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Best way to cook Hake

Best way to cook Hake

[et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="3%||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="on" custom_padding="0px||0px|" padding_mobile="off" background_color="#ffffff" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1549px" gutter_width="2" parallax_2="off" parallax_method_2="off" parallax_3="off" parallax_method_3="off" parallax_4="off" parallax_method_4="off"][et_pb_column type="4_4"][et_pb_image admin_label="Image" src="http://fish4africa.co.za/wp-content/uploads/2016/08/hake_banner.jpg" show_in_lightbox="off" url_new_window="off" use_overlay="off" animation="off" sticky="off" align="left" force_fullwidth="off" always_center_on_mobile="on" use_border_color="off" border_color="#ffffff" border_style="solid" title_text="Hake"] [/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="0px||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="off" custom_padding="|0px|0px|0px" padding_mobile="on" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1500px" parallax_2="off" parallax_method_2="off" module_id="home-two-column" background_color_1="#ffffff" background_color_2="#ffffff"][et_pb_column type="1_2"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid" background_color="rgba(255,255,255,0.94)" custom_padding="50px|50px|50px|50px"]

Best way to cook

Nutritional value: High in protein

Pan-frying You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish.

Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it. You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

  Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

Grilling Grilling fish gives you a great advantage as you have complete control over the temperature. Always coat your fish with oil or fat to prevent sticking. As you’re heating your grill, cover the grate loosely with aluminium foil. The intense heat will cause any residue to dissolve, starting the cleaning process for you. This also minimizes sticking.

  Blast the heat to 288°C. Remove the aluminium foil. Using a grill brush, scrape the grate clean. Fold a few sheets of paper towels into a small pad, dip them in oil using tongs and rub over the bars of the grate until it looks glossy.   Choose fillets that are thick and sturdy for grilling and can stand up to the intense heat of a live fire. Cut your fish into portions that have an even thickness to ensure you don’t have any dry or undercooked parts.

Coat your fish with some olive oil, salt and pepper and place it skin-side down and diagonally on the grill.   This makes it easier to flip the fish as it’s lying on an angle. The fish will take 8 minutes to cook through per inch of thickness, taking about 3-5 minutes per side. Reduce the heat to medium, cover the grill and let it cook. When cooked properly, the meat will be firm to the touch, flake easily with a fork and appear opaque all the way through.

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Hake on wholewheat couscous

  • 4 x 150g hake fillets
  • flour for dusting
  • sunflower oil for frying
  • sea salt flakes and freshly ground black pepper

Dressing

  • ½ cup extra-virgin olive oil
  • 1 clove garlic, crushed juice of
  • 1 lemon
  • 10 cherry tomatoes, finely chopped
  • 4 large green olives, pitted and finely chopped
  • To serve
  • Wholewheat couscous, cooked according to packet instructions, Wilted baby spinach

Wholewheat couscous, cooked according to packet instructions, Wilted baby spinach

 

Method

  1. Mix together the dressing ingredients and set aside.
  2. Dust the fish with a little flour and season well.
  3. Heat some oil in a pan. Cook the fish over medium-high heat for a few minutes per side or until golden and just cooked through.
  4. Spoon some couscous onto each plate, top with a piece of fish, spoon over plenty of the dressing and serve immediately with some wilted baby spinach.

Cook's note

This is also lovely with steamed hake (steam for 10 minutes). You could also omit the olives and add a few torn basil leaves to the tomato dressing.

*Recipe provided courtesy of Fairlady magazine.

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“Anything fresher is still swimming”

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Angel

Angel

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Best way to cook

Nutritional value: High in calcium

Pan-frying

You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish.

Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it. You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

Oven baking

Baking fish in the oven enables you to control the cooking temperature and limit how much you handle the fish, preventing it from overcooking or falling apart.

Season fillets with pepper, dip in egg and coat in bread crumbs. Preheat the oven to 275°C and line a baking tray (glass or metal) with aluminium foil. Brush with olive oil. Arrange the individual fish fillets on the baking tray in a single layer. Don’t allow the fish fillets to overlap one another. Bake in the pre-heated oven for 15 to 25 minutes or until the fish flakes easily, basting frequently with butter.

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Angelfish with smashed peas

  • 2 angelfish fillets
  • 1 lemon juice
  • 150 g peas
  • 1 dollop mascarpone
  • Butter, to serve
  • Potatoes, steamed to serve
  • Mint, to serve

Method

  1. Preheat the oven to 180°C.
  2. Place the angelfish fillets in a roasting dish, drizzle with the lemon juice and dot with butter. Bake for 8 minutes, or until cooked.
  3. Steam the peas until tender, then use a hand blender or potato masher to lightly mash the peas, making sure some remain whole. Top the mash with a dollop of mascarpone and stir through.
  4. Serve the fish and peas with steamed new potatoes and a sprig of mint.

 

*Recipe provided courtesy of Woolworths Taste.

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“Anything fresher is still swimming”

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Snoek

Snoek

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[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="0px||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="off" custom_padding="|0px|0px|0px" padding_mobile="on" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1500px" parallax_2="off" parallax_method_2="off" module_id="home-two-column" background_color_1="#ffffff" background_color_2="#ffffff"][et_pb_column type="1_2"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid" background_color="rgba(255,255,255,0.94)" custom_padding="50px|50px|50px|50px"]

Best way to cook

Nutritional value: High in protein

Pan-frying

You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish.

Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it. You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

Grilling
Grilling fish gives you a great advantage as you have complete control over the temperature. Always coat your fish with oil or fat to prevent sticking. As you’re heating your grill, cover the grate loosely with aluminium foil. The intense heat will cause any residue to dissolve, starting the cleaning process for you. This also minimizes sticking.

Blast the heat to 288°C. Remove the aluminium foil. Using a grill brush, scrape the grate clean. Fold a few sheets of paper towels into a small pad, dip them in oil using tongs and rub over the bars of the grate until it looks glossy.

