Recipes on this
page: Anchovy and
bean salad , Crumbed anchovies , Pan Fried Angel fish , Baked Fish with
olives , Whole oven baked fish , Baked
fish with Aubergine and cheese , Fish with mushrooms and creamy lemon
sauce , Fish Bobotie , Butterfish , Fish Curry , Fish Breyani , Oven
Roasted Masala Fish , Masala Cutlets , Crispy Fish Cakes ,Fried Fish
Cakes ,Haddock Fish Cakes , Malay Fish Cakes , Fish Fillets ala
Portugaise , Feta and Fish Stir fry , Fish Vindaye , Fried Fish with
Groundnut Sauce , Crispy
fish with sweet chilli sauce , Greek Fish Casserole , Grilled
Fish with Asparagus and Minted Pea , Grilled Fish with limes , Smoked
Haddock with cheese and eggs , l'Agullas Yellowtail , Oven
Baked Kabeljou with Cheese and Nuts , Kippers with Ciabatta , Pan
Seared Fish with Tomato and Chilli Sauce ,Pickled Fish , Fish Stew ,
Curry stew , Sole
Recipes click on the links on the left
and bean salad
good for you and anchovies are delicious — and thirst-making! So what
better than to combine the two in an unusual starter dish? To serve
four starter portions of anchovy and bean salad you will need:
· 1 can
butter beans, liquid drained and discarded
· 1 small
tin anchovies, oil drained and discarded, except for a few drops
tablespoon grated onion
tablespoons white wine
· 8 cold,
crispy lettuce leaves
For the dressing:
tablespoon olive oil
· 1 clove
of peeled, crushed garlic, finely chopped
tablespoons finely chopped fresh parsley
tablespoons plain or Greek yoghurt
all the dressing ingredients, including a few drops of the anchovy oil.
Add the beans and mix well.
Slice the anchovies in half lengthwise.
Spoon the beans in to a shallow serving dish.
Arrange the anchovies lattice fashion over the beans.
Sprinkle with freshly grated black pepper.
To eat, spoon some of the beans and anchovy on to a lettuce leaf, roll
the leaf and hold the one end closed so that the contents do not slide
out, then use your fingers instead of a knife and fork.
very well with fresh bread and butter, and generous sips of cold white
fun way to the start of a meal, particularly if you are serving pasta
as a main course.
you like a bite in your food you can add a few drops of Tabasco, or a
chopped chilli or a little peri-peri sauce to the dressing….
fresh or frozen anchovies
50ml cake flour
125ml dried breadcrumbs
the anchovies with flour. Beat the egg and milk together and dip the
fish in the mixture. Roll the fish in the breadcrumbs, coating them
completely. Deep fry in hot oil, then drain on absorbent paper.
Sprinkle the fis with coarse salt and serve them immediately.
can't find Angelfish, you can use most other firm fish such as
Kabeljou, Cape Salmon, Yellow
Tail and Kingklip. Snoek fried in this way is superb! Ask your
fishmonger to fillet the fish but not to remove the skin. The best way
to enjoy this fish is fresh from the pan, so prepare your side dishes
in advance. I like to serve simple veggies such as green beans,
spinach, asparagus, pumpkin, sweet potatoes or baby potatoes in their
skins with this fish dish.
the fish you will need:
1 fish fillet per person (more, if your family/guests or friends have
A good solid bottom pan
A dash of olive oil (just enough to coat the bottom of the pan when
Freshly ground black pepper
A blob of butter (about 2 tablespoons should do, Penny)
1 cup plain flour
½ cup fresh, coarsely-chopped parsley
1 to 2 fresh lemons, sliced in wedges
Optional: Pernod, sparkling dry white wine, cider or Appletizer
flour onto a plate and dab each fish fillet into it, on both sides.
Then shake off the excess flour and set aside.
Once the pan is hot, place two fillets at a time, skin side down, in
the pan and fry over medium to high heat for about two minutes, turn
Turn the fish flesh side up, sprinkle with salt and pepper, turn it
over and fry for another minute or so.
Using a fish scoop or egg-lifter, scoop the fish from the pan and place
on a warm serving dish and sprinkle with fresh parsley and decorate
with lemon wedges.
Optional: In a clean pan melt the butter, and add a dash of either
white wine, Pernod, cider, sparkling wine or Appletizer and bring to
the boil. Pour over fish just before serving.
And that's how simple it is. No fuss or bother and absolutely delicious
Do try this recipe - it is
definitely one of the best!
1kg filleted and skinned stockfish or kabeljou or kingklip
4 cloves garlic, crushed
2t (10 ml) Ina Paarman's Lemon and Black Pepper or Garlic & Herb
2T (30 ml) lemon juice
2T (30 ml) olive oil
1 cup (250 ml) stoned black olives, sliced
¼ cup (60 ml) Ina Paarman's Sun-dried Tomato Quarters, drained
2T (30 ml) brown sugar
1 x 400g Ina Paarman's Tomato, Olive & Chilli Pasta Sauce
Chopped basil or parsley to garnish
Dust fish pieces with flour. Mix the garlic, seasoning, lemon juice and
olive oil together and brush over fish. Place the olives and sun-dried
tomatoes in an ovenproof dish and arrange the fish pieces on top.
