Seafood and vegetarian recipes to tantalise your tastebuds
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Delivered by Proudly supported by 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.
Why you should Give a Fork! this October Introduction 1
Here’s how GIVE A FORK! WORKS...
Cast the line Reel them in Ask your friends to Between 7-14th October Australians are encouraged to get donate what they would’ve . The together with their friends and family spent on a night out money you raise will help us and host a sustainable seafood (Sustainable Table) to continue . It’s a chance to eat, dinner party our important work of building drink and be merry and, importantly, a fair and sustainable food chat about the simple things each system by providing you with of us can do to make a positive endless free and helpful difference to our oceans. resources, educational events and by supporting sustainable development projects locally Get hooked and abroad.
Host a Give a Fork! sustainable dinner party Can’t cook? and receive a free host pack equipped with everything you Cooking not your forte? Check need to host a dinner party out our participating Give a Fork! with a difference. restaurants instead.
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.
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. 2
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 Introduction 3
on the issues GET HOOKED 4
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
Fast fishy facts
6 ways to explain to your friends why they Fishy Business should Give a Fork! an underwater snapshot Watch our 6-minute video on the issues Presented by Proudly supported by or read the points summarised below.
1 Populations of predatory Fishing supports the 2 fish species have been reduced livelihoods of more than to just 10% of what they were in 520 million people the 1950s Many of these people are from Fish such as Bluefin Tuna, Swordfish, developing countries living as Shark (flake), Marlin, Cod, Halibut, Skate and subsistence fishermen; the Flounder play key roles in keeping underwater loss of fish stocks puts them ecosystems healthy and in balance, yet they at risk of hunger are under threat because of us. and poverty and places Our ocean ecosystem is being destroyed more pressure from seabed to surface due to toxic chemical on land-based waste, overfishing, and species depletion, protein sources. and we must act now. What is sustainable seafood? 5
3 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. 4 5 A whopping 72% of the Choosing sustainable seafood eaten in Australia seafood will save you money (mostly prawns and canned and Enjoy seafood more mindfully frozen fish) is imported, often by making it a treat and choosing from countries such as Thailand more sustainable species – and Vietnam, that have very they’re usually more delicious few environmental and ethical and cheaper too! controls Oliver Edwards, Chef and Cheap imports might cost us less, but Founder of GoodFishBadFish says the environment and farming choosing local and sustainable communities pay a much higher price. seafood varieties can be Environmental destruction, food unexpectedly cheap; insecurity, human rights abuses and illegal land-seizures are just a few “You can buy mullet, an examples of the problems. If buying underrated but incredibly from overseas, do your homework; look delicate and delicious white for accreditation logos (i.e. MSC) and fish, for under $3 a plate!” sustainable fish species.
6 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. 6
Sustainable seafood shopping tips
1 2 Buy Australian Switch your fish seafood, fresh Swap Bluefin Tuna, not frozen Shark (flake) and Swordfish for a tasty, Buying fresh seafood supports sustainable alternative local communities and it won’t have such as Mackerel, travelled as far to reach your plate. Australian Salmon (sometimes Australia ranks 4th in the world called Bay Trout, not to be confused for responsibly managed fisheries, with Tasmanian-raised Atlantic yet 72% of the seafood we eat is Salmon - that’s a bit of a no no) or imported and often comes from Trevally. Use our Switch The Fish countries such as Thailand and Guide for alternatives to many Vietnam who rank 42nd and 45th other favourite species or choose respectively. from our 8 favourite sustainable seafood species.
3 Look for country of origin labels at the shop or fishmonger These labels are mandatory in Australia.
4 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.
5 Download the AMCS Sustainable Seafood iphone app or keep our free pocket guide in your wallet Use the app or pocket guide to buy fish rated as a “Better Choice”. Sustainable seafood shopping tips 7 6 Eat lower down the food chain Small schooling fish like Sardines and Mackerel are usually fast breeding and short-lived, making their stocks more robust and capable of withstanding fishing pressures.
7 8 Always ask the shop or Skip the sushi restaurant where the Deemed a healthy takeaway alternative, seafood has come from sushi shops serve predominantly Tuna, or what fishing method Atlantic Salmon and imported Prawns, was used to catch it three species that are widely deemed as being a poor choice Even if they don’t always have for our oceans and the the answer, species. Consider this you’ll get them when next ordering thinking about sushi and go for the the issue. vegetarian option.