Choose fillets that are thick and sturdy for grilling and can stand up to the intense heat of a live fire. Cut your fish into portions that have an even thickness to ensure you don’t have any dry or undercooked parts. Coat your fish with some olive oil, salt and pepper and place it skin-side down and diagonally on the grill.

This makes it easier to flip the fish as it’s lying on an angle. The fish will take 8 minutes to cook through per inch of thickness, taking about 3-5 minutes per side. Reduce the heat to medium, cover the grill and let it cook. When cooked properly, the meat will be firm to the touch, flake easily with a fork and appear opaque all the way through.

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Snoek with Back Bacon

Ingredients

  • 1cleaned and butterflied snoek
  • 500g back bacon
  • 1orange
  • 1bunch fresh coriander (dhania)
  • olive oil
  • salt

Method

  1. Place fresh butterflied snoek on lightly oiled tin foil, flesh facing up.
  2. Lightly salt the flesh.
  3. Squeeze the juice of 1 orange onto the snoek.
  4. Chop all of the coriander (dhania) and cover the flesh completely.
  5. Cover the coriander with bacon strips placed flat on top like a blanket.
  6. Drizzle with olive oil.
  7. Cook for 15 - 20 minutes (depending on the thickness of the flesh) in closed tin foil at 180°C. and then open the tin foil and grill the bacon for a few minutes until crispy.

*Recipe provided courtesy of Yummly

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“Anything fresher is still swimming”

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Jackopevers

Jackopevers

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Best way to cook

Nutritional value: High in protein

Pan-frying You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish. Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it. You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

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Pan-fried Jackopever fillets with caper sauce

Ingredients:

1 pinch of salt 8 jackopever fillets (skin on) 3 tbsp  self-raising flour, for dusting 1 glug non-stick olive oil cooking spray 80 grams butter 60ml capers 2 tbsp juice of 1 lemon 1 tbsp dill, chopped

Method

  1. Season fish and dust with flour
  2. Heat a glug of oil in a pan and fry fish. Skin-side down, until crispy. Turn fillets over and fry until just cooked.
  3. Remove from pan and set aside. Melt butter in the same pan and fry capers until crispy.
  4. Add lemon juice, wine and dill and cook, whisking, for 1-2 min. season
  5. Drizzle sauce over fish and serve

  *Recipe provided courtesy of PicknPay

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“Anything fresher is still swimming”

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Norwegian Salmon

Norwegian Salmon

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Best way to cook

Nutritional value: High in omega 3 and vitamin B12

Grilling

Grilling fish gives you a great advantage as you have complete control over the temperature. Always coat your fish with oil or fat to prevent sticking. As you’re heating your grill, cover the grate loosely with aluminium foil. The intense heat will cause any residue to dissolve, starting the cleaning process for you. This also minimizes sticking.

Blast the heat to 288°C. Remove the aluminium foil. Using a grill brush, scrape the grate clean. Fold a few sheets of paper towels into a small pad, dip them in oil using tongs and rub over the bars of the grate until it looks glossy.

Choose fillets that are thick and sturdy for grilling and can stand up to the intense heat of a live fire. Cut your fish into portions that have an even thickness to ensure you don’t have any dry or undercooked parts. Coat your fish with some olive oil, salt and pepper and place it skin-side down and diagonally on the grill.

This makes it easier to flip the fish as it’s lying on an angle. The fish will take 8 minutes to cook through per inch of thickness, taking about 3-5 minutes per side. Reduce the heat to medium, cover the grill and let it cook. When cooked properly, the meat will be firm to the touch, flake easily with a fork and appear opaque all the way through.

Searing

Take your fish fillets out 20 minutes before cooking and salt the meat side of the fish.
Set a cast-iron or steel pan over high-heat until it is roaring hot. Pour the oil into the centre of the hot pan and swirl to coat it. If it starts to smoke, take the pan off the heat until it stops.

Place the fish fillets skin side down. If there’s no skin on the fish, lay it down on the side the skin used to be on. When the fillets hit the pan, jiggle them so the fish doesn’t stick. Salt the meat side of the fish and turn the heat down to medium.

By using a metal spatula, press down on each fillet for 30 to 60 seconds. After, don’t touch the fish and let it cook undisturbed for at least a minute. The key is to let 2/3 of the cooking occur on the skin side. This is what crisps the skin. The thicker the fillet, the longer the cooking time should be and the lower the heat.

If you’re cooking thin fillets, these might never need to be turned. Simply cook the exposed side of the fish by spooning the hot oil until the meat turns opaque. For thicker cuts, you’ll notice the cooked portion climb up the side. When you see this, it’s time to turn the fish.

A good test is to also shake the pan and if the fillet moves then you can flip it. If the fish is stuck to the pan, let it keep cooking. It will release when the sear is perfect. Add a tablespoon of butter to the pan and swirl so it quickly melts, tipping the pan to base the fish. Serve at once.

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Marinated Norwegian Salmon

Ingredients (Serves: 4)

  • 1x 400g box Norwegian Salmon, defrosted
  • 2 tablespoons (30ml) SPAR crushed peppercorns
  • SPAR Garlic Puree with Ginger
  • 100ml SPAR Olive Oil

Garnish with

  • Radish, Carrot, Spring onion and Bell Peppers, thinly sliced

Method

  1. Prepare the marinade using olive oil, crushed peppercorns and garlic puree.
  2. Allow Salmon to marinade for 30 minutes.
  3. Pan fry defrosted salmon in a very hot skillet brushed with a little olive oil for 2 - 3 minutes on each side for medium rare and a few more minutes for well done.
  4. Place the prepared vegetables in ice water for 1 hour before serving. This will cause them to curl and give them a great crunch.
  5. Serve the Salmon on a salad of the combined vegetables and serve with wasabi and dill sauce.