Sprinkle fish with brown sugar and carefully pour the pasta sauce over.
Bake open at 200ºC for 25 minutes until cooked. Garnish with herbs.
Serve with polenta or pasta and a mixed green salad dressed with Ina
Paarman's Herb dressing or Balsamic Vinaigrette.
me tell you how easy it is to prepare a whole fish in the oven. Start
off by pre-heating the oven to 180 deg C.
large piece of tin foil, dabble a little olive oil on to it (about 1
tablespoon). Scoop a few blobs of butter into the oil and place the
whole gutted, scaled fish on the butter and oil.
lemon, onion and tomato and place that in the cavity of the fish, with
a good dollop of salt and some freshly ground black pepper.
tablespoon of olive oil over the fish and if you have tomato, lemon and
onion slices spare place them on top of the fish. Next, pour ½ glass of
white wine (dry or semi-sweet) over the fish. Then make a parcel with
the tin foil, folding it carefully so that it doesn’t touch the top of
simply pop it into the oven, pour yourself a glass of wine and relax.
About 35 minutes later open the fish package carefully and test to see
if the fish is done. Leave the fish in the open tin foil basket and
place it back in the oven for 5-10 minutes just to brown a little, then
turn and do the other side.
that’s all it takes – and the fish tastes wonderful.
with salad and new potatoes, lots of fresh lemon, salt and black
pepper, and a bottle or two or three of Sauvignon Blanc. A perfect
dinner party dish if ever there was one!
use a virtually any firm fish for oven baking. My favourites are snoek,
kabeljou, Cape salmon
or yellow tail. A good average oven time is 40-45 minutes per 1-1,5kg
if you are serving the fish on a cold winter’s evening it is a good
idea to serve soup as a starter. Your guests can enjoy the soup while
the fish is baking away merrily.
baked with aubergine and cheese
to preparing fish is not to over-cook it (a sin which even top
restaurants commit). With few exceptions, fish should also be eaten as
soon as it comes off the heat.
four portions of baked fish with aubergine and cheese you will need:
fillets of firm white fish (Kabeljou, Kingklip, Angel Fish, take your
· 4 tomatoes
· 1 large
· 4 cloves
of garlic, peeled, crushed and finely chopped
· 1 large
onion, peeled and finely chopped
tablespoon tomato puree
tablespoons olive oil
teaspoon dried oregano (you can also use tarragon if you prefer)
grated cheddar or Gruyere cheese)
· Salt and
· Juice of
tomatoes with boiling water and let it stand for 1 minute, then drain
and slide off the skin.
Chop the tomato coarsely.
Slice the aubergine into dice-sized pieces (you don’t have to peel it).
Pour two tablespoons of the olive oil into a pan and bring to a medium
Add the onion, garlic and aubergine and cook slowly until aubergine is
Add the tomatoes, the tomato puree and the oregano, season and stir.
Simmer gently, stirring often, for about 15 minutes.
Process the mixture, using a food processor or liquidiser.
Cover the sauce and set aside.
In a clean pan pour the remaining tablespoon of olive oil.
Fry the fish for two minutes on each side and then arrange the fillets
in a shallow baking dish.
Mix the lemon juice with the pan juices and pour over the fish.
Spoon the aubergine and tomato topping over the fish.
Sprinkle with the grated cheese.
Place the dish under the grill until the cheese is bubbling.
Remove and serve while it is still piping hot.
with a well-chilled Sauvignon Blanc. Bon appetit!
Mushrooms, Baby Spinach
800g boned and skinned white
fish portions (hake, kabeljou or kingklip)
Ina Paarman's Seasoned Sea salt
½ punnet baby spinach leaves - well washed
1 punnet (250g) button mushrooms - wiped and halved
1 bunch spring onions, sliced with green tops
½ cup (125 ml) hot water mixed with 1t (5 ml) Ina Paarman's Vegetable
1 x 200 ml Ina Paarman's Lemon & Herb Coat & Cook sauce
1 cup (250 ml) cream
Season the fish well with Seasoned Sea salt. Keep on one side.
Prepare the vegetables and layer in a med/large casserole. Start with
spinach, then mushrooms and lastly onions. Season lightly and add stock.
Place fish on top of vegetables.
Mix Lemon & Herb sauce with the cream and pour over the fish.
Bake open, without a lid at 200ºC for 25 minutes.
Delicious with bread and a green salad dressed with Ina Paarman's Lite
Greek or Honey Mustard dressing.
Replace fish with chicken breasts. Bake for 30-35 minutes
four generous portions of fish bobotie you will need:
· 600g of
cooked or steamed white fish, skinned, boned and gently flaked (you can
use Hake, Cape Salmon,
Kingklip or Kabeljou)
· 1 thick
slice of wholewheat bread (white bread is OK if you can’t find brown
bread) with the crusts removed
· 320ml milk
· 2 onions,
· Juice of
tablespoon lemon juice
tablespoon curry powder
· 4 Bay
teaspoons cumin powder
cardamom pods, crushed and finely crushed
tablespoons blanched almonds
· 3 eggs
bread in the milk.
