To download a copy of The Seafood Secrets Meal Matrix click the following links: Page 1, Page 2
Welcome to the wonderful world of seafood cuisine. This guide is designed to assist you in the cooking and preparation of all types of seafood. By following the matrix of seafood types, cooking styles, sauces, spices, flavours and side dishes you can prepare seafood the way the professionals do, in your own home.
Select Your Seafood - Not sure?...we'll show you how!
Decide the Cooking Style
Choose a Flavour Application from the following to suit your Cooking method:
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Pre cooking with marinades, spices, pastes or a coating
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Cook in a sauce or liquid
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Finishing flavours on top or the side
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Simple Ways to apply our flavours …..The Secret’s out!
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Sauces & Oils eg:
Cocktail Sauce
Roasted Garlic & Lime Mayo
Bernaise Hollandaise
Tartare
Sweet Chilli
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All finishing sauces to be served according to taste. They can be lightly applied directly to seafood or place a generous dollop on side as a dipping sauce.
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Overcooking makes seafood dry, creates fishy flavours and destroys beneficial omega oils. To test if fish is cooked, gently push a fork into it. If it flakes easily and has turned opaque, it is cooked. Seafood will continue to cook after it is removed from heat, so it can still be translucent in the centre when removing. If in doubt, undercooking is far tastier and healthier than overcooking. With whole fish, flesh should start to release from the backbone when forked backward at the thickest part. Fillets should be only turned once during cooking.
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Cooking Time in Minutes - Guide only
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Fish
Thickness
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Baking
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Shallow
Frying
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Grilling
/ BBQ
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Poaching
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Steaming
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Microwave
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1cm
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8
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4
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5
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3
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3
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3
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2cm
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11
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7
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6
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5
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5
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4
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3cm
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15
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10
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9
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7
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8
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5
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Whole per 500 gms
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9
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10
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10
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5
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5
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5
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GRILLING
Cover griller with foil. Rub spices and brush oils onto fish or pre marinate with our ocean flavours. Whole plate size fish may be cut with 2 or 3 diagonal cuts in thickest parts to allow heat and flavour penetration.
Fillets thicker than 1 cm and whole fish need to be cooked on both sides.
FRYING
Pan Frying
Lightly spiced or marinated seafood only needs a few drops of our selected olive oils covering the pan. This is the healthiest way to fry or stir fry.
Shallow Frying
Crumbed or heavily coated seafood is best shallow fried in a non stick pan with approx 1 to 2 cm of our premium selected oils. Oil should be 170° - 180°C but do not overheat to smoking point.
Deep Frying
Use a heavy based pan and heat oil to 170° - 180°C but do not overheat to smoking point. You may deep fry fish by dipping in beaten egg or milk and then coat with flour or breadcrumbs or use a batter. Fish can be marinated prior to coating flavour if desired.
STEAMING
Place fish in a steamer or on a plate over a saucepan containing gently boiling water. Flavours can be added after cooking.
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BAKING
Baking is suitable for whole fish, thick fillets or cutlets.
Pre marinate and place fish in an ovenproof dish or pour in liquid such as our exciting ocean flavours marinades, or a drizzle of olive oils.
Add flavours such as herbs and spices, chopped onion, diced ripe tomatoes and even black olives for a Mediterranean flavour.
Cover with foil and bake in a preheated oven (180°C).
MICROWAVE
Microwaving is suitable for whole fish, thick fillets and cutlets.
Place fish in a microwave proof dish in single layers, thicker parts on the outside, and cover. A drizzle of our oils and spices or marinade, will add flavour and character. Check frequently, flesh can be slightly translucent in the centre when taken away
from heat.
POACHING
Place fish and submerse in gently simmering liquid. Do not allow to boil. Suitable for all liquid flavours.
BBQ
Pre marinate fish or rub in spices and sea salt to taste. Place whole fish or fillets on foil, add ingredients such as herbs, chopped onion, sliced tomato, and drizzle oil. Wrap foil as a parcel and place on BBQ. Turn fish once until cooked or elevate parcel off hotplate slightly and do not turn. Squeeze lemon after removing from heat.
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"We Speak Fish"
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Shallow Fry 