 

*Recipe provided courtesy of Spar

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“Anything fresher is still swimming”

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John Dory

John Dory

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Best way to cook

Nutritional value: Low in fat and high in iron

Pan-frying

You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish.

Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it. You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

Steaming

Steaming is a great cooking method for calorie counters. Steamed fish must be fresh. To ensure your fish doesn’t stick, pour a little cooking oil on a wad of paper towels and wipe the surface of your steamer. Alternatively, you can wrap your fish in foil or even leaves such as spinach or Savoy cabbage.

Most recipes require water for a clean, quick steam or you can use a flavoured liquid to infuse the fish with some fragrance, turning the steaming liquid into a sauce. For quick and easy steamed fillets, it’s recommended to use 8 minutes for 200g medium-thick fillets. You can also calculate the cooking time at 10 minutes per inch of thickness.

The steaming should finish when the fish turns opaque but is still resisting flaking as it will continue cooking when removed from the heat. Serve straight away with prepared vegetables and sauces. A good test with whole-steamed fish is to poke a skewer deep into the centre of the fish and leave for 10 seconds. Then pull it out and press it against your hand – it should feel hot.

Oven baking

Baking fish in the oven enables you to control the cooking temperature and limit how much you handle the fish, preventing it from overcooking or falling apart. Season fillets with pepper, dip in egg and coat in bread crumbs. Preheat the oven to 275°C and line a baking tray (glass or metal) with aluminium foil. Brush with olive oil.

Arrange the individual fish fillets on the baking tray in a single layer. Don’t allow the fish fillets to overlap one another. Bake in the pre-heated oven for 15 to 25 minutes or until the fish flakes easily, basting frequently with butter.

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PAN-FRIED JOHN DORY

INGREDIENTS

  • 2 large eggs
  • 3/4 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 cup all purpose flour
  • 3 x 1/2 cups fresh breadcrumbs made from crustless Italian bread
  • 4 6-ounce skinless John Dory fillets
  • 1/4 cup extra-virgin olive oil
  • Lemon wedges

Method

  1. Preheat oven to 130°C. Whisk eggs with 3/4 teaspoon salt and 1/2 teaspoon pepper in shallow dish.
  2. Place flour on plate.
  3. Place breadcrumbs on another plate.
  4. Dredge fish in flour; shake off excess.
  5. Dip fish into seasoned eggs, then coat completely with breadcrumbs.
  6. Transfer to baking sheet.
  7. Heat oil in heavy large skillet over medium-high heat.
  8. Add 2 fillets and cook until coating is golden brown and fillets are opaque in centre, about 3 minutes per side.
  9. Using 2 spatulas, transfer to rimmed baking sheet; keep warm in oven.
  10. Repeat with remaining fillets.
  11. Transfer fish to platter.
  12. Garnish with lemon wedges and serve.

*Recipe provided courtesy of epicurious

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“Anything fresher is still swimming”

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img12

Yellowtail

Yellowtail

[et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="3%||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="on" custom_padding="0px||0px|" padding_mobile="off" background_color="#ffffff" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1549px" gutter_width="2" parallax_2="off" parallax_method_2="off" parallax_3="off" parallax_method_3="off" parallax_4="off" parallax_method_4="off"][et_pb_column type="4_4"][et_pb_image admin_label="Image" src="http://fish4africa.co.za/wp-content/uploads/2016/08/yellowtail.jpg" show_in_lightbox="off" url_new_window="off" use_overlay="off" animation="off" sticky="off" align="left" force_fullwidth="off" always_center_on_mobile="on" use_border_color="off" border_color="#ffffff" border_style="solid" title_text="Yellowtail"] [/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="0px||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="off" custom_padding="|0px|0px|0px" padding_mobile="on" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1500px" parallax_2="off" parallax_method_2="off" module_id="home-two-column" background_color_1="#ffffff" background_color_2="#ffffff"][et_pb_column type="1_2"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid" background_color="rgba(255,255,255,0.94)" custom_padding="50px|50px|50px|50px"]

Best way to cook

Nutritional value: Low in sodium and high in vitamin B12 as well as potassium

Braaing

The first thing to know about braaing a fish is to properly oil the grid and both sides of your fish. Braai your fish skin down at first before turning to cook the other side. For seasoning, you can use some salt and pepper with melted butter mixed with lemon juice or a little garlic or chilli.

If you’re braaing a whole fish, place the whole-fish skin side down in foil and wrap the parcel to lock in steam. You can open now and then and base with a marinade as you would in the oven.
Fish fillets are quicker to braai. Five minutes a side is a good rule of thumb, but the cooking time will depend on the thickness of the fish. It is done when it flakes easily when prodded with a fork.

Pan-frying

You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish. Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it.

You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

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Grilled Yellowtail with Herb Butter

Ingerdiants:

  • 1,2 kg fresh yellowtailbutterflied and cleaned by fishmonger
  • 2 lemons
  • 1 cup buttersoftened
  • salt and black pepperto season
  • handful parsleyfinely chopped
  • handful chiveschopped fine
  • handful dillchopped fine
  • foil

Method:

  1. Open the butterflied fish and rest it skin down on the foil. Add the juice of one lemon to the melted butter.
  2. Season with salt and black pepper and brush half the lemon butter over the fish.
  3. Arrange the fish on a roster/grid – it’s just so much easier to handle on a hot braai.
  4. Cook on a hot grill (skin down) for about 10 minutes until the fish is hot right through. By now you can test if the fish is done by gently lifting the flesh with a fork. If it flakes – it’s done.
  5. Add the chopped herbs to the remaining butter and brush over the hot fish, drizzle with more fresh lemon juice from the other lemon, season, remove from heat and serve with your choice of sides.

