. 3. Toss the fish cubes with the olive oil and spice blend until evenly coated. 4. Heat a large, non-stick frying pan over medium heat. Add the fish and cook for three to four minutes until the white flesh is lightly golden on all sides. In the last 30 seconds of cooking, drizzle the honey over the fish, then toss briefly to coat (this prevents burning). 5. Dish up! Serve the fish in bowls with the avocado and four-bean salsa and a drizzle of the yoghurt and lime dressing. Serves 4 Makes about 1/2 cup. Makes about 1/3 cup. 1. First up, a simple marinade. Combine the garlic, 2 tbsp soy sauce, the balsamic vinegar and a good pinch of salt and pepper in a large shallow bowl. Add the whole mushrooms, turn to coat well and marinate for at least 10 minutes. 2. Essential prep! Preheat the oven to 200° (fan-forced). 3. Time to roast. Tip the mushrooms and marinade onto a baking tray and roast for 15 to 20 minutes until the mushrooms are tender and golden. Set aside. 4. Meanwhile, on to the greens. Blanch the bean shoots and snow peas in a large saucepan of boiling water for one minute, then drain and rinse under cold water to stop the cooking process. 5. Next steps. Combine the bean shoots and snow peas with the cucumber, spring onion, sesame oil, rice wine vinegar and sesame seeds in a large bowl. Add a portion of your preferred rice or noodle base to each serving bowl. Slice the mushrooms and scatter them on top along with the bean shoot salad. 6. Finishing touches. Mix together the remaining soy sauce with the sweet chilli sauce and sriracha and drizzle over each mushroom bowl. Finish with the extra sesame seeds and serve. Serves 4 Fast, fresh, family-friendly food - that's what every home needs. And when it comes to fast, fresh, family-friendly food, millions of home cooks look to Sarah Pound for inspiration. As the brains behind online hub Wholesome by Sarah and the bestselling cookbook of the same name, Sarah understands the importance of getting delicious, healthy meals on the table with minimum fuss. Her new cookbook, Family Food, focuses on easy weeknight dinners that tick all the boxes, whether you're short on time, a beginner cook or feeding fussy eaters (of any age!). 1. Place the chicken breasts on a chopping board. Cover with baking paper and pound with a rolling pin to an even thickness. Season well with 1 tsp each of salt and pepper. 2. Time to fry. Heat 1 tbsp olive oil and the butter in a large, heavy-based frying pan over medium-high heat. Add the chicken in batches and cook for three to four minutes on each side until lightly golden. Turn the heat down if the chicken is colouring too quickly. Remove the chicken and transfer to a plate. 3. Add the remaining olive oil to the same pan and reduce the heat to medium. Add the garlic and cook, stirring, for two minutes until fragrant. Stir in the mushrooms and cook for five minutes until they release their juices. 4. Add the zucchini and stir for one to two minutes until starting to soften. Stir in the lemon juice, then add the cream and stock and stir again. Add the green beans and push down with the wooden spoon to submerge them in the liquid. Bring to a gentle boil, add the gnocchi and stir them into the sauce. Cover with the lid, turn the heat down to low and simmer for five to six minutes. 5. Add the spinach or silverbeet and toss with the gnocchi, then stir through the parmesan. Return the chicken to the pan. Half-submerge it in the sauce, then serve while hot. Tip: If your cooked chicken is still a little pink inside, simply add it to the sauce with the gnocchi, cover with the lid and let it finish cooking for five minutes or so. Serves 4. 1. First things first. Season the beef with a pinch of salt and 1 tsp pepper. Heat the olive oil in a large frying pan over medium-high heat. Add the beef and sear on all sides until browned. Transfer to your slow cooker. 2. Build some flavour. Add the onion, garlic, tomatoes, tomato paste, wine, stock and dried herbs to the beef in your slow cooker. Cover and cook on high for four hours or low for eight hours until the beef is meltingly tender. 3. Remove the beef from the slow cooker, pull apart with two forks, then return to the sauce and stir through. 