Squeeze the milk from the bread.
Preserve the milk.
Crumble the bread into a bowl, add the flaked fish and mix gently with
Melt butter in frying pan and fry the onion for three minutes.
Add curry powder, cumin and cardamom and fry for another 1-2 minutes,
stirring to prevent burning.
Reduce heat to medium and add the orange and lemon juice, sultanas,
chutney, almonds, salt and pepper, stir gently and cook for one minute.
Now stir in the fish and bread mixture.
Place the bay leaves at the bottom of a greased oven dish and scoop in
the fish mixture.
Beat the eggs, add the milk and beat together well.
Pour the egg and milk mix over the fish.
Bake at 190 Deg C for about 35 minutes or until set.
Serve with white rice.
Lady/Pampelmoes/Bluefish - Blouvis)
750g fillets of fish
Flour, salt and freshly ground black
pepper for coating
60g flaked almonds
125g button mushrooms
Squeeze of lemon juice
3 Tblsp chopped parsley
8 Tblsp thick cream
In a plastic bag place the seasoning and
flour and drop in fish, piece by piece, shaking until coated. Shake off
Fry in half the butter, remove and keep warm.
Heat the remaining butter in the pan and sauté the almonds until
golden. Add mushrooms, lemon juice, 2 Tblsp parsley and a shake of salt
and black pepper.
Simmer over low heat until mushrooms are tender. Stir in cream and heat
through. Spoon over warmed fish.
Sprinkle over remaining parsley and serve with mashed potatoes and a
salad on the side
Acceptable alternatives to this fish would be: Angel Fish, Bream, Cape Salmon (Geelbek), Elf (East Coast Chad) or Kingklip
1 kg unsalted snoek, sliced. (other firm flesh fish can also be used,
yellowtail, for example)
5 ml salt
2 ml milled pepper
juice of half lemon
1 large onion, finely chopped
2 cloves garlic, crushed
15 ml curry powder
5 ml turmeric
10 ml cake flour
250 ml water
2 allspice berries
1 bay or lemon leaf
5 ml vinegar
20 ml sugar
15 ml smooth apricot jam
Season the fish with salt and pepper, sprinkle with the lemon juice and
set aside. Heat a little oil in a saucepan and sauté the onion and the
garlic for 5 minutes or until the onion is transparent. Add the curry
powder and the turmeric and mix well. Sprinkle the flour over and stir
it in. Add the water and bring to boil, stirring. Reduce the heat to
low and add the fish, allspice and bay or lemon leaf. Simmer, covered
for 15 minutes. Mix the vinegar, sugar and apricot jam and add to the
saucepan. Simmer, stirring occasionally for another 15 minutes. Add
more salt and pepper if necessary. Serve immediately with rice
Once you’ve tasted this delicious fish breyani, you’ll travel to the
ends of the earth (or at least to Durban!)
to find all the spices the recipe demands. It’s a bit time-consuming,
but well worth the effort in the end and will feed a lot of people.
50 ml oil
1 large onion, sliced into rings
4 cardamom seeds
4 whole cloves
2 pieces stick cinnamon
5 ml chopped fresh ginger
4 cloves garlic, crushed
5 ml barishap
5 ml cumin seeds (jeera)
5 ml ground coriander
5 ml leaf masala
5 ml breyani masala
1 kg fresh fish, cubed
5 ml fish masala
6 small potatoes, peeled
200g (500 ml) uncooked rice
5 ml turmeric
125 ml lentils (masoor)
4 hard-boiled eggs
Heat the oil in a pan and fry the onion, cardamom seeds, cloves,
cinnamon, ginger and garlic until the onion is tender and all the
flavours have blended together. Add the barishap, cumin seeds,
coriander, leaf masala, breyani masala and a little water. Simmer until
an aromatic paste is formed.
Season the fish with salt and fish masala and add together with
potatoes to the paste. Fry until the mixture acquires a nice yellow
colour. Cover and braise until cooked. The potatoes should be soft but
still intact. Add extra water if necessary.
Add the rice to boiling salted water along with the turmeric and boil
until tender. Drain and set aside. Cook the lentils in boiling water
until soft and drain.
Combine the rice and lentils and arrange layers of the breyani mixture
and rice in a saucepan. Add a little water, cover with a piece of waxed
paper and lid, and steam for about half an hour.
Slice the eggs into quarters and place on top of the breyani just
Serves 6 – 8.
two ways of doing this. Either you buy a good ready-mix fish masala
(some supermarkets stock it) or you make up your own.
recipe below we will make our own. This is what you need to serve four
· 4 large
fillets of firm white fish (Kingklip, Kabeljou, Cape Salmon)
oil for frying
spicy paste you need:
teaspoons medium curry powder, or garam masala
tablespoon finely chopped fresh ginger
· 2 cloves
of garlic, crushed and finely chopped
· 1 green
or red chilli, seeded and finely chopped
· Juice of
½ lime or lemon
tablespoons cooking oil
paste ingredients and spread on both sides of the fish.
Place in dish and leave for 20-40 minutes.
Preheat oven to 200 Deg C.
Heat oil in frying pan.
Fry the fish for 1 minute on each side.
Remove from pan and place in roasting dish.
