Quick Seafood Medley Recipe

SpotX Wild Foods Recipe from Janet Thorne
Prep:15 minutes Cook:10 minutes Difficulty:2
  • 500 grams gurnard fillets, cubed to 3cm.
  • 12 scallops, halved.
  • 150 grams cooked and peeled prawns.
  • 1 small bunch bok choy.
  • 1 cup steamed rice.
  • 1 clove garlic, crushed.
  • 1 small red onion, chopped.
  • ½ -¾ cup dry white wine.
  • 1 medium red capsicum, chopped finely.
  • 1 cup frozen peas.
  • 1 fresh chilli, chopped finely.
  • 1 tsp olive oil.
  • Heat oil in pan and sauté onion and garlic for 2 minutes.
  • Add chilli, tomato and wine, simmer for 5 minutes.
  • Stir in capsicum, rice, peas, fish, scallops and prawns.
  • Cover and cook for 5 minutes until fish is soft, flakey and scallops white.
  • Stir through bok choy until wilted and mix well with all ingredients.

Gurnard ‘Carrots’, ‘grunters’, or just plain old gurnard, this species was one of the piscatorial under-achievers in the culinary world for many years.
They are a magic fish, resplendent with their colourful ‘wings’, but their succulent fillets have not, until recent times, always been fully appreciated.
As the more popular species such as blue cod and snapper became more expensive and difficult to catch, gurnard came increasingly to the fore. The flesh is firm and flavoursome and has become popular, along with tarakihi, in the fish and chip shops around the nation, not to mention on our own tables.