4. Now, cook your pasta. Bring a large saucepan of salted water to the boil. Add the pasta and cook until al dente. Drain well, add the pasta to the slow cooker and stir to combine. Season and serve with the parmesan and parsley sprinkled on top. Serves 4 Add any of the following when everything is added to the slow cooker: Add two large roughly chopped zucchini to the slow cooker for the final two hours of cooking. Stir 50 to 100g (1 to 2 cups) chopped English spinach, silverbeet or kale into the finished beef brisket sauce. Avocado and four-bean salsa Yoghurt and lime dressing 1. Start with the salsa. Combine all the ingredients in a large bowl. Set aside. 2. On to the yoghurt and lime dressing. Combine all the ingredients in a small bowl. 3. Toss the fish cubes with the olive oil and spice blend until evenly coated. 4. Heat a large, non-stick frying pan over medium heat. Add the fish and cook for three to four minutes until the white flesh is lightly golden on all sides. In the last 30 seconds of cooking, drizzle the honey over the fish, then toss briefly to coat (this prevents burning). 5. Dish up! Serve the fish in bowls with the avocado and four-bean salsa and a drizzle of the yoghurt and lime dressing. Serves 4 Makes about 1/2 cup. Makes about 1/3 cup. 1. First up, a simple marinade. Combine the garlic, 2 tbsp soy sauce, the balsamic vinegar and a good pinch of salt and pepper in a large shallow bowl. Add the whole mushrooms, turn to coat well and marinate for at least 10 minutes. 2. Essential prep! Preheat the oven to 200° (fan-forced). 3. Time to roast. Tip the mushrooms and marinade onto a baking tray and roast for 15 to 20 minutes until the mushrooms are tender and golden. Set aside. 4. Meanwhile, on to the greens. Blanch the bean shoots and snow peas in a large saucepan of boiling water for one minute, then drain and rinse under cold water to stop the cooking process. 5. Next steps. Combine the bean shoots and snow peas with the cucumber, spring onion, sesame oil, rice wine vinegar and sesame seeds in a large bowl. Add a portion of your preferred rice or noodle base to each serving bowl. Slice the mushrooms and scatter them on top along with the bean shoot salad. 6. Finishing touches. Mix together the remaining soy sauce with the sweet chilli sauce and sriracha and drizzle over each mushroom bowl. Finish with the extra sesame seeds and serve. Serves 4 Fast, fresh, family-friendly food - that's what every home needs. And when it comes to fast, fresh, family-friendly food, millions of home cooks look to Sarah Pound for inspiration. As the brains behind online hub Wholesome by Sarah and the bestselling cookbook of the same name, Sarah understands the importance of getting delicious, healthy meals on the table with minimum fuss. Her new cookbook, Family Food, focuses on easy weeknight dinners that tick all the boxes, whether you're short on time, a beginner cook or feeding fussy eaters (of any age!). 1. Place the chicken breasts on a chopping board. Cover with baking paper and pound with a rolling pin to an even thickness. Season well with 1 tsp each of salt and pepper. 2. Time to fry. Heat 1 tbsp olive oil and the butter in a large, heavy-based frying pan over medium-high heat. Add the chicken in batches and cook for three to four minutes on each side until lightly golden. Turn the heat down if the chicken is colouring too quickly. Remove the chicken and transfer to a plate. 3. Add the remaining olive oil to the same pan and reduce the heat to medium. Add the garlic and cook, stirring, for two minutes until fragrant. Stir in the mushrooms and cook for five minutes until they release their juices. 4. Add the zucchini and stir for one to two minutes until starting to soften. Stir in the lemon juice, then add the cream and stock and stir again. Add the green beans and push down with the wooden spoon to submerge them in the liquid. Bring to a gentle boil, add the gnocchi and stir them into the sauce. Cover with the lid, turn the heat down to low and simmer for five to six minutes. 5. Add the spinach or silverbeet and toss with the gnocchi, then stir through the parmesan. Return the chicken to the pan. Half-submerge it in the sauce, then serve while hot. Tip: If your cooked chicken is still a little pink inside, simply add it to the sauce with the gnocchi, cover with the lid and let it finish cooking for five minutes or so. Serves 4. 