9 Avoid plastic packaging to save our fishy friends Australians 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.
10 Fish is still meat so make it a treat If 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. 8
Our favourite species Information adapted from GoodFishBadFish Sardines* Mullet
Standard names Standard names Australian Sardine Mullet Sardines have soft oily flesh and are Yelloweye Mullet one of the richest sources of omega-3 Sea Mullet fatty acids and are great for heart Sand Mullet health. They need only very short Mullet has moist oily flesh and is cooking times. They’re particularly terrific baked, grilled or pan-fried, with suited to barbequing, grilling or pan- the skin crisping beautifully. It marries frying. They carry strong-flavoured well with strong flavours and is also herbs and spices very well. excellent smoked.
Why we love them Why we love them Apart from being super tasty and super Easy on the hip pocket, Mullet are cheap, Australian Sardines are a species short-lived, fast growing fish with able to replenish quickly. They’re caught robust stocks. They are caught by by purse seine, a fishing technique that localised fisheries using target- is highly selective and so has little to no specific netting methods, so there is impact on marine habitat. little to no bycatch.
How to prepare them How to prepare them Sardines can be eaten whole, bones Ask your fishmonger to scale and and all (especially when cooked crispy), clean your mullet if you buy it whole. but you can fillet and butterfly them. You can also ask them to fillet it, or try Watch this short video to see how. it yourself by following this short video.
* Australian and fresh, not tinned if you can help it Recipe to try Recipes to try Dig into Oliver Edwards’ scrumptious Sarah Wilson’s scrumptious Witlof sardineBoats ‘Sandwiches’ of or Oliver Edwards’ yellow-eye mullet Sardines with oregano, stuffed with pine nuts garlic and chilli and raisins
Please note not all recipe links will be available in this version, you’ll need to register to host a dinner party! Our favourite species 9
Trevally Whiting
Standard names Standard names Trevally King George Whiting Black Trevally Sand Whiting Silver Trevally* Yellowfin Whiting Bluefin Trevally Trumpeter Whiting Bigeye Trevally Whiting are coastal marine fish, of Giant Trevally which 13 species occur in Australian Trevally has a delicate flavour and waters. The largest and most popular firm, dense, slightly oily meat. They of the Whiting family is the King George are best lightly cooked, either grilled, Whiting (KGW). barbequed or pan-fried. Whiting are well regarded for their delicate, sweet white flesh. They are Why we love them an excellent plate-sized fish to roast or Trevally are mostly caught as bycatch barbeque whole. Fillets can be steamed, of other fisheries, so eating them is poached, pan-fried, or grilled. Also a putting them to good use. great fish for deep frying, especially with a coating such as a batter or crumb. How to prepare them Ask your fishmonger to scale and Why we love them clean your trevally if you buy it whole. The AMCS and GoodFishBadFish both You can also ask them to fillet it, or list these little guys as a better choice try it yourself by following this short in terms of sustainability and that’s tutorial video. good enough for us!
* Best to think twice about this How to prepare them species as per the AMCS Sustainable Whiting are delicate and fillets are thin, Seafood guide 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 try Recipe to try Tantalise your tastebuds Oliver Edwards’ delicious with this aromatic Ceviche Sand whiting by food photographer with Spring Salad and Matt Burke Sauce Gribiche 10
Mussels Leatherjacket
Standard names Standard names Blue Mussel Leatherjacket Green Mussel Reef Leatherjacket Mussels are super juicy and have a Ocean jacket great ‘sea flavour’. They cook in no Leatherjackets have firm white flesh time at all, the edible portion being the that stays nice and moist. The meat muscle inside the shell. As soon as the holds its shape when diced and used shells open, remove from the heat to in curries or soups. Whole fish or fillets prevent the meat from becoming tough can be steamed, poached or pan-fried. and chewy. And just so you know, the idea that a mussel that doesn’t open Why we love them should be discarded is a myth. Simply Despite being a delicious and meaty prise open the shell to get to the fish, Leatherjackets are not very meat - if it’s gone bad you’ll be able popular and so unfortunately there is to smell it distinctly. major discard of this species at sea. We need to create a better market for Why we love them this delicious fish, so let’s embrace it! Mussels are little gems of the sea. They eat by filtering bay water, so we How to prepare them actually end up with cleaner bays Leatherjackets are usually sold with by farming them there. The AMCS their heads, tough outer skins and guts agrees - mussels are a more already removed, so there is no prep sustainable choice than say, some required! species of prawn or lobster.
How to prepare them Mussels need to be de-bearded and cleaned prior to cooking. Click here for a short how-to video.
