STS Recipes

We love NZ Seafood, please feel free to try our suggestions and recipes.

We use NZ Seafood and ingredients found in your local supermarket.

If you have a winning recipe or any suggestions for the preparation of New Zealand Seafood that you would like to share with us, we would welcome you to contact us.

Crumbed Blue Cod

  • 6 Blue Cod Fillets
  • 1/2 tsp Lemon Pepper
  • 1 Cup Breadcrumbs
  • 1 Egg
  • 2 tbsp Water
  • Cooking Oil

Prepare the fillets and cut to appropriate size.

Beat egg, add water and beat again.

Mix the Lemon Pepper and Breadcrumbs together.

Wet the whole fillet with the egg mix and then completely cover the fillet with breadcrumb mix.

Place the crumbed fillets in the oil and fry until golden brown.

Serve with a side of fries for the ultimate Kiwi meal.

Honey Grilled Blue Cod

  • 6 Blue Cod Fillets
  • 1/2 cup Soy Sauce
  • 2 tbsp Honey
  • 2 tbsp Dijon style mustard
  • 1 tbsp Worcestershire Sauce
  • 1/2 tsp Hot Pepper Sauce
  • 1/4 tsp Chopped Parsley

Marinate fish in soy sauce in a glass dish for 2-3 hours.
Combine remaining ingredients.
Remove fish from soy & brush liberally with honey mixture.
Place the fish, skin side down on heavy foil or metal pan.
Grill for 5 minutes.

Lemon Marinated Blue Cod

  • 4 Blue Cod Fillets


  • 3 tbsps lemon juice
  • 1 clove garlic crushed
  • 1 tbsp brown sugar
  • 1 tsp finely chopped ginger or powdered ginger
  • 1 tbsp olive oil
  • 1 tsp salt

Combine the ingredients to make the marinade and mix thoroughly.
Pour the marinade over the fillets and marinate in refrigerator for 1 hour, turning once.
Grill in a hot pan, 2-4 minutes each side.

Hoki Fish Cakes

  • 500g Hoki Fillets
  • 1 Onion finely chopped
  • 1/2 cup Tasty Cheese grated
  • 2 Eggs
  • Salt to taste
  • Lemon Pepper to taste
  • 1 cup cooked mashed potato
  • 1/2 cup dried breadcrumbs
  • Oil

Bake, steam, poach or microwave fish until cooked, flake.
Combine fish, onion, eggs, cheese & seasonings.
Shape into cakes & coat with breadcrumbs.
Bake in a lightly oiled dish at 200°C for 25 minutes or shallow fry for 3-4 minutes each side.
Drain on absorbent paper.

Hoki Fish Curry

  • 500 grams Hoki Fish skinned and cut into pieces about 8cm long
  • 1/2 tsp Turmeric
  • 1 tsp Cumin
  • 1 tsp Coriander
  • 1/4 tsp Salt
  • 2 fresh Green Chillies chopped
  • 30g Coriander leaves chopped
  • 3 tbsp Rice Bran oil
  • 1/4 tsp Cumin seeds
  • 1/2 tsp Mustard seeds
  • 2 cloves Garlic crushed
  • 1 tsp Ginger grated
  • 1 Onion finely chopped
  • 2 medium Tomatoes chopped

Mix together Turmeric, Cumin, Coriander, Chillies, Salt and Coriander leaves.
Coat the Hoki Fish evenly with the mixture of spices.
Heat 2 tbsp oil in a frying pan.
Fry the Hoki Fish for 2 minutes on each side.
Drain on kitchen paper and set aside.
Heat the remaining oil in the same pan and add the Cumin & Mustard seeds ... when they pop, add the Garlic, Ginger, Onion & Tomatoes.
Fry gently for about 8 minutes.
Add about 200 ml boiling water and stir for a minute.
Return the Hoki Fish to the pan and simmer for another 10-12 minutes or until the fish is cooked.
Garnish with freshly chopped Coriander. Serve it hot with plain boiled basmati rice.

Hoki with Cheese-Crumb Topping

  • 600g Hoki
  • 2 tbsp Butter
  • 1 Onion finely chopped
  • 2 cups Breadcrumbs
  • 1 clove Garlic crushed
  • 3/4 cup Tasty Cheese grated
  • 2 tbsp Parsley chopped
  • 1 tsp Paprika
  • Lemon Pepper to taste

Preheat oven to 180°C.
Lightly grease medium ovenproof dish.
Place Hoki in prepared dish.
Melt Butter, add Onion & Garlic, cook until onion is soft, stirring occasionally.
Transfer to a bowl & toss with Cheese, Breadcrumbs, Parsley & Paprika.
Season lightly with Lemon Pepper.
Spoon mixture evenly over fish. Bake until fish flakes easily & crumb topping is golden, approximately 15-20 minutes.
Serves about 4.

Whisky Grilled Groper

  • 750g Groper Fillets or Steaks
  • 2 tbsp oil 2 tbsp whisky
  • 2 tsp soy sauce
  • 2 tsp honey
  • 1 tsp grated root ginger

Combine oil, whiskey, soy sauce, honey & ginger in a jar & shake to mix thoroughly.
Brush mixture over the fillets or steaks.
Place 10-12cm from a pre-heated grill 4-6mins on first side, turn over & brush with mixture.
Cook a further 3-5mins until fish flakes when tested.
Serve with rice & stir fried vegetables for 4.

