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Hake

Of all the delicious fish in our waters, our hake is regarded as of the best in the world — which is why so much of it is exported and why local prices have escalated so much in recent years. But in spite of the price hikes, hake is still excellent value for money.

Recipes on this page : Cape Whiting and Asparagus Bake . Banana and Bacon Fish Parcels , Cape Easter Fish , Chilli Burittos , Chunky Hake Fillets Mexican Bake , Hake Fillets with a pizza topping , Grilled butter Hake ,Curried Hake Kebabs , Pan Fried Hake , Fried Hake With Tartare Sauce , Cape Whiting pepperdew kebabs ,Cape Whiting polenta Balls , Cape Whiting in Thai Sauce , Moroccan Hake Fillets , Mustard Crusted Cape Whiting , Rolled Hake Fillets , Cape Whiting with basil veg , Cape Whiting with Pepper Sauce

CAPE WHITING AND ASPARAGUS BAKE

A delicately flavoured sauce enhances the flavour of the asparagus and adds a new meaning to the ordinary Fish Bake

Serves: 2
Preparation Time: ± 10 minutes
Cooking Time: ± 25 minutes
Total Time: ± 25 minutes
Oven Temprature: 200 °C
 

INGREDIENTS
2 Sea Harvest Cape Whiting Folded Steaks
10 ml Lemon Juice
30 ml Salt and Pepper, to taste
1 Spring Onion, chopped finely
410 g Asparagus (tinned)
SAUCE:
15 ml Butter
Flour
5 ml Dry Mustard
Salt and Pepper, to taste
500 ml Dairybelle Milk
250 ml Dairybelle Cheddar Cheese, grated
 

METHOD
Arrange fish in a baking dish. Season with lemon juice, salt and pepper.
Drain asparagus and place asparagus pieces in between fish. Sprinkle with spring onions.
To make the sauce: melt butter in pot and stir in flour until a smooth paste (roux) forms. Add mustard.
Slowly add milk, a little at a time and whisk gently or stir until sauce thickens.
Season sauce and add cheese.
Pour sauce over the fish and bake for ±25-30 minutes uncovered

Banana and Bacon Fish Parcels
(serves 4)
800g I&J Deep Water Hake Fillets
salt, pepper and lemon juice to taste
2 bananas - thickly sliced
3-4 rashers of bacon - coarsely chopped
30ml (2 tablespoons) raisins

Divide fillets between 4 large pieces of foil. Season fish to taste. Top with sliced banana, bacon and raisins. Seal foil to form parcels. Place parcels on a baking tray and bake in a preheated oven at 200°C for approximately 30 minutes, or braai on a grid over coals. Serve with fresh cheese rolls. Please be careful of hot steam when opening the parcels

Cape Easter Fish
(serves 4-5)
800g I&J Deep Water Hake Fillets or 600g I&J Deep Water Hake Cutlets
Flour for coating fish
Oil for frying
Curry Sauce:
2 large onions - sliced into thin rings
375ml (1½ cups) brown or white vinegar
250ml (1 cup) water
375ml (1½ cups) brown or white sugar
15ml (1 tablespoon) curry powder
5ml (1 teaspoon) turmeric
5ml (1 teaspoon) salt
2,5ml (½ teaspoon) ground ginger
6-10 black peppercorns
4 bay leaves or curry leaves (optional)
30-45ml (2-3 tablespoons) cornflour, mixed with
30-45ml (2-3 tablespoons) water, to form a thick paste

Coat fish in flour and pan-fry till cooked. Set aside. In a large saucepan combine all the curry sauce ingredients, except the cornflour paste, and bring to the boil. Boil uncovered for 5 minutes. Ad cooked fish and cornflour paste to the sauce. Lightly stir until sauce thickens. Simmer for 5 minutes. Allow to cool and spoon into a non-metal container. Store, covered, in the fridge

CHILLI BURRITOS

A Mexican twist of flavour which is fresh and spicy. Tortillas which are folded and filled with a spicy fish and sour cream filling, covered with cheese and baked until crisp.

