FISH FOREVER
COOKBOOK
Delicious, future-friendly recipes FROM
Many of us want to lead healthy and sustainable lives. Where better to start than with the food we eat every day. Choose certified sustainable seafood, understand what is on your plate and enjoy cooking in the knowledge you are helping to ensure we have #FishForever
Because the choice you make here...
...makes waves here.
Because the choice you make here...
...makes waves here.
AND THE CHOICE IS SIMPLE
Just look for the MSC blue fish tick when you buy your seafood and help us ensure we can enjoy fish forever.
Let's cook delicious seafood !
BROWSE RECIPES
Did you know?
Almost half of all wild-caught fish in Australia is MSC certified as sustainable.
MEET THE CHEFS
The Fish Forever Cookbook recipes were devised by incredible chefs from Australia who support our mission to end overfishing and ensure we have fish forever.
Nutritionist, author and founder of wellness empire JSHealth Jessica Sepel (BHlth, Adv Dip Nutritional Medicine) is a leading Australian nutritionist, best-selling author, and the founder of beloved wellness empire JSHealth, including JSHealth Vitamins and the JSHealth App. She is passionate about empowering people around the world to ditch dieting and embrace balance in their health journey and believes in nourishing your body naturally. She has helped hundreds of thousands of women worldwide to restore their relationships with food and their bodies, and find confidence and happiness again, teaching that health should be a sustainable, enjoyable lifestyle. Visit Jessica's website @jshealth
Nutritionist, author and founder of wellness empire JSHealth Jessica Sepel (BHlth, Adv Dip Nutritional Medicine) is a leading Australian nutritionist, best-selling author, and the founder of beloved wellness empire JSHealth, including JSHealth Vitamins and the JSHealth App. She is passionate about empowering people around the world to ditch dieting and embrace balance in their health journey and believes in nourishing your body naturally. She has helped hundreds of thousands of women worldwide to restore their relationships with food and their bodies, and find confidence and happiness again, teaching that health should be a sustainable, enjoyable lifestyle. Visit Jessica's website @jshealth
MasterChef contestant and TV host Courtney Roulston first rose to fame after finishing as a finalist in Series 2 of MasterChef Australia 2010. Since 2011, Courtney has been working as the Head Chef for the Sydney Swans AFL Team, cooking for the players and working closely with the team dietician to create wholesome meals for over 80 players and support staff. For over a decade, Courtney has also proudly represented Coles Supermarkets as an Ambassador, which involves participating in various events, media appearances and catering jobs scattered all over Australia. Having recently participated in Masterchef Season 12 (All Stars Back to Win), Courtney now hosts the very popular Network Ten cooking Series ‘Farm to Fork’ Season 2, which will be on air until the end of February 2021. Visit Courtney's Instagram
MasterChef contestant and TV host Courtney Roulston first rose to fame after finishing as a finalist in Series 2 of MasterChef Australia 2010. Since 2011, Courtney has been working as the Head Chef for the Sydney Swans AFL Team, cooking for the players and working closely with the team dietician to create wholesome meals for over 80 players and support staff. For over a decade, Courtney has also proudly represented Coles Supermarkets as an Ambassador, which involves participating in various events, media appearances and catering jobs scattered all over Australia. Having recently participated in Masterchef Season 12 (All Stars Back to Win), Courtney now hosts the very popular Network Ten cooking Series ‘Farm to Fork’ Season 2, which will be on air until the end of February 2021. Visit Courtney's Instagram
Masterchef winner 2016 and social change through food educator Elena Duggan grew up in Queensland’s coastal town Noosa and was always surrounded by the beauty of the ocean thanks to her parent’s scuba diving business. From a young age, Elena was educated about sustainability, respectful fishing and being mindful of our oceans. Some of her fondest memories growing up was cooking with fresh local seafood. With a passion for the arts, Elena graduated with a degree in Fine Arts and worked as a High School teacher. Elena pursued her culinary dreams and won Australia’s MasterChef in 2016. From there, Elena has continued her journey as a chef and educating Australians about making social change through food. Visit Elena's website @elena_jo_duggan