Marinated Groper Kebabs

  • 500g Groper fillets
  • 2 tbsp oil
  • 1/4 cup lemon juice
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 2 tsp finely chopped fresh rosemary or oregano
  • Selection of vegetables like mushrooms, tomatoes, peppers and cut into 2cm pieces.
  • 8 x 20cm skewers

Place oil, lemon juice, salt, pepper & rosemary or oregano into a jar and shake well.
Place cubed fish & vegetables in a large bowl.
Pour marinade over.
Mix thoroughly & chill for 30 minutes.
Drain off & reserve marinade.
Thread fish & vegetables onto the skewers.
Grill or BBQ 3-5 minutes each side, basting with marinade.
Serve on rice. Serves 4.

Pan-fried Orange Roughy

  • 700g Orange Roughy
  • 2 tbsp Flour
  • 2 tsp Lemon Pepper
  • 2 tbsp Butter or Oil

Combine Flour & Lemon Pepper seasoning.
Coat Orange Roughy fillets with the mixture & shake off excess.
Gently sauté in butter or oil until cooked through, about 3 minutes each side.
Serve with lemon wedges & seasonal vegetables.
Serves 4.

Orange Roughy in Lemon Butter

  • 700g Orange Roughy
  • 2 tbsp melted butter
  • 2 tbsp lemon juice

Place fillets in microwave dish with thickest parts to outside edges of dish.
Brush with melted butter & lemon juice.
Cover with damp paper towel or plastic film.
Cook on medium-high allowing 2-4 for each 500g.
Orange Roughy is able to be cooked by any method.
It can also be pan-fried & served with a squeeze of lemon, lime or even orange.

Gurnard Italian Style

Orange Flounder

  • 1 small whole Flounder
  • 2 tbsp Butter
  • 1 tbsp Flour
  • Salt & Pepper to taste
  • 2 tbsp Orange Juice
  • 1/4 tsp grated Orange Rind
  • 1 tbsp White Wine

Heat butter in pan.
Season Flour with Salt & Pepper & sprinkle over both sides of Flounder.
Cook fish in pan 3 - 4 minutes.
Remove from pan & keep warm.
Add Orange Juice, Orange Rind & Wine to pan and cook for 2 minutes ... pour over the fish.

Fried Flounder

Dry the flounder thoroughly with paper towels ... use two pieces of paper per fish. Be sure any liquid in the gut cavity is also removed.
Dust the fish with plain flour or cornflour.
Rub the flour in firmly with the palm of your hand until all areas are covered and dry then remove any excess.
Turn pan on to a medium heat.
Melt butter and olive oil using about a tablespoon of each per fish in the pan.
When the pan is hot, place the fish in with the underside down.
Season the top of the fish with salt and pepper
After three or four minutes take a pointed knife and put it through the thickest part of the top of the fish behind the head until the backbone is hit
Part the flesh slightly and see if the fish has cooked up to the backbone
When the flesh under the backbone has gone from translucent to opaque and white, the fish is ready to be turned
Use a metal spatula for turning the fish over, preferably the barbeque type with a sharp leading edge. Then if the fish should stick to the pan it can be more easily released.
Cook on the second side for a little less time than needed for the first side
Serve topside up for the best presentation and ease of eating

Garnish with sliced lemon or parsley To avoid the bones scoop the flesh away from the bones with your fork. When finished eating the first side, flip the fish over on the plate or carefully lift the head and backbone away from the bottom fillet

Grilled Flounder

Dry the flounder.
Lightly brush butter or olive oil mixed with salt and pepper over both sides of the fish.
Place under a hot grill for three to four minutes then turn and grill the other side.
Test with a knife in the thickest part to check the flesh near the backbone is properly cooked.
If it is white it is done.

Stuffed Salmon

Whole Salmon Recipes


    Poaching is the classic way to cook whole Salmon.
    Clean the fish and place in a fish kettle.
    Cover with a simple Court Bouillon one medium onion, one sliced carrot, one bay leaf, eight black peppercorns, sprigs of parsley and thyme, one tablespoon of lemon juice and a pinch of salt.
    Cover with a lid and bring to the boil then turn off the heat.
    Leave to stand for 15-20 minutes if serving hot, or leave to cool completely in the cooking liquor.


    Baking salmon preserves its juices and flavour well, but be careful not to overcook.
    Clean the fish and season well.
    Wrap loosely in well-greased foil.
    Place on a tray and bake at 150C.
    Allow 8-9 minutes per kg.


    Microwaving can be a particularly useful method of cooking for the caterer because of its convenience and speed.
    Simply prepare the fish as for baking, but wrap it in cling film with butter instead of foil.
    Cook on full power for 2-3 minutes per pound or refer to your microwave handbook.


    Use a marinade first or baste while cooking.
    Tinfoil assists to keep fish moist.
    Cook until fish flakes easily when tested with a fork.

Baked Potatio Skins with Smoked Salmon