Serves: 2
Preparation Time: ± 20 minutes
Cooking Time: ± 30 minutes
Total Time: ± 50 minutes
Oven Temprature: 180 °C

INGREDIENTS
4 Wheat tortillas
125 ml Cheddar cheese, grated
3 Sea Harvest Cape Whiting Folded Steaks
1 Small onion, finely diced
1 Green chilli, finely chopped
5 ml Chilli powder (Add more powder for a more intense flavour)
62.5 ml Dairybelle Sour Cream
7.5 ml Fresh coriander, finely chopped

METHOD
Preheat the oven to 180 °C and grease a large ovenproof dish.
Place the fish in a saucepan, cover with water and season with salt and pepper.
Bring to boil, then reduce the heat and simmer.
Cover and poach for 5 - 7 minutes or until the fish is cooked and flakes easily.
Flake fish and place in a bowl and discard the liquid.
Heat the olive oil in a frying pan and fry the onions and chilli gently until soft, then add these to the fish.
Add the remaining ingredients and combine gently with the fish mixture.
Warm each tortilla in a dry hot frying pan for 40 seconds until soft, remove from the pan, fold the tortilla in half.
Fill the centre with a large spoonful of the fish mixture.
Then seal the tortilla into the shape of a pocket. (called burritos)
Layer the burritos in an ovenproof dish, sprinkle the cheese over the burritos and cover the dish with foil.
Place in oven until heated through, remove foil cover and grill until golden brown.
Serve the Chilli Burritos hot with guacamole, shredded lettuce and tomato.
 

Did you know?
Tortillas are the 'bread of
Mexico' . Mexicans use them as plates, forks and spoons

CHUNKY HAKE FILLETS MEXICAN BAKE

Chunky Hake fillets smothered with tasty tomato salsa and topped with cheddar cheese and crisp nacho chips.

Serves: 4 - 6
Preparation Time: ± 5 minutes
Cooking Time: ± 35 - 40 minutes
Total Time: ± 45 minutes
Oven Temperature: 200°C

INGREDIENTS
400 g Sea Harvest Chunky Hake Fillets
400 g ready-made Tomato Salsa
250 ml (1 cup) Cheddar Cheese, grated
250 ml (1 cup) Nacho Chips, crushed
1 ripe Avocado, peeled and stoned
125 ml (½ cup) Sour Cream

METHOD
Preheat the oven.
Place fillets in a lightly greased baking dish.
Spread Tomato Salsa, sprinkle cheese then nachos over fish.
Cook on the middle shelf until golden, fish should flake easily when cooked.
For Avocado dip, roughly mash avocado, add sour cream and season to taste

HAKE FILLETS WITH A PIZZA TOPPING

Hake fillets with a delicious but simple pizza topping, ideal for a quick Friday evening meal. Any variation of your choice can be made, add parmesan cheese, capers or anchovies.

Serves: 2
Preparation Time: ± 10 minutes
Cooking Time: ± 25 minutes
Total Time: ± 35 minutes
Oven Temprature: 180 °C

INGREDIENTS
2 Sea Harvest Hake Fillets
½ All Gold Chopped Tomatoes (Tinned)
75 ml Dairybelle Cheddar Cheese, thinly sliced
½ Green Pepper, sliced
Fresh Basil / Dried Mixed Herbs (to taste)
4 Black Olives, depipped and chopped in half

METHOD
Preheat the oven to 180 °C.
Heat the tinned tomato in a small saucepan and cook over a medium heat until it thickens,
about 5 - 10 minutes.
Gently spread the tomato mixture onto each of the hake fillets.
Place the cheese onto the fish, making a criss-cross pattern with the green pepper.
Finish off by lightly pressing the olives into the top of the fish.
Bake in the oven for ±25 minutes or until cooked.
Serve with crusty bread and a crisp salad.
Did you know?
Olives are a source of mono-unsaturated fats (the healthy fats).

Grilled butter hake with lemon

We are extremely lucky here on the southern tip of Africa to have some of the finest fish in the world in the seas around us.

Of all the delicious fish in our waters, our hake is regarded as of the best in the world — which is why so much of it is exported and why local prices have escalated so much in recent years.

But in spite of the price hikes, hake is still excellent value for money.

I love hake deep fried in a crispy tempura or beer batter, but the one problem with hake is that it is not really a grilling fish because of its soft, flaky texture.

But I have discovered a nice way to overcome this problem and it tastes absolutely superb.

So read on and I will show you how easy it is.

