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Oceanz Seafood - Auckland's premier Seafood Retailers



Tarakihi with Parsley Sauce and Mash

Serves 4 Ready in 30 min
• 600g Tarakihi fillets (or other white fish) • 700g potatoes, peeled and quartered
• 2 bay leaves • 35g butter or low-fat spread
• 2 level tbsp plain flour • 2 heaped tbsp chopped parsley
• 550ml milk • 160g frozen peas
• 160g frozen sweetcorn  

  1. Start by boiling the potatoes in water for 10-15 minutes until tender.
  2. Meanwhile, place the fish and bay leaves in a shallow pan, pour over 250ml of the milk and cook over a low heat for 10 minutes.
  3. While the fish is cooking, start to make the sauce. Melt 25g butter or spread in a non-stick saucepan and stir in the flour. Carefully stir in 250ml milk to make a white sauce. Continue to stir until the sauce thickens.
  4. When the fish is cooked and flakes easily, lift carefully from the pan and place in a serving dish. Cover and keep warm. Strain the poaching milk into the white sauce and heat through, stirring well.
  5. Add the peas and sweetcorn to a pan of boiling water (unsalted), cook for 3-4 minutes, then drain.
  6. Drain the potatoes and mash with 50ml milk and 10g butter
  7. Just before serving, stir the parsley into the sauce and pour over the fish fillets.
  8. Serve the fish at once with the mash and vegetables.


Latest News


Recent research brings into question the use of fish oils.  Local research showed that customers are being short changed on the amount of omega-3 fatty acids in the capsules and said that those who wanted to ensure good levels of omega-3 should simply eat fish.  Meanwhile international research has questioned whether fish oils are actually effective.  



The famous Oceanz Seafood in Silverdale is frying high after being named top chip shop in New Zealand in the 2013 Best Chip Shop Competition. 

Oceanz Franchise Opportunities now available

Sick of working for someone else and wanting to have your own business selling healthy seafood then maybe an Oceanz Franchise could be for you.  Click here to find out more.


Studies show that two or more servings of seafood per week may help:
  • lower the risk of coronary heart disease
  • lower blood pressure
  • develop nerve and brain cells in infants


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