Bake for 8-12 minutes until fish is done. Be careful not to overcook,
otherwise it will go dry.
Serve with Basmati rice or, rather untraditionally, mashed potatoes
CUTLETS WITH CORIANDER-MINT SAUCE
750g firm-fleshed fish cutlets, slightly defrosted
60 ml red or fish masala
30 ml sunflower oil
75 ml low-fat cottage cheese
75 ml low-fat spread, melted
1 bunch (about 30g) fresh coriander leaves, finely chopped
60 ml mint, finely chopped
or 10 ml mint sauce
To make the sauce, combine all the ingredients well and chill for at
least an hour.
Remove the bones from the fish by making a triangular or square
incision around the outer edges of the bones. Push the bones out of the
cutlets. Season the cutlets with the salt.
Brush both sides with the masala and allow to rest for 30 minutes.
Brush the cutlets with the oil and braai over medium-hot coals or place
under a hot grill or in a griller pan, 3 – 4 minutes per side or until
cooked. Transfer to a serving platter.
Pipe or spoon a portion of the sauce in the centre of the cutlets.
Serve at once with a brown and wild rice pilaf, and a cucumber salad.
cakes are back in fashion and this time around they've lost their
"leftovers" stigma - it is no longer obligatory to use cold fish or
oven baked fish cakes
oven baked fish cakes you will need:
boiled, peeled potatoes
skinless fish fillets (any firm white fish will do and especially nice
if you can afford imported salmon)
· Juice of
pinch of Cayenne pepper
tablespoons finely chopped fresh parsley
tablespoons finely chopped fresh coriander
· A good
pinch of tarragon
· Salt and
· 2 cloves
of garlic, peeled and finely chopped
tablespoons cooking oil
potatoes cool, then mash them in a large mixing bowl with the herbs,
salt, peppers, mayonnaise, lemon juice and garlic.
Place the fish in a pan with about 650ml cold water and bring to the
Simmer fish for about 2 minutes, then spoon out of water and set aside
Flake the fish and gently fold and fork it into the potato mix.
Roll the individual fish cakes into balls and slightly flatten them.
Place them on a tray in the deep freeze for 30 minutes.
In a large non stick oven baking tray heat the oil then place the fish
cakes in the oil and bake at 180 deg C for about 25 minutes, or until
they are golden brown.
with steamed vegetables or a big mixed salad
1 x 425g pilchards in brine
2 medium potatoes, boiled
1 small egg, beaten lightly
½ cup chopped greens (eg.
fresh coriander, mint, shallots)
1 tsp garlic and ginger
1 medium onion, finely
2 green chillies, finely
½ tsp coarsely ground black
salt to taste
breadcrumbs as needed
oil for frying
Drain the fish and place in
a mixing bowl, flake with a fork
Mash in the potato with some
of the egg
Add all the greens and
season to taste
Divide into 6 portions and
shape into cakes
Dip in the egg and roll in
Press the crumbs onto the
Place on a plate and chill
for a minimum of 1 hour
Heat oil for shallow frying
and fry cakes until golden brown on all sides
Place on absorbent paper to
remove excess oil. Serve
Tip: Thin the egg for coating by
adding a few teaspoons of milk
500g I&J Oak Smoked Haddock Prime Steaks - cooked and flaked
500ml (2 cups) mashed potato
½ onion - finely chopped
30ml (2 tablespoons) lemon juice
2 extra large eggs
a handful of fresh parsley - chopped
2,5ml (½ teaspoon) salt
white pepper and nutmeg to taste
flour for coating
oil for frying
Mix all ingredients (except
for flour and oil) together. Sprinkle flour onto a plate. Place heaped
tablespoonfuls of mixture onto flour and lightly coat. Pour oil 1cm
deep into a frying pan and heat. Fry fish cakes in hot oil, turning
once, till golden brown on both sides. Equally delicious served hot or
Malay Fish Cakes
Flaked raw fish (skinned and boned)
Chopped raw tomato
2 thin slices bread soaked in a little water and cooking oil
1 egg beaten
squeeze of lemon juice
salt, pepper, nutmeg
Mix all together and form into balls, roll in flour and
fry in oil. The mixture must not be too soft. For variation mince meat
can replace the fish.
fillets a la Portugaise
For our fish fillets a
la Portugaise, you will need the following for 4 to 6 portions: Use
6 to 8 fillets of firm fish such as Kabeljou, Cape Salmon or Kingklip
2 onions, finely chopped
1 whole red or yellow pepper, diced into thumbnail-sized pieces
4 ripe tomatoes, halved
1 cup fresh, chopped coriander leaves
1/2 medium-sweet white wine
1 teaspoon brown sugar
1/2 cup chopped fresh parsley
250ml fresh cream
salt and freshly ground black pepper
Olive oil for frying onion and pepper
In a solid pan over medium
heat fry the onion until soft
Add the halved tomatoes, cut side down
Add a dash of water and let this simmer along for about five minutes
Then add the yellow pepper dice and the rest of the wine
Use a wooden spoon to stir and mush the tomato. When the tomato is
soft, you can remove the peel (I never do, but some people don't like
Place the fish fillets in the tomato mix and bring to a simmer.
