King Fish with Sweet Orange Soy

Serves: 4 | Preparation Time: 10 min


  • 1.5kg whole Kingfish
  • 2 oranges zest and juice
  • 200ml good soy sauce
  • 2 cloves of garlic
  • 1 tbsp honey
  • 1 star anise


Preheat your oven to 180 degrees.

Score your fish diagonally at 40mm interval on both sides.

Remove the zest from both oranges before squeezing out the juice.

Roughly cut up the remaining orange.Place the fish in a baking tray and stuff the remaining orange into the fishes cavity.

Add all the other ingredients to the tray rubbing the zest into the skin with a little salt and pepper.

Cover with foil and bake for about 25 minutes or until flesh comes away easily from the spine of the fish.

Serve with jasmine rice and drizzle with tray juices.


Five minute fish

Serves: 4 | Preparation Time: 5 min


  • 3 shallots, trimmed, pale section thinly sliced diagonally, green section cut into thin strips
  • 4 white fish fillets
  • 4cm-piece fresh ginger, cut into thin strips
  • 1 tbs soy sauce
  • 1 tsp sesame oil


Preheat oven to 200°C. Place shallot strips in a bowl of iced water in the fridge for 15 minutes. Drain.
Meanwhile, cut four 40cm squares of baking paper and four 40cm squares of foil.
Place 1 paper square on top of 1 foil square. Top with 1 fish fillet. Repeat with remaining paper, foil and fish.
Divide the sliced shallot, ginger, soy sauce and oil among fish. Fold up to enclose filling.
Bake in 2 baking trays for 15 minutes or until just cooked through.
Open the parcels, serve with rice. 

Tamari and Soy Runner Bean Stir Fry

Serves: 4 | Preparation Time: 20 min


  • 400g runner beans
  • 1 medium onion
  • 200g kidney beans: if from a can, rinse well & drain.
  • 10ml sesame oil (olive will do)
  • 1 tablespoon soy sauce or tamari
  • 1 teaspoon honey
  • 1 teaspoon sesame seeds (optional)
  • 1 tablespoon fresh lemon juice (about ½ lemon)
  •  ½ teaspoon ground ginger


Wash the runner beans. Trim the ends and remove the stringy bits, if necessary. Slice them diagonally into 1 cm wide strips, which are about 6 cm long. Peel the onion. Chop it in half and slice finely.

Mix the sauce in a cup by blending together the soy sauce / tamari, honey, sesame seeds, lemon juice and ginger.

Heat the sesame oil in a wok and add the onion. Stir regularly and cook on a medium heat for 3-5 minutes, until nearly soft. Add the runner beans and the kidney beans.

Stir the wok contents and cover (if you have a lid - not a problem if you don't). Cook for about 3 minutes, until the runner beans are tender.
Add the sauce and heat through.