Ingredients

2-3 Mangrove Jack fillets x 250g each
4 tablespoons butter
1 medium clove garlic, pressed or minced
3 or 4 drops Worcestershire sauce
1/2 teaspoon Creole or Cajun seasoning
1/8 Teaspoon fresh ground black pepper
1 to 2 teaspoons minced fresh parsley
1 teaspoon snipped fresh chives, optional
3 to 4 tablespoons plain or seasoned bread crumbs (I used seasoned bread crumbs)
2 tablespoons freshly grated Parmesan cheese, optional (I added this to the bread crumb mixture)

Instructions

1. Place fish fillets in a baking dish that has been sprayed with cooking spray
2. In a skillet melt butter with garlic, Worcestershire sauce
3. Add creole or cajun seasoning, pepper, parsley and chives
4. Cook on low for 2 minutes to blend flavours
5. Brush both sides of fish fillets with the butter and herb mixture
6. Toss bread crumbs, Parmesan in remaining butter mixture, sprinkle on fillets
7. Bake at 400%F 204%C about 12 minutes, depending on thickness of fillets
8. Cook until fish flakes easily and is no longer translucent

Sustainability

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What does 'sustainable seafood' mean? Put simply, 'sustainable seafood' is fish or shellfish that reaches our plates with minimal impact upon fish populations or the wider marine environment. It's about how fishing affects the healthy and natural functioning of marine ecosystems.

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Choosing Seafood

fish icon greenWhat fish do I want?

It's all about personal choice, but we can give you some info on the different seafood we sell and ways that it can be prepared. Here's a list of the more common varieties of seafood we have on offer.

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Recipes

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We've collected some of our favourite recipes for you to try, many of which have been suggested by our customers. If you have a favourite recipe, please email it to us so we can share it!