Add the sugar
Turn after five minutes and sprinkle with parsley and fresh coriander.
Add salt and sprinkle with pepper
Simmer until fish is done but not overcooked
Remove fish from pan with a slotted spoon and place in a warm, covered
Heat the pan until the mixture starts thickening. Reduce the heat and
add the cream. Heat through, but don't let it boil.
Pour the sauce over fish and serve with rice or mashed potatoes and
FETA AND FISH STIR FRY
East meets West in this wonderfully
balanced and richly flavoured fusion meal.
Preparation Time: ± 10 minutes
Cooking Time: ± 10 minutes
Total Time: ± 20 minutes
2 Sea Harvest Cape Whiting Folded Steaks
1 Onion, sliced
30 ml Oil
80 g Mushrooms, sliced
1 Carrot, julienne
80 g Spinach, washed and finely chopped
Salt and ground black pepper to taste
1 Feta round
200 g Chinese noodles (Two minute noodles)
Heat 1 tablespoon of oil in frying pan/wok.
Fry onion ±2 minutes, add julienne carrots and cook for a further 2
Add mushrooms, cook for ± 2 minutes.
Place onion, carrots and mushrooms in a separate bowl.
Heat 1 tablespoon oil and fry cubed fish until cooked, place in bowl
Fry the chopped Spinach and cubed feta in the pan in which the fish was
cooked. Cook over a medium heat until the feta begins to melt. Once
melted add to the stir-fried vegetable mixture.
In the mean time, boil the 2 minute noodles and drain. Arrange the
noodles on a serving dish. Toss together the stir-fry mixture + fired
Spoon the stir-fried mix over the noodles.
have their origins in Mauritius,
the volcanic island way out in the Indian
Essentially they are exotic versions of pickled or soused fish
flavoured with turmeric or saffron, mustard, bay leaves, garlic,
chillies and ginger.
fish is briefly fried before being combined with the marinade
ingredients. It can be eaten on the day but the longer it is allowed to
soak up the spices the riper and more potent the vindaye becomes. Leave
it in the fridge for a day or two before eating to allow the flavours
to meld. Serve the vindaye cold as a main course with some crusty bread
and salad of avocado quarters and ripe tomatoes. It is also an
excellent make ahead buffet dish for a crowd.
teaspoon mustard seeds
5 medium cloves garlic, peeled
2 small red chillies, finely sliced (discard seeds)
200 ml (4/5 cup) apple cider vinegar
1 tablespoon grated fresh ginger
3 bay leaves
1 kg firm, thick fish fillets
Cornflour seasoned with a little salt and pepper
Vegetable or canola oil for shallow frying
3 medium onions, quartered and sliced
mortar and pestle or a mallet
heavy-based frying pan
large, shallow, non-aluminium dish
the best flavour use fresh, plump garlic cloves, freshly grated ginger
and fresh chillies.
mustard seeds should be crushed together with the garlic to release.
Use a mortar and pestle to do this or pound them with a mallet.
sugar is not included in a vindaye, however used sparingly it adds
exactly the right note.
is one of those herbs that people either love or hate. You can
substitute the coriander with lemon thyme in this dish but coriander is
a more traditional ingredient.
ingredients for the spicy marinade. Pound mustard seeds and garlic to a
paste. Combine with chillies, vinegar, ginger and bay leaves. Set aside.
not overcook the fish or it will not absorb the marinade as well.
is excellent for this dish but you can use any medium to firm-fleshed
fry fish, taking care not to overcook it.
fish with paper towels and dust lightly with cornflour. Fry in oil over
a moderate heat until pale gold on both sides. Transfer to a shallow,
the same oil, stir-fry onions until slightly softened. Add vinegar
mixture, turmeric and sugar and stir well. Cook for 5 minutes then
season to taste with salt and pepper.
hot sauce over fish. Sprinkle with coriander, cover, cool and
refrigerate for 1-2 days.
Fish with Groundnut Sauce
The distinctive flavour of groundnuts ( peanuts,
grondboontjies) feature prominently in Central African recipes. This is
another of Africa's many Peanut Sauce recipes
salt and black pepper, to taste
one cup cooking oil
one to two pounds fish fillets
one or two onions, finely chopped
one-half cup of peanut butter (natural, unsweetened) or a homemade
groundnut paste made by grinding fresh roasted peanuts
one spoonful of curry powder (or any similar spice or spices)
Rub salt and pepper onto the fillets.
Heat oil in deep frying pan until very hot. Fry fish in hot oil, one
side at a time, until fish is browned and crispy, turning once. Reduce
heat and cover. Allow fish to cook a few more minutes until it is done.
Remove fish from pan. Place fish in covered dish in warm oven.
Increase heat under frying pan. Fry the onions in the same pan, until
fully cooked. Remove onions and place them over the fish. Reduce heat.
Add peanut butter and curry powder (or other spices) to frying pan. Mix
well with remaining oil. Reduce heat to very low. Slowly stir in enough
water (about a cup) to make a smooth sauce.
Pour sauce over fish and onions. Serve with Rice.
