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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


For more Recipes click on the links on the left


Anchovy and bean salad

Beans are 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

·  1 tablespoon grated onion

·  2 tablespoons white wine

·  8 cold, crispy lettuce leaves
For the dressing:

·  1 tablespoon olive oil

·  1 clove of peeled, crushed garlic, finely chopped

·  2 tablespoons finely chopped fresh parsley

·  2 tablespoons plain or Greek yoghurt

Combine 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.

It goes very well with fresh bread and butter, and generous sips of cold white wine.

It’s a fun way to the start of a meal, particularly if you are serving pasta as a main course.

PS... If 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….

Crumbed Anchovies
400g fresh or frozen anchovies
50ml cake flour
1 egg
15ml milk
125ml dried breadcrumbs
sunflower oil
coarse salt

Dust 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.

Pan-fried Angelfish

If you 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.

To make the fish you will need:
1 fish fillet per person (more, if your family/guests or friends have healthy appetites)
A good solid bottom pan
A dash of olive oil (just enough to coat the bottom of the pan when heated)
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

Pour the 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 and repeat.
Turn the fish flesh side up, sprinkle with salt and pepper, turn it over and fry for another minute or so.
Don't overcook.
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

Baked Fish with Olives
Serves 5-6

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 seasoning
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.

Whole, oven-baked fish

Now let 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.

Take a 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.

Slice a 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.

Drizzle a 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 the fish.

Then 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.

And that’s all it takes – and the fish tastes wonderful.

Serve 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!

You can 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 of fish.

Incidentally 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.

Fish baked with aubergine and cheese

The key 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.

To serve four portions of baked fish with aubergine and cheese you will need:

·  4-8 fillets of firm white fish (Kabeljou, Kingklip, Angel Fish, take your pick)

·  4 tomatoes

·  1 large aubergine

·  4 cloves of garlic, peeled, crushed and finely chopped

·  1 large onion, peeled and finely chopped

·  1 tablespoon tomato puree

·  3 tablespoons olive oil

·  1 teaspoon dried oregano (you can also use tarragon if you prefer)

·  60g grated cheddar or Gruyere cheese)

·  Salt and black pepper

·  Juice of one lemon

Cover the 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 heat.
Add the onion, garlic and aubergine and cook slowly until aubergine is soft.
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.

Serve with a well-chilled Sauvignon Blanc. Bon appetit!

Fish with Mushrooms, Baby Spinach
and Creamy Lemon Sauce
Serves 4

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 Stock powder
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

Fish Bobotie

To make 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

·  6 tablespoons butter

·  2 onions, coarsely chopped

·  Juice of one orange

·  1 tablespoon lemon juice

·  1 tablespoon curry powder

·  4 Bay leaves

·  2 teaspoons cumin powder

·  4 cardamom pods, crushed and finely crushed

·  3 tablespoons sultanas

·  3 tablespoons blanched almonds

·  1 tablespoon chutney

·  3 eggs

·  Salt, black pepper

Soak the 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 your fingers.
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.

Butterfish (Cape Lady/Pampelmoes/Bluefish - Blouvis)


750g fillets of fish


150g butter


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 excess.
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

Fish Curry

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
sunflower oil
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 before serving.
Serves 6 – 8.

Oven-roasted masala fish

There are two ways of doing this. Either you buy a good ready-mix fish masala (some supermarkets stock it) or you make up your own.

In the recipe below we will make our own. This is what you need to serve four portions:

·  4 large fillets of firm white fish (Kingklip, Kabeljou, Cape Salmon)

·  Sunflower oil for frying

For the spicy paste you need:

·  2 teaspoons medium curry powder, or garam masala

·  1 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

·  2 tablespoons cooking oil

Mix the 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


750g firm-fleshed fish cutlets, slightly defrosted
herbal salt
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.
Serves 4.

Fish Cakes

Fish 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 mashed potatoes

Crispy, oven baked fish cakes

For the oven baked fish cakes you will need:

·  800g boiled, peeled potatoes

·  800g skinless fish fillets (any firm white fish will do and especially nice if you can afford imported salmon)

·  Juice of ½ lemon

·  3 tablespoons mayonnaise

·  Good pinch of Cayenne pepper

·  2 tablespoons finely chopped fresh parsley

·  2 tablespoons finely chopped fresh coriander

·  A good pinch of tarragon

·  Salt and black pepper

·  2 cloves of garlic, peeled and finely chopped

·  3 tablespoons cooking oil

Let the 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 boil.
Simmer fish for about 2 minutes, then spoon out of water and set aside to cool.
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.

Delicious 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 paste

1 medium onion, finely chopped

2 green chillies, finely chopped

½ tsp coarsely ground black pepper

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 the breadcrumbs

Press the crumbs onto the fish cake

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

Haddock Fish Cakes
(makes 15)
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 cold

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
chopped parsley
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.

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 it)
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 dish.
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 green vegetables.



