Don’t let frozen (and possibly forgotten) seafood languish in your freezer. It’s easy to create healthy and delicious dishes with this versatile freezer staple.
1. Pad Thai
Toss frozen prawns in a hot wok until thawed. Add an egg, a sliced green onion and a crushed garlic clove. Add cooked rice noodles and a small dollop each of sweet chilli, tamarind and fish sauces. Garnish with roasted peanuts, coriander and lime juice.
2. Prawn cocktails
Revive a classic! Make a dressing that’s half low-fat natural yoghurt and half reduced-fat mayo, mixed with a dash each of lemon juice and Tabasco. Serve sauce with thawed, cooked prawns on a bed of lettuce with diced avocado and tomato.
3. Tasty fish bake
Layer frozen fish fillets in a baking dish with thickly sliced steamed potatoes. Top with pesto mixed with 400g can diced tomatoes. Bake at 180°C for 20–30 minutes, until tender.
4. Seafood chowder
Sauté a chopped onion, 2 crushed garlic cloves and 2 diced potatoes. Cook until soft, then add 3 cups fish stock and cook until potato is tender. Purée mixture, return to heat and add 400g frozen mixed seafood. Simmer until seafood is just cooked through (5–10 minutes). Season with pepper and herbs, then swirl through a dollop of reduced-fat sour cream.
5. Steamed fish and couscous
For an easy dinner for one, prepare ½ cup couscous according to packet instructions and sprinkle with your favourite seasonings. Meanwhile, microwave a ‘steam fresh’ fish fillet according to packet instructions. Serve with couscous, lemon and steamed vegies.
6. Chilli-garlic calamari
Toss thawed calamari rings in a hot frying pan with garlic and a deseeded chilli, until just cooked. Serve with a dipping sauce made from low-fat mayo, lemon juice and cracked black pepper, and salad.
7. Seafood dumpling noodle soup
Pop frozen seafood dumplings into a pot of simmering reduced-salt stock with a teaspoon of grated ginger and a dash of reduced-salt soy sauce. Cook until dumplings are heated through. Add several large handfuls of shredded Asian greens and a packet of 2-minute noodles (minus the seasoning). Simmer until noodles are cooked.
8. Squid and white bean salad
Thaw frozen squid tubes and cut into squares, scoring lightly with the tip of a knife. Pan-fry in olive oil with crushed garlic, paprika and a deseeded chilli. Add 400g butter beans. Toss with rocket and pitted olives. Serve with multigrain bread rolls.
9. Fried rice with prawns
Use yesterday’s rice to make a tasty dinner. Cook thawed prawns in a wok with thinly sliced green onion and cabbage, and diced carrot, zucchini and any other vegies you have on hand. Add cooked rice, a splash of reduced-salt soy sauce, ginger and a deseeded, diced chilli.
10. Fish burgers
Cook plain or crumbed fish fillets according to packet instructions. Toast multigrain rolls and spread lightly with low-fat mayo. Top with tomato, avocado, lettuce, fish and lemon juice. Serve with sweet potato wedges.