Variations: include tomatoes, green pepper, hot chilli pepper, and/or
garlic when frying the onion.
with sweet chilli sauce
us probably ate too much meat and starch over the festive season, so
now is a good time to think lighter and healthier — and what better
than fillets of fresh fish, fried to crispy perfection!
my friends — and their wives — shy away from frying fish, saying that
they can never seem to get the batter crispy and the fish nice and
do have a point, for there is nothing quite as stodgy as a piece of
mushy fish wrapped in mushy batter.
delicious crispy fried fish, few things are as nice as Tempura batter,
but the Japanese flour is not always easy to find and when you do, it
is quite expensive.
things are vitally important with fried fish:
· The batter must be crisp
· The batter must have a beautiful golden brown
· The fish must be snow white and flaky
follow my easy recipe below you will succeed with all three. To serve
four portions of Crispy Fish Fillets you will need:
· Enough filleted fish to slice up into 16
strips of fish of about 3 cm wide each
· 1.5 litres of oil for deep frying
· A wok or deep-frying pan
· Freshly ground sea salt and black pepper
· 1 teaspoon turmeric
· 1 cup cake flour
· 1 cup cold water
· 1 egg
· 1 cup All Gold Sweet Chilli Sauce (you will
find it at most supermarkets)
you start, please note: this batter is quite watery. Don’t worry about
it — that’s the way it must be. Much of it will come away during the
frying process. That, too, is normal. Spoon out the bits of floating
batter in between frying the fish.
large mixing bowl mix the flour, water, egg, salt, black pepper and
Pour the oil into the wok or frying pan and heat until the oil sizzles
when you drop a little of the batter into the pan.
Dip four pieces of fish at a time into the batter and ease it into the
Fry until crisp, then remove the fish from the pan with a slotted spoon
and place on paper towels to drain.
Repeat until all the fish is done.
On a large serving platter spoon the chilli sauce and place the fish on
steamed vegetables or salads!
nothing quite like a delicious fresh fish dish in summer, now is there?
something different to the usual grilled, fried and barbecued
varieties, I enjoy a good, spicy fish casserole every now and then.
thing is, because the main ingredient is fish, it is actually light
enough to enjoy even in summer.
perfect for entertaining, like most one dish meals.
four generous portions of Greek Fish Casserole you will need:
· Four fish
fillets, halved and skinned (It works best with a firm fish such as
Kingklip, Yellow Tail, Kabeljou)
potatoes, peeled and sliced
· 2 onions,
peeled and thinly sliced
tomatoes peeled and sliced
· 2 cloves
of garlic, peeled and finely crushed
tablespoon cooking oil
tablespoons white wine
· ½ cup
· 1/3 cup
coarsely chopped fresh Basil
· 1/3 cup
chopped fresh parsley
ground black pepper
butter in an oven dish.
Layer the potatoes, then the onions, sprinkle with basil, parsley and
Place fish on top and cover with tomato.
Pour over the wine, oil and stock.
Sprinkle with black pepper.
(Optional – If you like a bite, add a chopped chili or two).
Place dish in 180 Deg C oven and bake for 25 minutes with the lid on.
Remove lid and bake for a further six minutes.
with crunchy fresh bread and a tossed salad.
FISH WITH ASPARAGUS AND MINTED PEA PUREE
A meadow of greens
withÂ minty appeal, topped with Hake fillets.
Preparation Time: Â± 15 minutes
Cooking Time: Â± 20 minutes
Total Time: Â± 35 minutes
Grill setting: Medium
2 Sea Harvest Hake Fillets
15 ml Butter
1 Onion, small
375 ml Peas
6 Fresh Mint Leaves
30 ml Dairybelle Natural Yoghurt
100 g Fresh Asparagus
Melt butter in frying pan and cook onion until it takes on a golden
Boil peas in 3 cups of water with 3 mint leaves until tender - Â± 5
Transfer drained peas to food processor, add yoghurt and onion and
blend until smooth. Season to taste.
Season fish and place under grill for 5-10 minutes each side, till
Steam asparagus and immediately refresh in cold water.
Add shredded mint to pea puree. Place fish on top of pea puree and
garnish with asparagus
fish with limes and creamy mash
select the fish of your choice. It should be firm — not hake, but Cape salmon,
kabeljou, or the likes. Ask your fish merchant to gut and fillet the
fish, but not to remove the skin.
· Pat the
fish dry with a paper towel and place on the side.
· Turn your
grill onto maximum and give it time to really heat up.
slice a few whole fresh limes into wheels.
· In a
sauce pan melt a good chunk of butter.
· When your
grill is red hot, line your roasting dish with tin foil, pour some of
the melted butter into it, scatter a few lime wheels around and place
your fish skin down on the lime and butter.
the rest of the lime wheels over the top of the fish and pour a good
helping of butter over the fish (not all, you will need some more later
· Give it a
good sprinkling of black pepper and place it under the grill. Watch it
carefully, because it doesn't take long.
· Pour some
more butter on as you go along.
you don't over-cook — the fish should be soft and moist. Ideally the
fish should just be showing little marmite flecks of brown on the top
when it is done. Don't worry about the skin underneath. Just eat the
fish off the skin and discard the skin. Its only function as far as
this dish is concerned is to keep the fish nice and moist.