Masterchef winner 2016 and social change through food educator Elena Duggan grew up in Queensland’s coastal town Noosa and was always surrounded by the beauty of the ocean thanks to her parent’s scuba diving business. From a young age, Elena was educated about sustainability, respectful fishing and being mindful of our oceans. Some of her fondest memories growing up was cooking with fresh local seafood. With a passion for the arts, Elena graduated with a degree in Fine Arts and worked as a High School teacher. Elena pursued her culinary dreams and won Australia’s MasterChef in 2016. From there, Elena has continued her journey as a chef and educating Australians about making social change through food. Visit Elena's website @elena_jo_duggan
Chef and cooking show host Michael Weldon is a Development Chef and Cooking show host from Adelaide, Australia. He works closely with Coles Supermarkets to develop new and interesting products for people to cook at home, one of the main areas he works on is fish and seafood. He also hosts a cooking program ‘Farm to Fork’ all about using the freshest produce and ingredients in home cooking. Michael’s favourite foods all come from under the sea and he is extremely passionate about making sure the seafood we consume is around for generations to come to enjoy. Visit Michael's Instagram
Chef and cooking show host Michael Weldon is a Development Chef and Cooking show host from Adelaide, Australia. He works closely with Coles Supermarkets to develop new and interesting products for people to cook at home, one of the main areas he works on is fish and seafood. He also hosts a cooking program ‘Farm to Fork’ all about using the freshest produce and ingredients in home cooking. Michael’s favourite foods all come from under the sea and he is extremely passionate about making sure the seafood we consume is around for generations to come to enjoy. Visit Michael's Instagram
Chef-hatted NOMAD Queen Head Chef of award-winning Sydney restaurant, Nomad, Jacqueline Challinor is acclaimed as one of Australia’s most watched young female chefs. Jacqui initiated her career within the hospitality industry as an apprentice at Mad Cow under Christopher Whitehead. She went on to work with Lauren Murdoch at Felix before moving on to work as head chef with David Tsirekas at Xanthi. Jacqui was part of the 2013 opening team at NOMAD and took over leadership of the kitchen in December 2014, following her promotion from sous chef. NOMAD has since gone on to earn One Chef’s Hat in the 2016 SMH Good Food Guide Awards. Jacqueline follows the philosophy of using local and sustainable produce. Inspired by Mediterranean flavours stemming from her Maltese upbringing, Jacqueline is passionate about creating simple yet flavoursome dishes where everything is made from scratch as much as possible. Visit Jacqueline's Instagram
Chef-hatted NOMAD Queen Head Chef of award-winning Sydney restaurant, Nomad, Jacqueline Challinor is acclaimed as one of Australia’s most watched young female chefs. Jacqui initiated her career within the hospitality industry as an apprentice at Mad Cow under Christopher Whitehead. She went on to work with Lauren Murdoch at Felix before moving on to work as head chef with David Tsirekas at Xanthi. Jacqui was part of the 2013 opening team at NOMAD and took over leadership of the kitchen in December 2014, following her promotion from sous chef. NOMAD has since gone on to earn One Chef’s Hat in the 2016 SMH Good Food Guide Awards. Jacqueline follows the philosophy of using local and sustainable produce. Inspired by Mediterranean flavours stemming from her Maltese upbringing, Jacqueline is passionate about creating simple yet flavoursome dishes where everything is made from scratch as much as possible. Visit Jacqueline's Instagram
MasterChef winner 2019 Larissa Takchi was the youngest contestant to ever win the MasterChef series in 2019. Growing up on her grandparent’s peach farm and working at her parent’s cafe, Larissa was taught about sustainability at a young age. Passionate about food and how it brings people together, Larissa pursued her culinary dreams by entering the MasterChef series and continues to live her food journey. Visit Larissa's Instagram
MasterChef winner 2019 Larissa Takchi was the youngest contestant to ever win the MasterChef series in 2019. Growing up on her grandparent’s peach farm and working at her parent’s cafe, Larissa was taught about sustainability at a young age. Passionate about food and how it brings people together, Larissa pursued her culinary dreams by entering the MasterChef series and continues to live her food journey. Visit Larissa's Instagram
My Kitchen Rules winners and cookbook authors In 2015, former English bankers and My Kitchen Rules contestants Steve and Will claimed the reality shows winning the title. Four years later, the Sydney-based best friends have continued their food dreams with their signature dish of humour - the two have continued their passion and spearheaded a successful business, Gourmet Pommies, worked on revitalising the Butcher & The Farmer restaurants in NSW, and released a cookbook, Home Cook, Aspiring Chef. Visit Will & Steve's Instagram