1. First things first. Season the beef with a pinch of salt and 1 tsp pepper. Heat the olive oil in a large frying pan over medium-high heat. Add the beef and sear on all sides until browned. Transfer to your slow cooker. 2. Build some flavour. Add the onion, garlic, tomatoes, tomato paste, wine, stock and dried herbs to the beef in your slow cooker. Cover and cook on high for four hours or low for eight hours until the beef is meltingly tender. 3. Remove the beef from the slow cooker, pull apart with two forks, then return to the sauce and stir through. 4. Now, cook your pasta. Bring a large saucepan of salted water to the boil. Add the pasta and cook until al dente. Drain well, add the pasta to the slow cooker and stir to combine. Season and serve with the parmesan and parsley sprinkled on top. Serves 4 Add any of the following when everything is added to the slow cooker: Add two large roughly chopped zucchini to the slow cooker for the final two hours of cooking. Stir 50 to 100g (1 to 2 cups) chopped English spinach, silverbeet or kale into the finished beef brisket sauce. Avocado and four-bean salsa Yoghurt and lime dressing 1. Start with the salsa. Combine all the ingredients in a large bowl. Set aside. 2. On to the yoghurt and lime dressing. Combine all the ingredients in a small bowl. 3. Toss the fish cubes with the olive oil and spice blend until evenly coated. 4. Heat a large, non-stick frying pan over medium heat. Add the fish and cook for three to four minutes until the white flesh is lightly golden on all sides. In the last 30 seconds of cooking, drizzle the honey over the fish, then toss briefly to coat (this prevents burning). 5. Dish up! Serve the fish in bowls with the avocado and four-bean salsa and a drizzle of the yoghurt and lime dressing. Serves 4 Makes about 1/2 cup. Makes about 1/3 cup. 1. First up, a simple marinade. Combine the garlic, 2 tbsp soy sauce, the balsamic vinegar and a good pinch of salt and pepper in a large shallow bowl. Add the whole mushrooms, turn to coat well and marinate for at least 10 minutes. 2. Essential prep! Preheat the oven to 200° (fan-forced). 3. Time to roast. Tip the mushrooms and marinade onto a baking tray and roast for 15 to 20 minutes until the mushrooms are tender and golden. Set aside. 4. Meanwhile, on to the greens. Blanch the bean shoots and snow peas in a large saucepan of boiling water for one minute, then drain and rinse under cold water to stop the cooking process. 5. Next steps. Combine the bean shoots and snow peas with the cucumber, spring onion, sesame oil, rice wine vinegar and sesame seeds in a large bowl. Add a portion of your preferred rice or noodle base to each serving bowl. Slice the mushrooms and scatter them on top along with the bean shoot salad. 6. Finishing touches. Mix together the remaining soy sauce with the sweet chilli sauce and sriracha and drizzle over each mushroom bowl. Finish with the extra sesame seeds and serve. Serves 4 Fast, fresh, family-friendly food - that's what every home needs. And when it comes to fast, fresh, family-friendly food, millions of home cooks look to Sarah Pound for inspiration. As the brains behind online hub Wholesome by Sarah and the bestselling cookbook of the same name, Sarah understands the importance of getting delicious, healthy meals on the table with minimum fuss. Her new cookbook, Family Food, focuses on easy weeknight dinners that tick all the boxes, whether you're short on time, a beginner cook or feeding fussy eaters (of any age!). 1. Place the chicken breasts on a chopping board. Cover with baking paper and pound with a rolling pin to an even thickness. Season well with 1 tsp each of salt and pepper. 2. Time to fry. Heat 1 tbsp olive oil and the butter in a large, heavy-based frying pan over medium-high heat. Add the chicken in batches and cook for three to four minutes on each side until lightly golden. Turn the heat down if the chicken is colouring too quickly. Remove the chicken and transfer to a plate. 