 

*Recipe provided courtesy of Aninas Recipes

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“Anything fresher is still swimming”

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img12

Swordfish

Swordfish

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[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="0px||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="off" custom_padding="|0px|0px|0px" padding_mobile="on" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1500px" parallax_2="off" parallax_method_2="off" module_id="home-two-column" background_color_1="#ffffff" background_color_2="#ffffff"][et_pb_column type="1_2"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid" background_color="rgba(255,255,255,0.94)" custom_padding="50px|50px|50px|50px"]

Best way to cook

Nutritional value: High in protein, potassium and vitamin D and E

Pan-frying

You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish.

Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it. You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

Grilling

Grilling fish gives you a great advantage as you have complete control over the temperature. Always coat your fish with oil or fat to prevent sticking. As you’re heating your grill, cover the grate loosely with aluminium foil. The intense heat will cause any residue to dissolve, starting the cleaning process for you. This also minimizes sticking.

Blast the heat to 288°C. Remove the aluminium foil. Using a grill brush, scrape the grate clean. Fold a few sheets of paper towels into a small pad, dip them in oil using tongs and rub over the bars of the grate until it looks glossy.

Choose fillets that are thick and sturdy for grilling and can stand up to the intense heat of a live fire. Cut your fish into portions that have an even thickness to ensure you don’t have any dry or undercooked parts. Coat your fish with some olive oil, salt and pepper and place it skin-side down and diagonally on the grill.

This makes it easier to flip the fish as it’s lying on an angle. The fish will take 8 minutes to cook through per inch of thickness, taking about 3-5 minutes per side. Reduce the heat to medium, cover the grill and let it cook. When cooked properly, the meat will be firm to the touch, flake easily with a fork and appear opaque all the way through.

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Simply Swordfish

Ingredients

  • 340 grams swordfish steaks
  • 2 tablespoons lemon juice
  • 1 tablespoon lemon pepper
  • 1 tablespoon dried dillweed

Method

  1. Preheat an outdoor grill for high heat, and lightly oil grate.
  2. Place swordfish steaks in a medium bowl, and brush with lemon juice. Coat each side with lemon pepper and dill.
  3. Place swordfish on the prepared grill, and cook 6 minutes on each side, or until fish is easily flaked with a fork.

*Recipe provided courtesy of Yummly

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“Anything fresher is still swimming”

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img12

Haddock

Haddock

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Best way to cook

Nutritional value: Low in saturated fat and high in vitamin B6

Pan-frying

You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish.

Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it. You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

Oven baking

Baking fish in the oven enables you to control the cooking temperature and limit how much you handle the fish, preventing it from overcooking or falling apart.
Season fillets with pepper, dip in egg and coat in bread crumbs. Preheat the oven to 275°C and line a baking tray (glass or metal) with aluminium foil. Brush with olive oil.

Arrange the individual fish fillets on the baking tray in a single layer. Don’t allow the fish fillets to overlap one another. Bake in the pre-heated oven for 15 to 25 minutes or until the fish flakes easily, basting frequently with butter.

Poaching

Poaching is an easy way to cook fish quickly. First rinse the fish and pat dry with paper towels. Place the fish in a large saucepan and add enough poaching liquid to the pan to cover the fish.
The simplest is to use water as your liquid and add a little lemon juice, garlic, onions, herbs and spices. You can also use some dry white wine, vinegar, broth and milk.

Bring the poaching liquid to a simmer over medium heat and cook the fish for 10 minutes or until the center of the fish seems opaque and it flakes easily when poked by a fork.
It’s important not to bring the fish to a rolling boil – keep it at a simmer. When the fish is done, remove it from the liquid with a spatula. Serve the fish hot, out of the poaching liquid with a sauce of your choice.

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Baked Haddock

Ingredients

  • 3/4 cup milk
  • 2 teaspoons salt
  • 3/4 cup bread crumbs
  • 1/4 cup grated Parmesan cheese
  • 1/4 teaspoon ground dried thyme
  • 4 haddock fillets
  • 1/4 cup butter, melted

Method

  1. Preheat oven to 260°C
  2. In a small bowl, combine the milk and salt. In a separate bowl, mix together the bread crumbs, Parmesan cheese, and thyme. Dip the haddock fillets in the milk, then press into the crumb mixture to coat. Place haddock fillets in a glass baking dish, and drizzle with melted butter.
  3. Bake on the top rack of the preheated oven until the fish flakes easily, about 15 minutes

Tip: Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.

*Recipe provided courtesy of Allrecipes

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“Anything fresher is still swimming”

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img12

Kingklip

Kingklip

[et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="3%||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="on" custom_padding="0px||0px|" padding_mobile="off" background_color="#ffffff" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1549px" gutter_width="2" parallax_2="off" parallax_method_2="off" parallax_3="off" parallax_method_3="off" parallax_4="off" parallax_method_4="off"][et_pb_column type="4_4"][et_pb_image admin_label="Image" src="http://fish4africa.co.za/wp-content/uploads/2016/08/kingklip.jpg" show_in_lightbox="off" url_new_window="off" use_overlay="off" animation="off" sticky="off" align="left" force_fullwidth="off" always_center_on_mobile="on" use_border_color="off" border_color="#ffffff" border_style="solid" title_text="Kingklip"] [/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="0px||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="off" custom_padding="|0px|0px|0px" padding_mobile="on" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1500px" parallax_2="off" parallax_method_2="off" module_id="home-two-column" background_color_1="#ffffff" background_color_2="#ffffff"][et_pb_column type="1_2"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid" background_color="rgba(255,255,255,0.94)" custom_padding="50px|50px|50px|50px"]

Best way to cook

Nutritional value: High in vitamin B12 and phosphorus

Pan-frying

You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish.

Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it. You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

Oven baking

Baking fish in the oven enables you to control the cooking temperature and limit how much you handle the fish, preventing it from overcooking or falling apart.
Season fillets with pepper, dip in egg and coat in bread crumbs. Preheat the oven to 275°C and line a baking tray (glass or metal) with aluminium foil. Brush with olive oil.
Arrange the individual fish fillets on the baking tray in a single layer. Don’t allow the fish fillets to overlap one another. Bake in the pre-heated oven for 15 to 25 minutes or until the fish flakes easily, basting frequently with butter.

[/et_pb_text][/et_pb_column][et_pb_column type="1_2"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid" background_color="rgba(255,255,255,0.94)" custom_padding="50px|50px|50px|50px"]

Kingklip with Avocado and Chickpea Salsa

Ingredients:

  • 0.68 kg kingklip fish (pink ling fillets, cut into portion size)
  • 2 ripe avocados
  • 227 grams cherry tomatoes
  • 142 grams chickpeas (boiled)
  • 1 chili pepper
  • 1/2 bunch cilantro or parsley (or mix)
  • 1 tablespoon lime juice
  • 2 tablespoons flour
  • 2 teaspoons sumac spice
  • Olive oil for frying
  • Salt and pepper to taste

Method

  1. To prepare Avocado and Chickpea Salsa: Peel avocados, remove the seeds and chop. Dice tomatoes. Finely chop chili (without seeds) and cilantro (or parsley).
  2. Mix avocado, cooked chickpeas, tomatoes, chili, cilantro and lemon juice. Season with salt and pepper to taste; set aside.
  3. Mix the flour and sumac on a large plate; add salt and pepper. Roll the fish in flour mixture.
  4. Preheat on high heat a large deep frying pan with olive oil.
  5. Lay the fish fillets and fry for 3-5 minutes on each side until golden brown.
  6. Place the fried fish on paper towels to absorb excess fat.
  7. Arrange on serving plates with Avocado and Chickpea Salsa.

 

*Recipe provided courtesy of Yummly

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“Anything fresher is still swimming”

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img12

Butterfish

Butterfish

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[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="0px||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="off" custom_padding="|0px|0px|0px" padding_mobile="on" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1500px" parallax_2="off" parallax_method_2="off" module_id="home-two-column" background_color_1="#ffffff" background_color_2="#ffffff" parallax_3="off" parallax_method_3="off" background_color_3="#ffffff"][et_pb_column type="1_2"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid" background_color="rgba(255,255,255,0.94)" custom_padding="50px|50px|50px|50px"]

Best way to cook

Nutritional value: High in vitamin B6 and phosphorus

Pan-frying

You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish.

Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it. You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

Grilling
Grilling fish gives you a great advantage as you have complete control over the temperature. Always coat your fish with oil or fat to prevent sticking. As you’re heating your grill, cover the grate loosely with aluminium foil. The intense heat will cause any residue to dissolve, starting the cleaning process for you. This also minimizes sticking.

Blast the heat to 288°C. Remove the aluminium foil. Using a grill brush, scrape the grate clean. Fold a few sheets of paper towels into a small pad, dip them in oil using tongs and rub over the bars of the grate until it looks glossy.

Choose fillets that are thick and sturdy for grilling and can stand up to the intense heat of a live fire. Cut your fish into portions that have an even thickness to ensure you don’t have any dry or undercooked parts. Coat your fish with some olive oil, salt and pepper and place it skin-side down and diagonally on the grill.

This makes it easier to flip the fish as it’s lying on an angle. The fish will take 8 minutes to cook through per inch of thickness, taking about 3-5 minutes per side. Reduce the heat to medium, cover the grill and let it cook. When cooked properly, the meat will be firm to the touch, flake easily with a fork and appear opaque all the way through.

Oven baking

Baking fish in the oven enables you to control the cooking temperature and limit how much you handle the fish, preventing it from overcooking or falling apart.

Season fillets with pepper, dip in egg and coat in bread crumbs. Preheat the oven to 275°C and line a baking tray (glass or metal) with aluminium foil. Brush with olive oil. Arrange the individual fish fillets on the baking tray in a single layer. Don’t allow the fish fillets to overlap one another. Bake in the pre-heated oven for 15 to 25 minutes or until the fish flakes easily, basting frequently with butter.

[/et_pb_text][/et_pb_column][et_pb_column type="1_2"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid" background_color="rgba(255,255,255,0.94)" custom_padding="50px|50px|50px|50px"]

Grilled Butterfish

INGREDIENTS

  • 227 grams of whole butterfish, or pompano or mackerel
  • 2 teaspoons extra-virgin olive oil
  • Kosher salt and freshly ground black pepper
  • Parsley sprigs, for garnish

Method

  1. Prepare a stove-top griddle or outdoor grill with the rack set 3 cm above the coals.
  2. Allow the grill to get very hot.
  3. Meanwhile, brush the butterfish with the olive oil and season with salt and pepper.
  4. Grill the butterfish about 3 minutes per side, until the fish just begins to flake.
  5. Arrange 2 butterfish on each of 4 dinner plates, garnish with the parsley, and serve.

*Recipe provided courtesy of Yummly

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“Anything fresher is still swimming”

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img12

Maasbunker

Maasbunker

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Best way to cook

Nutritional value: High in protein

Braaing

The first thing to know about braaing a fish is to properly oil the grid and both sides of your fish. Braai your fish skin down at first before turning to cook the other side. For seasoning, you can use some salt and pepper with melted butter mixed with lemon juice or a little garlic or chilli.

If you’re braaing a whole fish, place the whole-fish skin side down in foil and wrap the parcel to lock in steam. You can open now and then and base with a marinade as you would in the oven.
Fish fillets are quicker to braai. Five minutes a side is a good rule of thumb, but the cooking time will depend on the thickness of the fish. It is done when it flakes easily when prodded with a fork.