My Kitchen Rules winners and cookbook authors In 2015, former English bankers and My Kitchen Rules contestants Steve and Will claimed the reality shows winning the title. Four years later, the Sydney-based best friends have continued their food dreams with their signature dish of humour - the two have continued their passion and spearheaded a successful business, Gourmet Pommies, worked on revitalising the Butcher & The Farmer restaurants in NSW, and released a cookbook, Home Cook, Aspiring Chef. Visit Will & Steve's Instagram
Restauranteur, chef and TV personality Neil Perry is one of Australia’s most prominent chefs and restauranteurs. Founder of large dining group, Rockpool Dining, Neil has grown an empire of over 80 restaurants across the country. Passionate about Modern Australian cuisine, Neil has launched several cookbooks and does often television appearances on The Lifestyle Channel and MasterChef. Internationally renowned, Neil Perry has been curating the Qantas in-flight menus for over 20 years. Visit Neil's Instagram
Restauranteur, chef and TV personality Neil Perry is one of Australia’s most prominent chefs and restauranteurs. Founder of large dining group, Rockpool Dining, Neil has grown an empire of over 80 restaurants across the country. Passionate about Modern Australian cuisine, Neil has launched several cookbooks and does often television appearances on The Lifestyle Channel and MasterChef. Internationally renowned, Neil Perry has been curating the Qantas in-flight menus for over 20 years. Visit Neil's Instagram
Nutritionist, author and founder of wellness empire JSHealth Jessica Sepel (BHlth, Adv Dip Nutritional Medicine) is a leading Australian nutritionist, best-selling author, and the founder of beloved wellness empire JSHealth, including JSHealth Vitamins and the JSHealth App. She is passionate about empowering people around the world to ditch dieting and embrace balance in their health journey and believes in nourishing your body naturally. She has helped hundreds of thousands of women worldwide to restore their relationships with food and their bodies, and find confidence and happiness again, teaching that health should be a sustainable, enjoyable lifestyle. Visit Jessica's website @jshealth
Nutritionist, author and founder of wellness empire JSHealth Jessica Sepel (BHlth, Adv Dip Nutritional Medicine) is a leading Australian nutritionist, best-selling author, and the founder of beloved wellness empire JSHealth, including JSHealth Vitamins and the JSHealth App. She is passionate about empowering people around the world to ditch dieting and embrace balance in their health journey and believes in nourishing your body naturally. She has helped hundreds of thousands of women worldwide to restore their relationships with food and their bodies, and find confidence and happiness again, teaching that health should be a sustainable, enjoyable lifestyle. Visit Jessica's website @jshealth
Courtney Roulston MasterChef contestant and TV host Courtney Roulston first rose to fame after finishing as a finalist in Series 2 of MasterChef Australia 2010. Since 2011, Courtney has been working as the Head Chef for the Sydney Swans AFL Team, cooking for the players and working closely with the team dietician to create wholesome meals for over 80 players and support staff. For over a decade, Courtney has also proudly represented Coles Supermarkets as an Ambassador, which involves participating in various events, media appearances and catering jobs scattered all over Australia. Having recently participated in Masterchef Season 12 (All Stars Back to Win), Courtney now hosts the very popular Network Ten cooking Series ‘Farm to Fork’ Season 2, which will be on air until the end of February 2021. Visit Courtney's Instagram
Courtney Roulston MasterChef contestant and TV host Courtney Roulston first rose to fame after finishing as a finalist in Series 2 of MasterChef Australia 2010. Since 2011, Courtney has been working as the Head Chef for the Sydney Swans AFL Team, cooking for the players and working closely with the team dietician to create wholesome meals for over 80 players and support staff. For over a decade, Courtney has also proudly represented Coles Supermarkets as an Ambassador, which involves participating in various events, media appearances and catering jobs scattered all over Australia. Having recently participated in Masterchef Season 12 (All Stars Back to Win), Courtney now hosts the very popular Network Ten cooking Series ‘Farm to Fork’ Season 2, which will be on air until the end of February 2021. Visit Courtney's Instagram