East meets West in this wonderfully balanced and richly flavoured fusion meal.

Serves: 2
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 minutes.
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 with onion.
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 fish.
Spoon the stir-fried mix over the noodles.


Vindayes have their origins in Mauritius, the volcanic island way out in the Indian Ocean. Essentially they are exotic versions of pickled or soused fish flavoured with turmeric or saffron, mustard, bay leaves, garlic, chillies and ginger. 

The 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.  


1 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


chopping board
cook’s knife
mortar and pestle or a mallet
heavy-based frying pan
fish slice
paper towels
large, shallow, non-aluminium dish

 (Serves 4-6)




For the best flavour use fresh, plump garlic cloves, freshly grated ginger and fresh chillies. 

The 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. 

Traditionally sugar is not included in a vindaye, however used sparingly it adds exactly the right note.

Coriander 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. 

Prepare ingredients for the spicy marinade. Pound mustard seeds and garlic to a paste. Combine with chillies, vinegar, ginger and bay leaves. Set aside.


Do not overcook the fish or it will not absorb the marinade as well. 

Tuna is excellent for this dish but you can use any medium to firm-fleshed white fish.

Gently fry fish, taking care not to overcook it.

Dry 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, non-aluminium dish.

STAGE 3   

In 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.


Pour hot sauce over fish. Sprinkle with coriander, cover, cool and refrigerate for 1-2 days.

Fried 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.

Crispy fish with sweet chilli sauce

Most of 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!

Many of 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 white.

And they do have a point, for there is nothing quite as stodgy as a piece of mushy fish wrapped in mushy batter.

For 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.

Three things are vitally important with fried fish:
·  The batter must be crisp
·  The batter must have a beautiful golden brown colour

·  The fish must be snow white and flaky

If you 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)

Before 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.

In a large mixing bowl mix the flour, water, egg, salt, black pepper and turmeric.
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 hot oil.
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 the sauce.
Serve immediately.

Nice with steamed vegetables or salads!

Greek fish casserole

There is nothing quite like a delicious fresh fish dish in summer, now is there?

As something different to the usual grilled, fried and barbecued varieties, I enjoy a good, spicy fish casserole every now and then.

The nice thing is, because the main ingredient is fish, it is actually light enough to enjoy even in summer.

It’s also perfect for entertaining, like most one dish meals.

To serve 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)

·  2 potatoes, peeled and sliced

·  2 onions, peeled and thinly sliced

·  2 tomatoes peeled and sliced

·  2 cloves of garlic, peeled and finely crushed

·  1 tablespoon butter

·  1 tablespoon cooking oil

·  2 tablespoons white wine

·  ½ cup chicken stock

·  1/3 cup coarsely chopped fresh Basil

·  1/3 cup chopped fresh parsley

·  Freshly ground black pepper

Melt the butter in an oven dish.
Layer the potatoes, then the onions, sprinkle with basil, parsley and garlic.
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.

Serve with crunchy fresh bread and a tossed salad.


A meadow of greens with minty appeal, topped with Hake fillets.

Serves: 2
Preparation Time: ± 15 minutes
Cooking Time: ± 20 minutes
Total Time: ± 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 colour.
Boil peas in 3 cups of water with 3 mint leaves until tender - ± 5 minutes.
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 cooked.
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

Grilled fish with limes and creamy mash

First 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.

·  Meanwhile 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.

·  Scatter 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.

Make sure 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.

For the mash, you will need:

·  6 potatoes, peeled and quartered

·  1 cup milk

·  ½ cup melted butter

·  4-6 cloves of garlic finely crushed

Boil 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.

All that's needed now is a bottle or two of chilled Sauvignon Blanc to wash it all down!

Bon apetit!

l'Agullas Yellowtail


2-3 kgYellowtail


Cooking oil




2 medium onions, chopped


125 grams cheddar cheese, grated


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 crust.
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.

Oven Baked Kabeljou with Cheese and Nuts

 Serves 4

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


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.

Serves: 2
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

Pan Seared Fish with Tomato and Chilli Sauce
Serves 4

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

 Variation :

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.

Pickled Fish


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.

Cape Malay Pickled Fish

Cape 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
coarse salt
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
4 cloves
8 peppercorns

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 attached.
Do not cover fish with flour or butter but pan-fry pieces in oil till cooked through.
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 7 minutes).
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.


Paprika fish stew with potatoes and peppers

To make 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 dice

·  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, Kabeljou etc)

·  Salt and black pepper

·  A fairly large saucepan or a deep pan with a lid

In the 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).


500g firm fleshed white fish steaks (like hake), frozen or fresh
OR 750g pork fillet, cubed
20 ml turmeric
seasoned flour
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 flavour)
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 minute.
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

To serve sole with parsley, and lemon butter sauce you will need:
4 soles
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

Pour the flour in an open dish and dip the fish into the flour and shake off the excess
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 parsley
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