To serve four portions of grilled hake with lemon and butter you will need:

·  4 fillets of hake
·  2 limes or lemons
·  ½ cup butter
·  ½ bread crumbs
·  1 tot lime juice
·  16 cherry tomatoes
·  ½ cup coarsely chopped chives 

·  Freshly ground sea salt and black pepper

In a flat oven-to-table dish pour the lime juice.
Grate the peel of one of the limes or lemon and sprinkle that into the dish.
Slice the two limes and lemons into wheels and place them in the dish.
Place the four fish fillets on top of the lemon or lime slices.
Scatter the cherry tomatoes around the fish.
Melt the butter in a saucepan.
Spoon half the melted butter over the fish and sprinkle lightly with half the breadcrumbs.
Place the fish in the oven close to a very hot grill.
When the crumbs begin to brown — after about five minutes
̵ remove the fish dish from the oven and spoon over the rest of the butter and sprinkle with the rest of the breadcrumbs.
Give the fish a good grinding of salt and pepper.
Place back under the grill for another five minutes or until fish is done.
Take the dish to the table and serve straight from the dish to the plates and be generous with the delicious lime-lemon-chive sauce.

This dish works wonderfully with mashed potatoes and plain green steamed vegetable and/or a mixed leaf salad — and lots of cold white wine.

CURRIED HAKE KEBABS

Simple, tasty kebabs to add spice to your summer braai, or to enjoy during winter indoors.

Serves: 2
Preparation Time: ± 10 minutes
Cooking Time: ± 10 minutes
Total Time: ± 20 minutes
Grill Setting: Medium High

INGREDIENTS
MARINADE
15 ml Cooking Oil
1 Medium Onion, sliced
2.5 ml Turmeric Powder
7.5 ml Cartwrights, Medium Curry powder
2 Peppercorns
1 Bay Leaf
10 ml All Gold Smooth Apricot Jam
15 ml Sugar
1 ml Salt
62.5 ml Fresh Lemon Juice
KEBABS
250 g Sea Harvest Fresh From The Sea Hake Fillets, cut into bitesize cubes.
8 Button Mushrooms
4 Pickling Onions, halved
8 Dried Apricots
4 Skewers

METHOD
MARINADE
Heat oil and saute onions until soft. Add turmeric and curry powder and fry for about 2 minutes.
Add remaining ingredients and simmer for about 10 - 15 minutes.
KEBABS
Thread fish cubes onto skewers alternate with onions, button mushrooms and pickling onions.
Place kebabs in the marinade and keep chilled in the refrigerator for 2 - 3 hours.
A shorter marinade time will influence the end taste and will be less flavoursome.
Brush oil over the grid and braai fish over medium heat coals for 5 - 10 minutes on each side until cooked.
Continue to baste with the marinade while cooking.
The Kebabs can be placed under the grill for 8 minutes or until cooked.
A great tip when working with skewer sticks, soak them in water to stop them from burning
or use flat metal skewers.

PAN FRIED HAKE WITH CAPERS AND BROWN BUTTER

Pan fried brown butter and capers, enhancing the fine flavours of the hake fillet.

Serves: 2
Preparation Time: ±10 minutes
Cooking Time: ± 15 minutes
Total Time: ± 25 minutes

INGREDIENTS
2 Sea Harvest Hake Fillets
Salt and Pepper to taste
30 ml Olive Oil
30 ml Dairybelle Butter
15 ml Capers
30 ml Parsley, chopped
30 ml Fresh Lemon Juice

METHOD
Heat olive oil in frying pan and cook the seasoned hake ± 10-15 minutes.
Remove the hake from the pan and keep warm.
Melt the butter in the frying pan until it becomes golden brown.
Add capers and parsley and simmer for ± 1 minute.
Add lemon juice, remove from heat and pour the sauce over the fish.
Serve with green vegetables and crispy bread

Seasoned Fried Hake with Tartare Sauce
(serves 2-4)
Seasoned Flour:
250ml (1 cup) cake flour
25ml (2 tablespoons) seasoned salt (or salt and pepper and seasoning of your choice)
10ml (2 teaspoons) mixed herbs
Tartare Sauce:
250ml (1 cup) low-oil mayonnaise
1 medium onion - finely chopped
2-3 gherkins (depending on size) - finely chopped
5ml (1 teaspoon) mixed herbs

Dip Prime Fillets in water and then in seasoned flour. Fry in preheated oil until cooked through.
Mix together all ingredients for Tartare sauce, refrigerate.
Serve fillets hot with tablespoons of cold Tartare sauce

CAPE WHITING, PEPPERDEWS AND HALLOUMI KEBABS

An exotic combination of Hake, pepperdews and cheese - ideal for the braai.