Grilling

Grilling fish gives you a great advantage as you have complete control over the temperature. Always coat your fish with oil or fat to prevent sticking. As you’re heating your grill, cover the grate loosely with aluminium foil. The intense heat will cause any residue to dissolve, starting the cleaning process for you. This also minimizes sticking.

Blast the heat to 288°C. Remove the aluminium foil. Using a grill brush, scrape the grate clean. Fold a few sheets of paper towels into a small pad, dip them in oil using tongs and rub over the bars of the grate until it looks glossy.

Choose fillets that are thick and sturdy for grilling and can stand up to the intense heat of a live fire. Cut your fish into portions that have an even thickness to ensure you don’t have any dry or undercooked parts. Coat your fish with some olive oil, salt and pepper and place it skin-side down and diagonally on the grill.

This makes it easier to flip the fish as it’s lying on an angle. The fish will take 8 minutes to cook through per inch of thickness, taking about 3-5 minutes per side. Reduce the heat to medium, cover the grill and let it cook. When cooked properly, the meat will be firm to the touch, flake easily with a fork and appear opaque all the way through.

[/et_pb_text][/et_pb_column][et_pb_column type="1_2"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid" background_color="rgba(255,255,255,0.94)" custom_padding="50px|50px|50px|50px"]

Whole baked maasbankers with quick salade niçoise

Ingredients 

  • 3 whole maasbankers, gutted and cleaned
  • 2 medium lemons, sliced
  • butter
  • seasoning to taste
  • baby potatoes
  • black olives, pitted
  • sugar snap peas
  • anchovy fillets in oil
  • egg
  • Dijon mustard
  • olive oil
  • lemon juice

Method 

  1. Place the fish in a lightly oiled oven-proof dish.
  2. Put slices of lemon inside the belly and dot generously with butter.
  3. Bake at 180°C for approximately 25 - 30 minutes (depending on the size of the fish) and turn once during cooking time.
  4. Meanwhile boil the baby potatoes in salted water until cooked through. Briefly fry the sugar snap peas in a little olive oil.

Once the fish is ready, assemble the salad:

  1. Crush the baby potatoes using a fork, then top with sugar snaps,  anchovy fillets and olives.
  2. Mix some Dijon mustard with a glug of olive oil and the juice of one lemon, and drizzle over the salad. Top with a soft fried egg, allowing the yolk to bleed into the dressing. 

 

*Recipe provided courtesy of Food24

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“Anything fresher is still swimming”

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img12

Red Roman

Red Roman

[et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="3%||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="on" custom_padding="0px||0px|" padding_mobile="off" background_color="#ffffff" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1549px" gutter_width="2" parallax_2="off" parallax_method_2="off" parallax_3="off" parallax_method_3="off" parallax_4="off" parallax_method_4="off"][et_pb_column type="4_4"][et_pb_image admin_label="Image" src="http://fish4africa.co.za/wp-content/uploads/2016/08/redroman.jpg" show_in_lightbox="off" url_new_window="off" use_overlay="off" animation="off" sticky="off" align="left" force_fullwidth="off" always_center_on_mobile="on" use_border_color="off" border_color="#ffffff" border_style="solid" title_text="Red Roman"]

 

[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="0px||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="off" custom_padding="|0px|0px|0px" padding_mobile="on" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1500px" parallax_2="off" parallax_method_2="off" module_id="home-two-column" background_color_1="#ffffff" background_color_2="#ffffff"][et_pb_column type="1_2"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid" background_color="rgba(255,255,255,0.94)" custom_padding="50px|50px|50px|50px"]

Best way to cook

Nutritional value: High in protein, magnesium and potassium

Pan-frying

You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish.

Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it. You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

Baking whole in foil

This has a similar effect to steaming, sealing moisture within the foil rather than letting it escape into the oven. This method ensures that your fish doesn’t dry out and helps to seal in the aroma and flavour.

Preheat the oven to 200°C and grease a large piece of foil with butter. Take your fish and season it with salt and pepper. Place the fish onto the foil, add some herbs and lemon juice, fold the sides and seal at the top. Place into a pre-heated oven and cook for a specified time until the flesh is white and firm. If you’re baking a whole fish in foil, ensure that the fish is properly cleaned, scaled and gutted before wrapping it in foil. Cooking a whole fish in foil will take much longer, perhaps around 40 – 50 minutes.

[/et_pb_text][/et_pb_column][et_pb_column type="1_2"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid" background_color="rgba(255,255,255,0.94)" custom_padding="50px|50px|50px|50px"]

Whole roasted Red Roman with cherry tomatoes

Ingredients

  • 90 ml olive oil
  • salt and coarsely ground black pepper
  • 2 large whole fish, such as red roman or stumpnose
  • 30 ml extra olive oil
  • 1 whole garlic bulb, separated into cloves
  • 300 g cherry tomatoes, rinsed
  • 1 sprig fresh dill or fennel
  • lemon quarters

Method

  1. Preheat the oven to 220 ºC.
  2. Season the olive oil generously with salt and pepper and use to brush the fish (cleaned and gutted and head and tail reserved) inside and out.
  3. Pour the other quantity of olive oil into an oven pan, add the garlic and bake for 5 minutes.
  4. Remove from the oven and place the fish on top of the garlic in the pan.
  5. Roast for 10 minutes, then add the cherry tomatoes and roast for another 30 to 40 minutes or until the fish is just done. (Test by inserting a fork into the thickest part of the fish if the flesh comes loose easily from the bones the fish is done.)
  6. Arrange the fish on a large serving platter and surround with the roasted garlic cloves and cherry tomatoes.
  7. Finish with fresh sprigs of herbs and lemon quarters.
  8. Serve with freshly baked Italian bread spread with garlic paste squeezed from the roasted garlic cloves.