Recipe to try Recipe to try Lock your lips around Indulge in Serge Dansereau’s Oliver Edwards’ Mussels with Luscious White Wine and Cream leatherjacket Curry
Please note not all recipe links will be available in this version, you’ll need to register to host a dinner party! Our favourite species 11
Squid Mahi Mahi
Standard names Standard names Squid Mahi Mahi Southern Calamari Dolphinfish Northern Calamari Dorado Gould’s Squid Mahi Mahi are popular with foodies and New Zealand Arrow Squid chefs overseas but are less well known Cuttlefish in Australia. Their flesh is firm and full Squid, calamari and cuttlefish are of flavour. Mahi Mahi makes excellent all closely related and can be used steaks for grilling or barbequing and is interchangeably. The rules are – cook also good for curries and bold flavours. them quickly on a high heat (such as frying, grilling or barbequing) or Why we love them slowly on a low heat (like braising). The Apart from their meaty flesh that delicate flesh picks up flavours nicely, makes them a terrific substitute for so it benefits from marinating. Swordfish, Mahi Mahi are fast growing and short-lived and are also common Why we love them bycatch of Tuna fisheries. Squid and its cousins are short-lived and fast-growing groups of species, How to prepare them so are considered relatively robust to Mahi Mahi is usually sold as fillets or fishing pressures and we’re less likely steaks, so no prep is required. to overfish them.
How to prepare them Nearly all parts of a squid are edible, including the bodies, fins, tentacles Recipe to try and the ink (used to flavour rice or Want to try Mahi Mahi? Why not try pasta dishes). Ask your fishmonger to it Longrain style with this clean and prepare your squid, or do it yourself using this easy video tutorial. Pan fried mahi mahi with a salad of banana blossom, roasted eschalot Recipe to try and chilli dressing Get stuck into some squid with Serge Dansereau’s So now that you’ve learnt a Grilled squid with little bit more about why we need Merguez sausages to switch our fish and how to go about it, let’s get cooking! 12
Switch the Fish & find what’s right for your dish
Based on information from the goodfishbadfish.com.au GoodFishBadFish ‘Seafood Converter’
Cooking technique Avoid Try Also good Orange Roughy Bream Australian Luderick (AKA Sea Perch Mullet Herring Snapper or Deep-Sea Whiting (AKA Tommy (Victorian)** Pan-Fry Perch) Ruff) Flathead Squid & Australian Calamari Sardine Trevally Swordfish Bonito Australian Luderick or Marlin Mahi Mahi Salmon (AKA Mullet Spanish Mackerel Bay Trout)* Octopus Leatherjacket Australian Squid & Sardine Calamari Bream Tailor Flathead Trevally Leatherjacket Grill or BBQ Imported Local wild prawns, Crab Prawns especially King Prawns Squid & from the Spencer Gulf, Calamari SA and Banana, Tiger and Endeavour Prawns from the Northern Prawn Fishery, which both have MSC certification. Skate or Ray Leatherjacket Bonito Octopus Braise, Curry Mahi Mahi Crab Snapper or Stew Mackerel Luderick (Victorian)** Trevally Mussels Bluefin Tuna Bonito Australian Mussels or Sea-Cage Mackerel Salmon Octopus Raw, Cured, farmed Atlantic Whiting (AKA Bay Oysters Salmon Trout)* Smoked or Pickled Snapper Flathead (Victorian) ** Mullet Shark (Flake) Bream Mackerel Deep-Fry Flathead Trevally Whiting Squid & Calamari
* 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. Healthier for you, better for the planet ecostore.com.au
Dumbo Feather Conversations with extraordinary people.
The iPad app is here and it’s free! 14 RECIPES
In 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
Fried calamari Mussels with Spring vegetable and artichokes white wine and paella cream
Witlof sardine Luscious Fennel and citrus boats leatherjacket salad curry
Gluten free Dairy free Recommended number of portions GF DF 4 Recipes 15
What’s to come if you sign up to host a dinner party!