Give it a
dash of salt and another grind or two of black pepper. Serve with the
charred lime wheels, fresh greens like asparagus or a large green
salad, and a generous portion of creamy garlic mashed potatoes.
mash, you will need:
potatoes, peeled and quartered
· 1 cup milk
· ½ cup
cloves of garlic finely crushed
potatoes gently in salted water until soft.
Pour off the water and keep covered.
Add the crushed garlic to the melted butter and heat for a minute, then
add to the potatoes.
Add the butter to the potatoes.
Mash well. The potatoes should be creamy.
Add salt to taste.
that's needed now is a bottle or two of chilled Sauvignon Blanc to wash
it all down!
2 medium onions, chopped
125 grams cheddar cheese,
Seasoned bread crumbs
Fillet the Yellowtail,
leaving the skin on.
Prepare a marinade using 2 parts cooking oil and 1 part vinegar, mixed
with the chopped onions.
Marinade the fish for at least 1 hour.
Meanwhile, add breadcrumbs to the cheese to make a crust mixture (don't
be shy with the breadcrumbs).
Remove the fish from the marinade and place skin side down on a braai
rooster (BBQ fish basket)
Pack the cheese and breadcrumb mixture on top of the fish to form a
Braai over a medium fire until the underside of the skin blisters.
Turn the fish over and cook until the crust is light brown and the fish
begins to flake when pulled apart with a fork.
Kabeljou with Cheese and Nuts
With only 5 ingredients you
can create magic!
700-800 g (about 4 good
portions) of kabeljou or stock fish
Ina Paarman’s Lemon & Black Pepper Seasoning
1 T (15 ml) flour
1 x 200 ml Ina Paarman’s cheese Sauce
½ cup (125 ml) pecan nuts, chopped
Pre-heat the oven to 220°C.
Season the fish and dust it with flour. Arrange in a single layer in a
well buttered ovenproof dish. Bake open for 10 minutes. Spread the
cheese sauce over with the back of a spoon. Sprinkle nuts over. Bake
for a further 10 minutes. Delicious served with buttered parsley
potatoes and a green salad dressed with our French or Herb dressing.
Variation : Use Garlic & Herb
Seasoning. Extra cheese can also be added if des
WITH CIABATTA, SLICED EGG AND SALAD
Smoked, cooked Kippers
layered in a Ciabatta and dressed with salad leaves and hard boiled
eggs.The ideal brunch or picnic meal simple , quick and tasty.
Preparation Time: ± 10 minutes
Cooking Time: ± 10 minutes
Total Time: ± 20 minutes
2 Sea Harvest Kipper Fillets
1 Medium Ciabatta or any Italian Bread
2 Eggs, hard boiled
100 g Mixed Lettuce Leaves of your choice
1 Tomato, sliced
Salt and Pepper to taste
Poach or grill Kippers according to the instructions on pack.
Boil eggs until hard boiled, ± 7 minutes.
Slice the bread, and butter lightly.
Prepare the salad.
Once the Kippers are cooked, place the bread on a plate, layer with the
salad, and arrange Kipper Fillets on top.
Slice the hard boiled eggs, and arrange on top.
Sprinkle with salt and pepper to taste.
Serve as a brunch alternative to the usual cooked Sunday breakfast
Fish with Tomato and Chilli Sauce
Quick cooking at a high
temperature is the best way to prepare fish.
4 portions of filleted fish,
use yellowtail, Cape salmon, tuna or kingklip
Ina Paarman's Lemon & Black Pepper Seasoning
2 T (30 ml) flour
3 T (45 ml) canola oil
1 x 200ml Ina Paarman's Tomato & Chilli Ready to Serve Sauce
Ina Paarman's Chilli & Garlic Seasoning
Season the fish generously
with Lemon & Black Pepper seasoning and dust lightly with flour.
Place a solid heavy based
frying pan on a hot stove plate and heat the empty dry pan until very
hot. Add oil to the hot pan and swivel it around to coat the base
evenly. Immediately add the fish and fry until golden brown on the best
side, turn and cook the under side. Transfer from the pan to a warm
serving platter and keep warm in a low oven.
Blot the pan with kitchen
paper to soak up excess oil but leave the browning. Add the Tomato
& Chilli sauce to the pan, warm through and pour over the fish.
Sprinkle with a dash of Chilli & Garlic seasoning. Serve on a bed
of steamed spinach (optional) with chips and a lovely fresh salad with
all your favourite trimmings
Use fresh butterflied
chicken breasts in place of fish. Halve the breasts horizontally, but
don't cut right through. Open up and flatten with your hand.
Chef's Tip 1 :
Instead of 1 T flour use 2 T
(30 ml) of oatmeal, finely ground in a pestle and mortar or small
grinder. Always an excellent wheat free choice.
Chef's Tip 2 :
If the fish is very thick
(like the middle cut we used) you can pop it (in the pan) in a 200°C
oven for 3-4 minutes to make sure it is cooked right through.