*Recipe provided courtesy of Cape Town Fishing

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“Anything fresher is still swimming”

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img12

Octopus

Octopus

[et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="3%||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="on" custom_padding="0px||0px|" padding_mobile="off" background_color="#ffffff" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1549px" gutter_width="2" parallax_2="off" parallax_method_2="off" parallax_3="off" parallax_method_3="off" parallax_4="off" parallax_method_4="off"][et_pb_column type="4_4"][et_pb_image admin_label="Image" src="http://fish4africa.co.za/wp-content/uploads/2016/08/octopus.jpg" show_in_lightbox="off" url_new_window="off" use_overlay="off" animation="off" sticky="off" align="left" force_fullwidth="off" always_center_on_mobile="on" use_border_color="off" border_color="#ffffff" border_style="solid" title_text="Octopus"] [/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="0px||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="off" custom_padding="|0px|0px|0px" padding_mobile="on" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1500px" parallax_2="off" parallax_method_2="off" module_id="home-two-column" background_color_1="#ffffff" background_color_2="#ffffff"][et_pb_column type="1_2"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid" background_color="rgba(255,255,255,0.94)" custom_padding="50px|50px|50px|50px"]

Best way to cook

Nutritional value: High in vitamin B12, B6 and iron

Grilling

Grilling fish gives you a great advantage as you have complete control over the temperature. Always coat your fish with oil or fat to prevent sticking. As you’re heating your grill, cover the grate loosely with aluminium foil. The intense heat will cause any residue to dissolve, starting the cleaning process for you. This also minimizes sticking.

Blast the heat to 288°C. Remove the aluminium foil. Using a grill brush, scrape the grate clean. Fold a few sheets of paper towels into a small pad, dip them in oil using tongs and rub over the bars of the grate until it looks glossy.

Choose fillets that are thick and sturdy for grilling and can stand up to the intense heat of a live fire. Cut your fish into portions that have an even thickness to ensure you don’t have any dry or undercooked parts. Coat your fish with some olive oil, salt and pepper and place it skin-side down and diagonally on the grill.

This makes it easier to flip the fish as it’s lying on an angle. The fish will take 8 minutes to cook through per inch of thickness, taking about 3-5 minutes per side. Reduce the heat to medium, cover the grill and let it cook. When cooked properly, the meat will be firm to the touch, flake easily with a fork and appear opaque all the way through.

[/et_pb_text][/et_pb_column][et_pb_column type="1_2"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid" background_color="rgba(255,255,255,0.94)" custom_padding="50px|50px|50px|50px"]

Aguachile-style Octopus and Cucumber Ceviche

Ingredients

  • 300 grams octopuses(rinsed and cooked)
  • cucumber
  • 1/2 purple onion
  • serrano chile(may substitute with jalapeno peppers)
  • lime
  • worcestershire sauce
  • soy sauce
  • ground black pepper
  • chili powder(may substitute cayenne pepper)

Method

  1. Wash and peel the cucumber, slice it in half, take out the seeds and cut into .5 centimeter slices. Layer the cucumber slices in a casserole dish.
  2. Slice the octopus to approximately the same thickness as the cucumber, and layer it on top of the cucumber slices.
  3. Thinly slice the onion and Serrano chillies, and add them to the dish.
  4. Prepare a dressing by combining the lime juice, a few drops each of Worcestershire sauce and soy sauce, black pepper, and chili powder. Pour the dressing onto the layered ingredients in a casserole dish.

 

*Recipe provided courtesy of Yummly

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“Anything fresher is still swimming”

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img12

Squid

Squid

[et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="3%||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="on" custom_padding="0px||0px|" padding_mobile="off" background_color="#ffffff" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1549px" gutter_width="2" parallax_2="off" parallax_method_2="off" parallax_3="off" parallax_method_3="off" parallax_4="off" parallax_method_4="off"][et_pb_column type="4_4"][et_pb_image admin_label="Image" src="http://fish4africa.co.za/wp-content/uploads/2016/08/squid.jpg" show_in_lightbox="off" url_new_window="off" use_overlay="off" animation="off" sticky="off" align="left" force_fullwidth="off" always_center_on_mobile="on" use_border_color="off" border_color="#ffffff" border_style="solid" title_text="Squid"] [/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="0px||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="off" custom_padding="|0px|0px|0px" padding_mobile="on" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1500px" parallax_2="off" parallax_method_2="off" module_id="home-two-column" background_color_1="#ffffff" background_color_2="#ffffff"][et_pb_column type="1_2"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid" background_color="rgba(255,255,255,0.94)" custom_padding="50px|50px|50px|50px"]

Best way to cook

Nutritional value: High in zinc, vitamin B12 and niacin (vitamin B3)

Pan-frying

You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish.

Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it. You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

Grilling

Grilling fish gives you a great advantage as you have complete control over the temperature. Always coat your fish with oil or fat to prevent sticking. As you’re heating your grill, cover the grate loosely with aluminium foil. The intense heat will cause any residue to dissolve, starting the cleaning process for you. This also minimizes sticking.

Blast the heat to 288°C. Remove the aluminium foil. Using a grill brush, scrape the grate clean. Fold a few sheets of paper towels into a small pad, dip them in oil using tongs and rub over the bars of the grate until it looks glossy.

Choose fillets that are thick and sturdy for grilling and can stand up to the intense heat of a live fire. Cut your fish into portions that have an even thickness to ensure you don’t have any dry or undercooked parts. Coat your fish with some olive oil, salt and pepper and place it skin-side down and diagonally on the grill.

This makes it easier to flip the fish as it’s lying on an angle. The fish will take 8 minutes to cook through per inch of thickness, taking about 3-5 minutes per side. Reduce the heat to medium, cover the grill and let it cook. When cooked properly, the meat will be firm to the touch, flake easily with a fork and appear opaque all the way through.