Grilled squid Sardines with Cured blue Ceviche with merguez oregano, garlic mackerel with sausages and chilli rhubarb puree and apple salad
Oysters naturale Pan fried Arroz caldoso Canh Chua with mignonette mahi mahi with wild yabby & Vietnamese Sour sauce with a salad of seaweed Soup banana blossom, roasted eschalot and chilli dressing
‘Sandwiches’ Sand whiting Beetroot ravioli Avocado and of yellow-eye with spring with sage butter grapefruit salad mullet stuffed salad and sauce with pine nuts gribiche and raisins
Spinach and Topped to the Salad of ancient ricotta pie hilt mushies grains with feta with tahini sauce and kasundi BEGIN ANY WHERE Creative communication and the occasional e-Cookbook spdesign.com.au Recipes 17
ENTREES Fried calamari and artichokes
LYNDEY MILAN Entrée Fried calamari and artichokes 19
We recommend Also worth a try Calamari Cuttlefish Squid Octopus
Ingredients Method DF 4
4 large calamari 1 Prepare the calamari by watching this short 4 – 6 artichoke hearts, instructional video by the Sydney Fish Market, or preserved in oil following these instructions: Clean calamari by gently pulling on the tentacles to remove them. Cut tentacles ¹⁄³ cup (50g) plain flour off below the head, discard head. Cut tentacles into 1 tsp salt pieces. Remove the clear quill from the body of the 1 tsp ground pepper calamari and dark membrane, and discard. Salt your fingers to remove the skin. Cut off flaps and slice into 1 tbsp ground rigani* strips. Cut open the calamari hood and slice into strips. olive oil for deep frying Rinse calamari well and pat dry with kitchen paper. lemon wedges or cheeks, 2 Drain artichokes from oil, pat dry with kitchen paper to serve and quarter each. 3 Place flour, salt, pepper and rigani in a small plastic * Rigani is dried Greek oregano, you’ll find it in some large delis bag. Add the calamari and artichokes, in batches if and spice stores. It is sold in necessary, and shake until they are coated. large bags with the herb still on the stalk. It adds a delicious, 4 Pour olive oil into a deep, medium sized saucepan to a unmistakable Greek flavour to depth of about 7cm, and heat until hot. Test heat of oil dishes. You could substitute it with a wooden implement to see if bubbles appear. for dried oregano. 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 As featured in Lyndey & Blair’s historic and picturesque Peloponnese. The accompanying Taste of Greece - available on book features stunning photography, amusing anecdotes and DVD or buy the book. authentic yet fresh recipes.
Photography by Chris Chen Back to recipe index
Witlof sardine boats
SARAH WILSON Entrée Witlof sardine boats 21
We recommend Also worth a try Avoid Sardines Mullet Swordfish Trevally Australian Herring
Ingredients Method GF 2
6 sardine fillets 1 In a frying pan, grill the sardines on both sides over a ½ cup flat leaf parsley medium heat with a little olive oil. finely chopped 2 Transfer to a small bowl and smash together with ½ lemon, juice and grated the parsley, lemon zest and juice, chilli to taste and zest olive oil. 1 long red mild chilli, 3 Pull apart the witlof and top with a spoonful of cream finely chopped cheese and some sardine mixture. 2 tbsp extra virgin olive oil 1 witlof (also known as endive or chicory) ¼ cup cream cheese
As featured in the book I Quit Sugar, published by Pan Macmillan Australia
Photography by Marija Ivkovic Back to recipe index
22 Recipes 23
MAINS Mussels with white wine and cream
SERGE DANSEREAU Main Mussels with white wine and cream 25
Ingredients Method 4
3kg mussels, scrubbed 1 Check all the mussels to see if there are any broken or and de-bearded open ones and discard them. Rinse them under cold (click here for a water and drain. how-to video) 2 Heat a large saucepan over high heat and toss in the 250ml (1 cup) dry mussels. Add the wine and the garlic, cover and steam white wine for 3 – 4 minutes until the mussels open. 2 garlic cloves, sliced 3 Strain the cooking liquid into a large bowl. Set the 300ml pouring cream mussels aside. 2 tbsp flat leaf parsley, 4 Return the mussel liquid to the pan over a high heat. chopped Add the cream and boil for 5 minutes, or until the liquid has reduced by one-third. Add the mussels, 1 french baguette, season with salt and pepper and cook for a few torn, to serve minutes to warm through, then add the parsley and salt and pepper, to taste 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.
As featured in the book French Kitchen, published by ABC Books. Kindly shared by The Bathers’ Pavilion.
