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Sydney, Nov 1: With inflation at its highest level in more than 20 years, Australians are now paying more for everything from fuel to food – however sustainably sourced, MSC-certified seafood is a budget friendly option and cheaper than you might think.
For example, a $1.15 95g can of John West tuna is MSC-certified and chefs Courtney Roulston and Guy Turland have 12 recipes to correlate with our grocery baskets that the whole family can enjoy.
From boujee to budget, sustainable seafood is available at a range of prices to suit your lifestyle right from the tinned tuna and salmon to frozen whiting and hoki fillets to fresh prawns and lobster.
Consumers just need to look for the MSC blue fish tick label on a fish product to enjoy wild sustainable seafood that comes from healthy fish populations.
Furthermore, new research shows that Australians are shifting their diet away from meat with 38 percent of Australian consumers saying they have eaten less or no beef and almost half (46 per cent) saying they have eaten less or no pork, compared to two years ago.
The top reasons for changing diets are to be healthier, save money and to reduce environmental impact.
Below are two out of the 12 budget friendly seafood recipes courtesy of Roulston and Turland.
Wild sustainable tuna, chilli, and lemon spaghetti- recipe by Courtney Roulston for the Marine Stewardship Council
- 2 tablespoons olive oil
- 1 slice stale sourdough bread, blitzed into crumbs or ½ cup Panko (0.60)
- 4 cloves garlic, peeled (0.80)
- 3 x 95g MSC certified John West tuna (look for the MSC blue fish tick label) in olive oil ($6.90)
- 1 brown onion, sliced (0.70)
- 1 long red chilli, chopped Or 1 teaspoon dried chilli flakes (0.50)
- Sea salt and cracked black pepper to taste
- 1 lemon ($1.00)
- 60g baby rocket leaves ($2.00)
- 1 x 500g pack spaghetti ($1.00)
- Bring a large pot of salted water up to the boil.
- Heat the olive oil in a non-stick frying pan over a medium heat.
- Finely grate 1 clove of garlic through a microplane and add to the pan with the breadcrumbs with a pinch of salt.
- Cook, stirring for 2 minutes, or until the breadcrumbs are fragrant and golden brown. Remove from the pan and set aside.
- Place the spaghetti into the boiling water and cook for 8-10 minutes, or until aldente.
- While the pasta cooks, place the same frying pan back onto a medium heat. Drain the tuna and place the oil into the frying pan. Add in the onion and cook for 1 minute to soften. Chop the remaining garlic and add in the onion along with half of the chilli. Cook for 1-2 minutes, or until fragrant.
- Add in the cooked spaghetti along with about ½ a cup of the cooking water and toss to coat. Flake in the drained tuna, lemon zest, half the rocket leaves and a pinch of salt and pepper. Gently toss to combine then squeeze in the juice from ½ the lemon.
- Remove from the heat and scatter with remaining rocket leaves and remaining chilli. Drizzle with a little extra olive oil and scatter with crispy breadcrumbs before serving with remaining lemon wedges on the side.
Wild sustainable fish pot pie- recipe by Guy Turland for the Marine Stewardship Council
- 500g x MSC certified Woolworths Hoki (look for the MSC blue fish tick label) cut into 3 cm chunks
- 50g butter
- 1½ tbsp, olive oil
- 1 brown onion, thinly sliced
- 1 stick celery, finely chopped
- 1 garlic clove, finely chopped
- sea salt (from pantry)
- pinch fresh white pepper (from pantry)
- pinch cayenne pepper (from pantry)
- ½ cup plain flour (from pantry)
- 2 ½ cups milk, warmed
- ½ tsp dijon mustard (from pantry)
- zest of ½ lemon, finely grated
- 2 sheets frozen puff pastry, thawed
- 1 tbsp milk (from pantry)
- Preheat the oven to 180°C (160°C fan-forced).
- To make the sauce, over a low heat heat butter and olive oil in a saucepan.
- Add in diced onion, celery, garlic, sea salt, white pepper and cayenne pepper, cook down until the vegetables are tender and caramelised.
- Add the wine and cook for another 2-3 minutes. Stir in the flour and cook for two minutes, gradually add the warm milk. Continue stirring until the mixture bubbles and thickens slightly. Stir in the mustard and lemon zest and check the seasoning.
- Cut four rounds from the pastry about 1 cm larger than your chosen ramekin or bowl.
- Fold your hoki through the sauce, divide the mixture among the ramekins, top with the pastry rounds, pressing around the edges using a fork to seal. Pierce the top of each pie to allow the steam to escape.
- Put the pies on a baking tray and bake until the pastry is golden, about 20 minutes.
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