3. Add the remaining olive oil to the same pan and reduce the heat to medium. Add the garlic and cook, stirring, for two minutes until fragrant. Stir in the mushrooms and cook for five minutes until they release their juices. 4. Add the zucchini and stir for one to two minutes until starting to soften. Stir in the lemon juice, then add the cream and stock and stir again. Add the green beans and push down with the wooden spoon to submerge them in the liquid. Bring to a gentle boil, add the gnocchi and stir them into the sauce. Cover with the lid, turn the heat down to low and simmer for five to six minutes. 5. Add the spinach or silverbeet and toss with the gnocchi, then stir through the parmesan. Return the chicken to the pan. Half-submerge it in the sauce, then serve while hot. Tip: If your cooked chicken is still a little pink inside, simply add it to the sauce with the gnocchi, cover with the lid and let it finish cooking for five minutes or so. Serves 4. 1. First things first. Season the beef with a pinch of salt and 1 tsp pepper. Heat the olive oil in a large frying pan over medium-high heat. Add the beef and sear on all sides until browned. Transfer to your slow cooker. 2. Build some flavour. Add the onion, garlic, tomatoes, tomato paste, wine, stock and dried herbs to the beef in your slow cooker. Cover and cook on high for four hours or low for eight hours until the beef is meltingly tender. 3. Remove the beef from the slow cooker, pull apart with two forks, then return to the sauce and stir through. 4. Now, cook your pasta. Bring a large saucepan of salted water to the boil. Add the pasta and cook until al dente. Drain well, add the pasta to the slow cooker and stir to combine. Season and serve with the parmesan and parsley sprinkled on top. Serves 4 Add any of the following when everything is added to the slow cooker: Add two large roughly chopped zucchini to the slow cooker for the final two hours of cooking. Stir 50 to 100g (1 to 2 cups) chopped English spinach, silverbeet or kale into the finished beef brisket sauce. Avocado and four-bean salsa Yoghurt and lime dressing 1. Start with the salsa. Combine all the ingredients in a large bowl. Set aside. 2. On to the yoghurt and lime dressing. Combine all the ingredients in a small bowl. 3. Toss the fish cubes with the olive oil and spice blend until evenly coated. 4. Heat a large, non-stick frying pan over medium heat. Add the fish and cook for three to four minutes until the white flesh is lightly golden on all sides. In the last 30 seconds of cooking, drizzle the honey over the fish, then toss briefly to coat (this prevents burning). 5. Dish up! Serve the fish in bowls with the avocado and four-bean salsa and a drizzle of the yoghurt and lime dressing. Serves 4 Makes about 1/2 cup. Makes about 1/3 cup. 1. First up, a simple marinade. Combine the garlic, 2 tbsp soy sauce, the balsamic vinegar and a good pinch of salt and pepper in a large shallow bowl. Add the whole mushrooms, turn to coat well and marinate for at least 10 minutes. 2. Essential prep! Preheat the oven to 200° (fan-forced). 3. Time to roast. Tip the mushrooms and marinade onto a baking tray and roast for 15 to 20 minutes until the mushrooms are tender and golden. Set aside. 4. Meanwhile, on to the greens. Blanch the bean shoots and snow peas in a large saucepan of boiling water for one minute, then drain and rinse under cold water to stop the cooking process. 5. Next steps. Combine the bean shoots and snow peas with the cucumber, spring onion, sesame oil, rice wine vinegar and sesame seeds in a large bowl. Add a portion of your preferred rice or noodle base to each serving bowl. Slice the mushrooms and scatter them on top along with the bean shoot salad. 6. Finishing touches. Mix together the remaining soy sauce with the sweet chilli sauce and sriracha and drizzle over each mushroom bowl. Finish with the extra sesame seeds and serve. Serves 4
7NEWS
2 days ago
- 7NEWS
Kiwi foodie sensation Sarah Tuck shares her perfect easy winter meals that will be a winner in your household