Photography by William Meppem Back to recipe index
Luscious leatherjacket curry
OLIVER EDWARDS GoodFishBadFish Main Luscious leatherjacket curry 27
We recommend Also worth a try Avoid Leatherjacket Mackerel Mahi Mahi Skate Trevally Luderick Ray
Ingredients Method GF DF 4
4 leatherjacket, fins trimmed off and cut 1 Heat the oil in a large, heavy based across the bone into 3-4 pieces (or ask pan. Pat the pieces of fish dry and your fishmonger to fillet them for you) season with salt and pepper. Fry until 4 tbsp vegetable oil golden, turning once. Remove and set aside. rice, to serve (optional) 2 Roughly chop the paste ingredients For the paste and then blend until smooth. Add the blended paste, salt and whole kaffir 4 shallots lime leaves to the pan. Fry the paste, 4 cloves garlic stirring constantly, for 5 minutes or 1 lemongrass until fragrant and colouring. Add the water and coconut milk. 2cm piece ginger 3 Cover and simmer gently for 5 2 long red chillies minutes. Next, place the pieces of 4cm piece fresh turmeric or seared fish, cherry tomatoes and ½ tsp ground beans into the sauce. Simmer on a 2 tsp ground coriander low heat for 5 minutes or until the fish is just cooked through. stalks from ½ bunch coriander 4 Season the curry sauce to taste using 2 tbsp vegetable oil fish sauce, lime juice and palm sugar. Garnish with fresh coriander and For the curry serve. 2 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
Photography by Matt Burke Back to recipe index
28 Recipes 29
VEGETARIAN Spring vegetable paella
IVAN SAIZ EXECUTIVE CHEF Robert Burns Hotel Vegetarian Spring vegetable paella 31
Ingredients Method GF DF 2
4 globe artichokes 1 Trim artichokes down to the tender heart, discarding 8 large white or green the tough outer leaves, and peel the asparagus. asparagus 2 Fill a large pot with water and set to boil. Blanch 50g broad beans (outer the broad beans, snow peas and sugar snaps in the skins removed; double- boiling water, then plunge into ice water for a few peeled if larger and later seconds. Drain and set aside. in the season) 3 Pre-heat the oven to 240°C. 100g sugar snaps 4 Heat stock in a saucepan. 50g snow peas 5 Heat the oil on a high heat in a paella pan, add the 100ml olive oil garlic, capsicum and tomatoes and cook for 15 minutes, stirring occasionally. Add the saffron, salt 2 garlic cloves, chopped and paprika and cook on a low heat for one minute. (or garlic shoots) 6 Add the rice and cook for 2 minutes. Add the hot stock 1 red capsicum (fresh if and cook for a further 15 minutes reducing the heat to available or preserved), medium. finely diced 7 Cut the asparagus into four segments and quarter 2 tomatoes (fresh if the artichoke hearts, then add to the paella pan with available or preserved), the rest of the vegetables and cook for 5 minutes. finely diced Remove from the heat and place in the oven for a final 2 saffron threads 3 minutes. salt, to taste 8 Remove from the oven and rest, covering with a tea 1 tsp smoked (spanish) towel for three minutes before serving. paprika 9 Serve with lemon quarters. 200g bomba or calasparra rice (arborio will also do) 700ml vegetable stock 1 lemon, to serve
As featured in Seasonal Regional, published by Sustainable Table.
Photography by Matt Burke Back to recipe index
Fennel and citrus salad
SOPHIE O’NEIL Victorian Farmers’ Market Association Vegetarian Fennel and citrus salad 33
Ingredients Method GF DF 4
3 fennel bulbs 1 Wash fennel bulbs and remove outer leaves and any 2 lemons, juiced stalks (these can be used to flavour a soup or stew). extra virgin olive oil 2 Cut bulb lengthways then, in the opposite direction, thinly slice the fennel and dress with olive oil, lemon 1 bunch flat leaf parsley, juice and season with salt and pepper. chopped 3 Add chopped parsley, toss and serve. salt, to taste pepper, to taste
As featured in Seasonal Regional, published by Sustainable Table.
Photography by Matt Burke Back to recipe index
34 About sustainable table
Every dollar we spend is a vote for the type of food system we 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: 36
Links to love
Sustainable Table sustainabletable.org.au Check out our Fishy Business and Seafood Suppliers pages
GoodFishBadFish goodfishbadfish.com.au
Australian Marine Conservation Society sustainableseafood.org.au Download their handy iPhone app
Australian Conservation Foundation acfonline.org.au
Seafood Services Australia fishnames.com.au
Fisheries Research & Development Corporation fish.gov.au | fishfiles.com.au
Marine Stewardship Council msc.org 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.
Thanks also to our in-kind partners for donating their time, talent and product in support of Give a Fork!
Creative partners
Product partners Sustainable Table 1/177 Salmon Street Port Melbourne VIC 3207 t 03 8644 4050 e [email protected] sustainabletable.org.au