Serves: 2
Preparation Time: ± 40 minutes
Cooking Time: ± 15 minutes
Total Time: ± 55 minutes

INGREDIENTS
2 Sea Harvest Cape Whiting Folded Steaks, cut into large cubes
150 g Halloumi cheese, cubed
10 Pepperdews

MARINADE

15 ml Olive oil
15 ml White vinegar
30 ml Lemon juice
10 ml Oregano
1 Garlic clove, crushed
1 Bay leaf
Salt and pepper to taste
1 Rosemary sprig

METHOD
Mix marinade ingredients well and marinade cubed fish for ± 30 minutes.
Thread the pepperdews, cheese and cubed fish onto skewers.
Grill until golden, basting with remaining marinade.
Serve immediately with couscous or green salad.
A great idea for the braai!
Did you know?
Halloumi is the traditional white cheese of
Cyprus and is a semi-hard cheese prepared from sheep's milk.

Soak wooden skewers in water for ± 15 minutes before using to ensure they don't burn or splinter

CAPE WHITING POLENTA BALLS

 

Cape Whiting Steaks  and mint, encapsulated by a crisp polenta coating.

Serves: 2
Preparation Time: ± 20 minutes
Cooking Time: ± 5-10 minutes
Total Time: ± 30 minutes
 

INGREDIENTS
2 Sea Harvest Cape Whiting Folded Steaks
Old Mill Stream Brown Rice, cooked
15 ml Fresh Coriander, chopped
15 ml Fresh Mint, chopped
15 ml Lemon Juice
30 ml Dairybelle Cream Cheese
90 ml Bread Crumbs
250 ml Polenta
1 Egg
Seasoning to taste
 

METHOD
Mash the raw fish, rice, breadcrumbs and cream cheese. Stir in coriander, mint, lemon juice and seasoning.
Shape the mixture into small balls, cover and chill. Place in freezer for ± 20 minutes.
Beat the egg. Dip each ball first into the egg and then into the polenta.
Deep fry for 5-10 minutes until cooked through.
Serve hot with a crisp green salad.
For a less crisp texture, use half polenta and half breadcrumbs

CAPE WHITING IN THAI SAUCE

Succulent Cape Whiting enhanced by the delicate Thai flavours of lemon grass and fresh ginger. Ideal for unexpected guests!

Serves: 2
Preparation Time: ± 10 minutes
Cooking Time: ± 10 minutes
Total Time: ± 20 minutes
 

INGREDIENTS
2 Sea Harvest Cape Whiting Folded Steaks
200 ml Coconut milk
15 ml Fresh ginger, chopped
1 Lemon grass stalk, chopped finely
±12 Button mushrooms, halved
10 ml Fish sauce
Salt and ground black pepper to taste
±10 Cherry tomatoes
1 Lemon, freshly juiced
10 ml Sugar
15 ml Fresh chopped coriander
 

METHOD
Simmer coconut milk, lemon grass, ginger and mushrooms for ±3 minutes.
Add cubed fish, cherry tomatoes, fish sauce and chillies. Allow to simmer until fish is cooked - ±5 minutes.
Add lemon juice, sugar and seasoning to taste.
When ready to serve, add coriander.
Serve with jasmine rice.

MOROCCAN HAKE FILLETS

A quick and easy way to introduce spice and flavour to your Hake Fillets.This Moroccan dish is delightfully spicy but not too hot or strongly flavoured.

Serves: 2
Preparation Time: ± 10 minutes
Cooking Time: ± 20 minutes
Total Time: ± 30 minutes

INGREDIENTS
300 g Sea Harvest Fresh from the Sea Hake fillets
30 ml Olive Oil
2 Garlic Cloves, crushed
2.5 ml Ground Cumin
2.5 ml Paprika
a pinch of Cayenne Pepper
a bunch of Coriander, finely chopped
30 ml Water

METHOD
Mix all the ingredients in a bowl and spread in an even layer over the fish fillets.
Cook the fish with the marinade in a large frying pan over medium heat.
Ensure that the fish is fully cooked and flakes easily.
Serve hot or cold with lemon juice and a couscous salad.