Sarah Tuck is a New Zealand based food and recipe blogger. Today, Sarah will be making: easy-bake chicken and leek risotto, and baked carrots and parsnips with whipped ricotta and hot honey. Recipe below: Baked Chicken and Leek Risotto (gf) This oven-baked risotto combines tender chicken, sweet leeks and fragrant tarragon in a creamy, lemon-scented rice. With no need for constant stirring, it's a fuss-free take on the classic and an easy dinner for any night of the week. 1 tablespoon extra virgin olive oil 20 grams butter 400 grams chicken thighs, sliced into 1cm strips sea salt and ground pepper 1 small leek, thinly sliced 2 cloves garlic, crushed 1½ teaspoons dried tarragon ½ cup risotto rice 1¾ cups chicken stock (I used a stock pot) 2 teaspoons finely grated lemon zest ½ cup grated parmesan cheese, plus extra to serve ½ cup toasted sliced almonds, to serve Method Preheat the oven to 160°C fan bake. Heat the oil and butter in a medium ovenproof frying pan. Add the chicken, season with salt and pepper and cook until lightly golden. (It doesn't need to be fully cooked.) Take out with a slotted spoon and set aside. Add the leek, garlic and tarragon along with 2–3 tablespoons of water to lift all the sticky bits off the base of the pan. Season well with salt and pepper, cover and cook for 5 minutes. Stir in the rice then the stock and zest and season with salt and pepper. Put the chicken and any juices on top then scatter over the parmesan. Bake, uncovered, for 25–30 minutes until the rice is just cooked and the liquid has been absorbed. TO SERVE: Scatter over the almonds and top with a grating of parmesan and a grind of pepper. SERVES 2 COOK'S NOTE: If you don't have a suitable ovenproof frying pan, cook the recipe then tip into a shallow ovenproof casserole dish and scatter over the parmesan before baking. Roasty Baby Carrot, Parsnip and Red Onion on Whipped Ricotta (gf) (v) This pretty-as-a-picture dish makes for the perfect side for almost any roasted or grilled meat. 9 baby carrots, halved lengthways 4 medium parsnips, halved lengthways 1 large red onion, halved and cut into wedges 3 tablespoons extra virgin olive oil 1½ teaspoons cumin seeds sea salt and ground pepper Whipped Ricotta 500 grams ricotta cheese 1 tablespoon honey 1 teaspoon sea salt Chilli Honey 125ml runny honey 1 teaspoon chilli flakes To serve 2/3 cup toasted walnut pieces Preheat the oven to 190°C fan bake. Put the carrots, parsnips, red onion, oil and cumin seeds in a roasting dish. Toss to coat everything, season with salt and pepper and spread out into a single layer Roast for 10 minutes, toss again, and roast for a further 15–20 minutes until golden and cooked through. Whipped Ricotta: Put the ricotta, honey and salt in a food processor and whiz until the mixture is smooth, about 1 minute. Store in a sealed container in the fridge for up to 2 days. Chilli Honey: Put the honey and chilli flakes in a microwave-safe jug and heat for 15 seconds, just to warm through. Pour into a container and store covered for up to a week.
The Age
2 days ago
- The Age
This speedy rice dish has all the flavours of spanakopita but none of the fuss
300g (1½ cups) long-grain white rice ¼ cup extra virgin olive oil 4 garlic cloves, minced 1 large leek, sliced thinly and washed well 2 tsp salt (reduce if your stock is seasoned) 280g-300g fresh baby spinach ½ cup roughly chopped parsley, divided into two halves ½ cup roughly chopped dill, divided into two halves black pepper 700ml chicken or vegetable stock 1 cup frozen peas, thawed zest and juice of 1 lemon 25g butter 60g Greek feta Rinse the rice in a sieve until the water runs clear and set it aside. Place a medium-sized pot over medium-high heat and add the olive oil, garlic and leek with a good pinch of salt. Saute for about 5 minutes. Add the baby spinach, half the parsley and half the dill, and cook until everything is wilted. It will look like too much initially, but it cooks down. Add the rice, the remaining salt and the black pepper and toss. Pour in the stock and bring to a simmer. Cover the pot with a tight-fitting lid and reduce the heat to low. Allow it to steam for 18 minutes. Turn the heat off and leave the pot untouched, with the lid still in place, for 5 minutes. Uncover the pot and fluff the rice with a fork. Add the peas, the lemon zest and juice, as well as the butter and the remaining parsley and dill. Stir together to evenly distribute. Crumble the feta, sprinkle it over the top, then serve.