Masterchef winner 2016 and social change through food educator Elena Duggan grew up in Queensland’s coastal town Noosa and was always surrounded by the beauty of the ocean thanks to her parent’s scuba diving business. From a young age, Elena was educated about sustainability, respectful fishing and being mindful of our oceans. Some of her fondest memories growing up was cooking with fresh local seafood. With a passion for the arts, Elena graduated with a degree in Fine Arts and worked as a High School teacher. Elena pursued her culinary dreams and won Australia’s MasterChef in 2016. From there, Elena has continued her journey as a chef and educating Australians about making social change through food. Visit Elena's website @elena_jo_duggan
Masterchef winner 2016 and social change through food educator Elena Duggan grew up in Queensland’s coastal town Noosa and was always surrounded by the beauty of the ocean thanks to her parent’s scuba diving business. From a young age, Elena was educated about sustainability, respectful fishing and being mindful of our oceans. Some of her fondest memories growing up was cooking with fresh local seafood. With a passion for the arts, Elena graduated with a degree in Fine Arts and worked as a High School teacher. Elena pursued her culinary dreams and won Australia’s MasterChef in 2016. From there, Elena has continued her journey as a chef and educating Australians about making social change through food. Visit Elena's website @elena_jo_duggan
Chef and cooking show host Michael Weldon is a Development Chef and Cooking show host from Adelaide, Australia. He works closely with Coles Supermarkets to develop new and interesting products for people to cook at home, one of the main areas he works on is fish and seafood. He also hosts a cooking program ‘Farm to Fork’ all about using the freshest produce and ingredients in home cooking. Michael’s favourite foods all come from under the sea and he is extremely passionate about making sure the seafood we consume is around for generations to come to enjoy. Visit Michael's Instagram
Chef and cooking show host Michael Weldon is a Development Chef and Cooking show host from Adelaide, Australia. He works closely with Coles Supermarkets to develop new and interesting products for people to cook at home, one of the main areas he works on is fish and seafood. He also hosts a cooking program ‘Farm to Fork’ all about using the freshest produce and ingredients in home cooking. Michael’s favourite foods all come from under the sea and he is extremely passionate about making sure the seafood we consume is around for generations to come to enjoy. Visit Michael's Instagram
Chef-hatted NOMAD Queen Head Chef of award-winning Sydney restaurant, Nomad, Jacqueline Challinor is acclaimed as one of Australia’s most watched young female chefs. Jacqui initiated her career within the hospitality industry as an apprentice at Mad Cow under Christopher Whitehead. She went on to work with Lauren Murdoch at Felix before moving on to work as head chef with David Tsirekas at Xanthi. Jacqui was part of the 2013 opening team at NOMAD and took over leadership of the kitchen in December 2014, following her promotion from sous chef. NOMAD has since gone on to earn One Chef’s Hat in the 2016 SMH Good Food Guide Awards. Jacqueline follows the philosophy of using local and sustainable produce. Inspired by Mediterranean flavours stemming from her Maltese upbringing, Jacqueline is passionate about creating simple yet flavoursome dishes where everything is made from scratch as much as possible. Visit Jacqueline's Instagram
Chef-hatted NOMAD Queen Head Chef of award-winning Sydney restaurant, Nomad, Jacqueline Challinor is acclaimed as one of Australia’s most watched young female chefs. Jacqui initiated her career within the hospitality industry as an apprentice at Mad Cow under Christopher Whitehead. She went on to work with Lauren Murdoch at Felix before moving on to work as head chef with David Tsirekas at Xanthi. Jacqui was part of the 2013 opening team at NOMAD and took over leadership of the kitchen in December 2014, following her promotion from sous chef. NOMAD has since gone on to earn One Chef’s Hat in the 2016 SMH Good Food Guide Awards. Jacqueline follows the philosophy of using local and sustainable produce. Inspired by Mediterranean flavours stemming from her Maltese upbringing, Jacqueline is passionate about creating simple yet flavoursome dishes where everything is made from scratch as much as possible. Visit Jacqueline's Instagram
Restauranteur, chef and TV personality Neil Perry is one of Australia’s most prominent chefs and restauranteurs. Founder of large dining group, Rockpool Dining, Neil has grown an empire of over 80 restaurants across the country. Passionate about Modern Australian cuisine, Neil has launched several cookbooks and does often television appearances on The Lifestyle Channel and MasterChef. Internationally renowned, Neil Perry has been curating the Qantas in-flight menus for over 20 years. Visit Neil’s Instagram