2 kilograms firm-fleshed
white fish eg. yellowtail
4 large onions, sliced
750 milliliters vinegar
125 milliliters water
20 milligrams salt
125 milligrams sugar
40 milligrams curry powder
15 milligrams turmeric
2 milligrams cayenne pepper
1 piece crushed root ginger
10 coriander seeds
5 lemon or bay leaves
Clean and fillet the fish
and cut it into portions. Combine all the other ingredients in a deep
saucepan and simmer for 20 minutes. Add the fish and simmer for a
further 20 minutes, taking care not to break the fish. Remove with a
slotted spoon and layer into a glass dish. Pour the curry sauce over.
Leave to cool, then cover tightly and leave to mature in the
refrigerator for at least 3 days before use, but preferably longer.
Serve with brown bread and butter.
Malay Pickled Fish
Malay culinary contribution brought an exotic touch to the food of our
land. Here is a typical example:
1 kg yellowtail, scaled and filleted, skin on
oil for pan frying
2 large onions, sliced
5 cloves garlic, chopped
1 cup grape vinegar
half cup water
half cup golden brown sugar
2 tsp coriander, ground
2 tsp cumin, ground
1 tbs masala
1 tsp turmeric
2 bay leaves
4 allspice berries
To firm up the flesh, sprinkle coarse salt on both sides of the fillet
and let it stand in the sink for 20 minutes. Rinse under running water
and pat dry with a paper towel. Cut the fish in portions with the skin
Do not cover fish with flour or butter but pan-fry pieces in oil till
To make the sauce, simply boil then simmer the rest of the ingredients
together till the onions are cooked but still crisp to the bite (about
Layer the fish pieces in a ceramic or glass serving dish and cover each
layer with the sauce and some onion. Be sure that the last layer is
covered with sauce.
Let it cool, then refrigerate. Will keep for a week in a cool place and
longer in a fridge.
fish stew with potatoes and peppers
four servings of paprika fish stew you will need:
· 60g of butter
· 3 onions, thinly sliced
· 1 tablespoon cooking oil (don’t use olive oil,
it doesn’t work in this dish)
· 3 large potatoes, peeled and sliced into 2 cm
· 1 green pepper, sliced into strips
· 1 red pepper, sliced into strips
· 2 tablespoons of paprika
· 200ml chicken stock flavoured water
· 1 glass of dry white wine (you can leave the
wine out, but then increase the water to 220ml)
· 800g filleted firm fish (Kingklip, Cape Salmon,
· Salt and black pepper
· A fairly large saucepan or a deep pan with a
pan melt the butter with the oil.
Add the onion and potato and stir over medium heat until it turns brown.
Add the paprika and the yellow and red pepper.
Stir in the water and the wine.
Season with salt and pepper.
Cook, covered for about 20 minutes slowly until the potatoes are soft.
Slice the fish into strips of about 4 cm thick and add to the pan.
Cover and simmer for 5-7 minutes until the fish is just cooked.
Don’t over-cook the fish!
Serve the fish stew with
plain rice and a green vegetable such as French beans.
Don’t forget a chunky loaf of crusty bread and a bottle or two of wine
(red and white go equally well with this dish).
‘N SPICEY CURRY STEW
(FISH OR PORK)
500g firm fleshed white fish steaks (like hake), frozen or fresh
OR 750g pork fillet, cubed
20 ml turmeric
45 ml sunflower oil
1 onion, chopped
300 g sweet potato, cooked and cubed
3 ml chilli powder
5 ml ground coriander
10 ml garam masala
150 ml seedless sultanas, soaked
410g can chopped tomatoes (use Indian-style if available, for extra
60 ml tomato paste
45 ml brown sugar
125 ml natural low-fat yoghurt
90 ml fresh coriander leaves or parsley, chopped
Season the fish/meat cubes with the turmeric and toss in the flour,
shaking off any excess.
Heat the oil in a saucepan.
Add the fish/meat and cook until lightly browned.
Remove and set aside.
Saute the onion until translucent. Add the sweet potato, chilli powder,
ground coriander, and masala and stir-fry until aromatic, about a
Add the sultanas with their liquid, tomatoes, tomato paste and sugar.
Simmer for 8 minutes or until slightly thickened.
Return the fish/meat to the saucepan and simmer for 5 minutes for fish,
10 minutes for meat.
Remove from the heat and stir in the yoghurt and fresh coriander and
serve. Serves 6.
Sole with butter, parsley
and lemon sauce
sole with parsley, and lemon butter sauce you will need:
4 tablespoons plain flour
100ml olive oil
Juice of two lemons
Rind of one lemon
½ cup finely chopped fresh parsley
1wineglass of dry white wine
Salt and black pepper
4 tablespoons butter
flour in an open dish and dip the fish into the flour and shake off the
Heat the olive oil in a non-stick pan and fry the fish, one at a time
for 3 minutes on each side over medium heat
Place the fish on a large heated serving dish and keep warm
Add the wine to the pan in which the fish was fried and glaze the pan,
using a wooden spoon or a spatula
Add the butter, mix well, then add the lemon rind, the juice and the
Simmer while stirring for about three minutes
Pour sauce over fish just before serving
Please remember to heat your plates – there is nothing worse than
serving lovely fish with a sauce on a cold plate!
Good partners are mashed potatoes and a green veg such as spinach,
peas, broccoli or asparagus