Did you know?
Paprika only releases its colour and flavour when heated

 

MUSTARD-CRUSTED CAPE WHITING

A tastebud tantalising mustard Cape Whiting, topped with a golden coating.

Serves: 2
Preparation Time: ± 10 minutes
Cooking Time: ± 25 minutes
Total Time: ± 35 minutes
Oven Temprature: 200 °C

INGREDIENTS
2 Sea Harvest Cape Whiting Folded Steaks
Breadcrumbs
15 ml Parsley
15 ml Olive Oil
1 Orange (zest)
Salt and pepper to taste
15 ml Colemans Wholegrain Mustard

METHOD
Blend the breadcrumbs, parsley, olive oil, orange (zest) and seasoning.
Spread a thin layer of mustard on one side of the fish. Pat with crumb mixture.
Bake covered for ± 20 minutes in an ovenproof dish, remove foil and bake for a further 5 minutes until golden crisp.
Serve with parsley potatoes and mixed vegetables

ROLLED HAKE FILLETS

Rolled coriander and olive coated hake fillets.

Serves: 2
Preparation Time: ± 15 minutes

Cooking Time: ± 30 minutes
Total Time: ± 45 minutes 
Oven Temprature: 200 °C
INGREDIENTS
2 Sea Harvest Hake Fillets
70 g Olives, depipped and sliced
50 g Fresh coriander, chopped
45 ml Olive oil
Seasoning to taste
4 Toothpicks
METHOD
Lay fillet skin side down and season.
Arrange finely chopped olives and coriander on the skinless side of the fillet.
Roll the fish, starting at the tail end. Secure with toothpicks.
Spray with olive oil and season outer side.
Bake in well greased oven dish for 15 minutes covered and a further 15 minutes uncovered.
 

Did you know?
Olive oil can keep for up to two years if stored under the correct conditions.
 

CAPE WHITING WITH ROASTED BASIL VEG

A trio of colours enhancing the citrus flavoured fish.

Serves: 2
Preparation Time: ± 15 minutes
Cooking Time: ± 30 minutes
Total Time: ± 45 minutes
Oven Temprature: 200 °C

INGREDIENTS
2 Sea Harvest Cape Whiting Folded Steaks
1 Potato, peeled
200 g Cherry Tomatoes
4 Courgettes
30 ml Olive Oil
1 Fresh Lemon
30 ml Balsamic Vinegar
30 ml Fresh Basil, torn
Salt and Pepper to taste

METHOD
Peel potato and cut into cubes. Chop courgette into thick slices. Wash tomatoes and leave whole.
Place potato, tomatoes and courgettes in an oven proof dish. Drizzle with olive oil and balsamic vinegar and season to taste.
Bake for ± 30 minutes or until cooked through.
Season the fish. Slice lemon thinly and fan/arrange on the surface of the fish. Bake for ± 20 minutes until cooked.
Once the vegatables are cooked, add torn basil. Serve the fish on top of the roasted basil vegetables.
 

CAPE WHITING WITH ROASTED PEPPER SAUCE

A wonderful roasted pepper and herb flavoured sauce which amplifies the wonderful sweet flavour of the Cape Whiting folded steaks

Serves: 2
Preparation Time: ± 15 minutes

Cooking Time: ± 25 minutes
Total Time: ± 40 minutes
Oven Temprature: Grill and 200°C
 

INGREDIENTS
2 Sea Harvest Cape Whiting Folded Steaks
1 Red pepper
15 ml Olive oil
2.5 ml Salt
5 ml Sugar
15 ml Cream
Salt and ground black pepper to taste
10 ml Fresh thyme
4 Olives, depipped and sliced
 

METHOD
Cut red pepper in half. Remove pips and place under grill until black.
Place peppers in plastic bag to sweat - ± 15 minutes.
Remove skin from peppers and cube.
Place peppers, olive oil, salt, sugar and cream in food processor and process until smooth. Season to taste - more sugar may be required.
While preparing the sauce, season fish with salt, pepper and thyme.
Place sliced olives on top of fish and bake for 20-25 minutes.
Serve cooked fish with roasted pepper sauce and green salad