Restauranteur, chef and TV personality Neil Perry is one of Australia’s most prominent chefs and restauranteurs. Founder of large dining group, Rockpool Dining, Neil has grown an empire of over 80 restaurants across the country. Passionate about Modern Australian cuisine, Neil has launched several cookbooks and does often television appearances on The Lifestyle Channel and MasterChef. Internationally renowned, Neil Perry has been curating the Qantas in-flight menus for over 20 years. Visit Neil’s Instagram
My Kitchen Rules winners and cookbook authors In 2015, former English bankers and My Kitchen Rules contestants Steve and Will claimed the reality shows winning title. Four years later, the Sydney-based best friends have continued their food dreams with their signature dish of humour - the two have continued their passion and spearheaded a successful business, Gourmet Pommies, worked on revitalising the Butcher & The Farmer restaurants in NSW, and released a cookbook, Home Cook, Aspiring Chef. Visit Will & Steve’s Instagram
My Kitchen Rules winners and cookbook authors In 2015, former English bankers and My Kitchen Rules contestants Steve and Will claimed the reality shows winning title. Four years later, the Sydney-based best friends have continued their food dreams with their signature dish of humour - the two have continued their passion and spearheaded a successful business, Gourmet Pommies, worked on revitalising the Butcher & The Farmer restaurants in NSW, and released a cookbook, Home Cook, Aspiring Chef. Visit Will & Steve’s Instagram
MasterChef winner 2019 Larissa Takchi was the youngest contestant to ever win the MasterChef series in 2019. Growing up on her grandparent’s peach farm and working at her parent’s cafe, Larissa was taught about sustainability at a young age. Passionate about food and how it brings people together, Larissa pursued her culinary dreams by entering the MasterChef series and continues to live her food journey. Visit Larissa’s Instagram
MasterChef winner 2019 Larissa Takchi was the youngest contestant to ever win the MasterChef series in 2019. Growing up on her grandparent’s peach farm and working at her parent’s cafe, Larissa was taught about sustainability at a young age. Passionate about food and how it brings people together, Larissa pursued her culinary dreams by entering the MasterChef series and continues to live her food journey. Visit Larissa’s Instagram
EXPLORE THE SPECIES
PRAWNSS
Prawns are crustaceans from the order Decapoda, meaning 'ten-legged' (or technically, 'ten-footed'). Their sweet taste and firm texture make them ideal for many dishes, and they are sold fresh or frozen, raw or cooked.
Wild prawns are fished all over the world, in the Atlantic, Pacific, Arctic and Indian Oceans.
| Australia's prawn fisheries have developed a range of bycatch reduction devices to reduce the amount of other fish and marine species caught in prawn trawling nets, including turtle excluder devices (TEDs) which allow turtles, sharks and rays to safely escape from nets. | More than half of wild-caught prawns in Australia are now MSC certified. This is important, as in many cases they are found in areas of particular ecological significance, and fishing methods must not damage the delicate environmental balance. |
TUNA
One of Australia’s favourite seafood and one of the most economically valuable.
Tuna can be found in the Pacific, Atlantic and Indian oceans, as well as the Mediterranean Sea.
| Many populations are healthy and being fished sustainably (around 25% of global tuna catch are currently MSC certified). Australia leads the world in sales of tuna with the globally recognised MSC blue fish tick, accounting for 24% of worldwide sales. | Tuna are some of the fastest swimmers in the ocean. Some yellowfin tuna has had burst speeds recorded of around 50 km/h. |
PIPIS
Whether steamed on the BBQ, smothered in butter and garlic, or tossed through spaghetti with chilli and lemon, savvy chefs and seafood lovers alike are hooked, and the humble pipi's popularity is growing exponentially.
Pipis also knows as Australian cockle (Donax deltoides) are found in the surf zone from southern Queensland to the Eyre Peninsula in South Australia.
| Goolwa pipis are collected by hand using rakes and a technique known as the ‘pipi shuffle’ which has been used for generations. This well-known art has kept technology at bay, ensuring that beach craft and sustainability reign supreme. | Pipis have provided local communities with sustenance for thousands of years. |
tooTHFISH
Both Patagonian toothfish and Antarctic toothfish have white, flaky, moist flesh which is highly sought after by chefs for its versatility and Omega 3 fatty acids.
