This is my version of meat balls and spaghetti but with fish.

rock cod       pasta

Red Rock Cod are known by many names. Among these are Lion Fish, Scorpion Fish and Poor mans Lobster. If you cook these and put them in a lobster shell and cover with a good sauce, very few people will know it is not lobster.

If you catch one of these be very careful they are covered with painful spins which can in fact still cause pain when frozen.

The only safe method of holding these fish is by the mouth. Put your thumb in their mouth and hold firmly with the fingers. It is always a good idea to remove the head as soon as you legally can. This cannot be done at sea and in NSW the legal limit is 5. We used to catch these by the bucket load and many regarded them as a by catch but they have a beautiful white flesh which is too good to discard.


1. I fillet and skin the fish.

2. Season with a small amount of Spicy Season All and set aside in the fridge for 20 minutes.

3. Take from the fridge and mix with one egg white per serve and return to the fridge for twenty minutes.

4. Heat a non-stick fry pan with a spray of olive oil until smoking hot.

5. Add the fish and cook until the egg white is cooked, a matter of seconds.

6. Cover with water and add any form of pasta noodle you like.

7. Bring to the boil.

8. Add one container of Leggos Tomato Paste  No added salt. (You can use any pasta sauce to your taste as long as it is salt and sugar free.)

9. Cook until the pasta is done and serve.


This dish goes well with left over chicken, pork veal etc.

If it is to your taste you can garnish with an herb.

The following can also be added to taste:-

Sweet corn

Grated carrot

Grated sweet potato

GratedJerusalem artichokes



Brussels sprouts cut fine

Broccoli cut fine

Silver beet cut fine

Cabbage cut fine

Chopped onion

Herbs individual or mixed to taste



Do not be afraid to cook too much of this dish. It actually tastes better the next day as either:-

Left overs reheated.

On toast

In a toasted sandwich (in my bread)

Or in a Cornish pasty (See my receipt on this) .

Fish Soup

1 kilo Fish frames cleaned  NB1

3 cups water ( add if needed)
2 tablespoons fish sauce (optional)
1 onion
1 teaspoon ginger strips
1/4 kilo Chinese cabbage or any green leafy vegetables for soup
some chili fingers

Saute the ginger and onion then add the fish frames and fish sauce and simmer for 2 minutes

Add the water and bring to a boil, when boiling reduce the heat and simmer until the fish is fully cooked.
Increase the heat to high then add the Chinese cabbage and chili simmer for a minute, turn off the heat.
Serve it hot and enjoy.

NB1 include the heads. Small by catch fish can be used whole.

This can be strained and used as a fish stock. Can also be frozen for future use.


Try Pasta Alternatives

Pasta substitutes which are gluten free and for diabetics.

The author loves all kinds of pasta, but in recent years I have had to modify my diet to account for a sensitivity to gluten.  As a result, I have developed some great ideas that are also helpful for diabetics looking for a pasta substitute!  I have compiled my top 5 for you.  Some substitutes are healthier for diabetics because they are higher in protein and/or fiber than pasta is.  (The higher protein and fiber content helps with regulating blood sugar).  Some of my suggestions are lower than pasta in carbohydrate and calories, allowing you to have a larger portion size!


Kelp Noodles Asian Salad



 Serves: 1


140g / 5 ounces skinless cod fillet
1 large egg white
1 tablespoon chia seeds or sesame seeds
Juice of 1/2 lemon
2 carrots, halved lengthwise
1 wedge green cabbage (about 1/8 small head) and any other green vegetables available from the garden if possible.
ginger and freshly ground black pepper
5 sprigs fresh thyme
2 tablespoons low-fat plain yoghurt
1 tablespoon coarsely chopped toasted hazelnuts


1.      Preheat the oven to 260 C.

2.      Line a baking tray with a sheet of baking paper.

3.      Dip the cod in the egg white, roll in the chia seeds, and place on the prepared baking sheet. Drizzle with the lemon juice. Add the carrot halves, cabbage and other green vegetables to the baking sheet. Season with ginger and pepper. Scatter the thyme sprigs on top. Bake for 7 to 10 minutes, until the fish is cooked through.

4.      Transfer the fish and vegetables to a plate, spread with the yoghurt, and top with the hazelnuts.

Per serving
572 calories/ 2393kJ; 35g protein; 33g fat (includes 3g saturated fat); 23g carbs  21g fibre; 460mg sodium


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