Toothfish, also known as Chilean seabass, live in deep waters in the southern oceans near Antarctica.
| Glacier 51 Toothfish won the MSC’s Best Sustainable Seafood Product 2020 for being the world’s first carbon-neutral fish. Glacier 51 is served up at top restaurants across Australia like Nobu, Sake and Rockpool and is available in specialty seafood retailers. | Toothfish have long been studied for their ability to produce anti-freeze proteins that keep their blood from crystallising in the Southern Ocean, where water temperatures can dip below zero. |
SALMON
Salmon is arguably Australia’s favourite fish to eat. It is highly valued due to its nutritional value, providing essential omega-3 fatty acids, high-quality protein and a variety of vitamins and minerals.
There are seven known species of Pacific salmon found in North American and Asian waters, and one species of Atlantic salmon, which is mainly farmed.
| Wild Alaskan salmon are harvested by nets (drift and set gillnets, purse seine), trolling and fishwheels. Trolling is fishing by drawing a baited line or lure behind a boat. A fishwheel operates much like a water-powered mill wheel: fish travelling upstream are caught in baskets on the wheel, then transferred into a holding tank. | The term ‘salmon’ derives from the Latin word ‘salmo,’ which is said to have originated from ‘salire’, which means ‘to leap’. This seems fitting considering salmon can jump up to two metres to cross obstacles in rivers. |
Western Rock Lobster
Western Rock lobster flesh has a rich taste, medium sweetness and a firm texture which will hold its shape well when cooking.
The Western Rock Lobster (Panulirus Cygnus) lives in temperate waters off the Mid to South-West Australian coastline.
| In the year 2000, the West Australian Rock Lobster Fishery became the first fishery in the world to achieve MSC Certification! | The Western Rock lobster can live for 20 years and can weigh up to 5 kilos. |
HOKI
Hoki flesh is delicate, succulent, and tastes slightly sweet, producing a medium flake once cooked. It is more flavourful than most other white fish because of its higher fat content but is still relatively mild tasting.
Hoki (Macruronus novaezelandiae), also known as blue grenadier, live in the waters around southern Australia and New Zealand.
| Between 1995 and 2000, Hoki populations declined due to low recruitment - there were fewer new fish of the required size and age. New improvement action plans on stock rebuilding were therefore introduced. | Hoki is a fast-growing fish, living for 20-25 years and can grow to over a metre in length. |
PEOPLE FROM THE SEA
We Are part of a collective effort to restore ocean health. Read the inspirational stories about the passionate people taking care of our oceans.
In 2000, Western Australia’s rock lobster fishers became the first in the world to achieve MSC certification. Over two decades on, and despite challenges, the fishery continues to flourish.
Where to buy
FIND SUSTAINABLE SEAFOOD AT COLES
Coles is proud to have been named Best Sustainable Seafood Supermarket in Australia by the Marine Stewardship Council (MSC) from 2017 to 2020.
Coles offers a wide range of MSC certified seafood products in the deli seafood department, as well as a great selection of products in the freezer department and canned seafood aisle.
SUSTAINABLE SEAFOOD GUIDE
Shopping for sustainable seafood can be easy. Just check our guide to sustainable seafood in Australia. Find out what species are certified, what to look for and the questions to ask.
OUR INCREDIBLE OCEAN
Our ocean is essential to life on Earth. It covers more than 70% of the planet's surface, regulates the climate, and supplies the oxygen we need to survive.
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Image Credits |
All images are credit to MSC unless otherwise stated.
Species illustrations: Scandinavian Fishing Year Book
Chef Courtney Roulston: FARM TO FORK
Chef Jessica Sepel: Jessica Sepel
Chef Jacqui Challinor: Jacqui Challinor
Chef Neil Perry: Neil Perry
Fish video: iStock
Porthole: Getty Images
Chef Larissa Takchi: Larissa Takchi
Chef Elena Duggan: Elena Duggan
Chef Will & Steve: Will & Steve
Chef Michael Weldon: Michael Weldon
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