[/et_pb_text][/et_pb_column][et_pb_column type="1_2"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid" background_color="rgba(255,255,255,0.94)" custom_padding="50px|50px|50px|50px"]

Grilled Squid Tubes

Ingredients

  • 8 medium squid(cleaned)
  • 2 lemons(juiced)
  • ⅓ cup butter
  • 3 tbsp chopped parsley

Method

  1. Mix the squid with the lemon juice in a bowl, ensuring the squid is thoroughly coated. Set aside to marinate for 30 minutes.
  2. Heat the barbecue or a grill (broiler) to its highest setting and cook the squid, reserving its marinade, for about 3 minutes on each side.
  3. Meanwhile, melt the butter in a wide pan and add the squid marinade and parsley. Bring to a simmer and season with salt and pepper. Pour the sauce over the squid and serve immediately.

 

*Recipe provided courtesy of Yummly

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“Anything fresher is still swimming”

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Hake Roe

Hake Roe

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Best way to cook

Nutritional value: High in vitamin C

Deep-frying

If you’re opting for deep-frying your fish, the most important part is breading the fish. You can bread your fish in flour, cornmeal and seasoning mixture and adjust the seasonings according to your taste.

For starters, heat your oil in a deep fryer to 375°C. In a shallow bowl, combine cornmeal, 1 cup of flour, salt, black pepper, garlic powder, paprika, parsley flakes, dried oregano and cayenne pepper (if you like a spicier taste).

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Hake Roe in Sticky Rice

Ingredients

  • ¼ cup White Pepper
  • 200 grams Hake Roe
  • 1tsp Salt
  • 1 cup Oil

Method

  1. Add salt to the hake roe, add white pepper, and oil and mix together.
  2. Wrap each roe in foil. Roe's are often in two parts, one part to one piece of foil is best.
  3. Grill the foil parcels on the barbecue for 5 minutes, if you don't have a barbecue ready, you can also dry fry it in the tin foil.
  4. Flatten a lump of sticky rice in your hands, place a roe in the middle, and wrap the sticky rice around it - it's as simple as that.

Serve With

  • Mint,
  • Sticky Rice,
  • Chillies in Fish Sauce

 

*Recipe provided courtesy of MyDish

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“Anything fresher is still swimming”

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Mussels

Mussels

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Best way to cook

Nutritional value: High in vitamin C, iron and zinc

Steaming

Steaming is a great cooking method for calorie counters. Steamed fish must be fresh. To ensure your fish doesn’t stick, pour a little cooking oil on a wad of paper towels and wipe the surface of your steamer. Alternatively, you can wrap your fish in foil or even leaves such as spinach or Savoy cabbage.

Most recipes require water for a clean, quick steam or you can use a flavoured liquid to infuse the fish with some fragrance, turning the steaming liquid into a sauce. For quick and easy steamed fillets, it’s recommended to use 8 minutes for 200g medium-thick fillets. You can also calculate the cooking time at 10 minutes per inch of thickness.

The steaming should finish when the fish turns opaque but is still resisting flaking as it will continue cooking when removed from the heat. Serve straight away with prepared vegetables and sauces. A good test with whole-steamed fish is to poke a skewer deep into the centre of the fish and leave for 10 seconds. Then pull it out and press it against your hand – it should feel hot.

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Cooked Mussels with wine

INGREDIENTS

  • 1 tablespoon olive oil
  • 1 minced garlic clove
  • 1 finely chopped tomato
  • 2 pounds scrubbed mussels
  • 1/2 cup dry white wine
  • Chopped parsley, for serving
  • Crusty bread, for serving

Method

  1. Start by heating olive oil in a large pot.
  2. Add garlic and cook for a minute, then stir in tomato and cook for 2 more minutes.
  3. Add mussels (discard any open ones) and wine.
  4. Cover and cook until the mussels open (discard any that don't), about 5 minutes.
  5. Toss with chopped parsley and serve with crusty bread.

*Recipe provided courtesy of Yummly

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“Anything fresher is still swimming”

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Marlin

Marlin

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Best way to cook

Nutritional value: High in protein, vitamin B6 and B12

Pan-frying

You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish.

Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it. You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

Grilling
Grilling fish gives you a great advantage as you have complete control over the temperature. Always coat your fish with oil or fat to prevent sticking. As you’re heating your grill, cover the grate loosely with aluminium foil. The intense heat will cause any residue to dissolve, starting the cleaning process for you. This also minimizes sticking.

Blast the heat to 288°C. Remove the aluminium foil. Using a grill brush, scrape the grate clean. Fold a few sheets of paper towels into a small pad, dip them in oil using tongs and rub over the bars of the grate until it looks glossy.

Choose fillets that are thick and sturdy for grilling and can stand up to the intense heat of a live fire. Cut your fish into portions that have an even thickness to ensure you don’t have any dry or undercooked parts. Coat your fish with some olive oil, salt and pepper and place it skin-side down and diagonally on the grill.

This makes it easier to flip the fish as it’s lying on an angle. The fish will take 8 minutes to cook through per inch of thickness, taking about 3-5 minutes per side. Reduce the heat to medium, cover the grill and let it cook. When cooked properly, the meat will be firm to the touch, flake easily with a fork and appear opaque all the way through.

Poaching

Poaching is an easy way to cook fish quickly. First rinse the fish and pat dry with paper towels. Place the fish in a large saucepan and add enough poaching liquid to the pan to cover the fish. The simplest is to use water as your liquid and add a little lemon juice, garlic, onions, herbs and spices. You can also use some dry white wine, vinegar, broth and milk.

Bring the poaching liquid to a simmer over medium heat and cook the fish for 10 minutes or until the center of the fish seems opaque and it flakes easily when poked by a fork. It’s important not to bring the fish to a rolling boil – keep it at a simmer. When the fish is done, remove it from the liquid with a spatula. Serve the fish hot, out of the poaching liquid with a sauce of your choice.

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Ingredients

  • 118 ml extra-virgin olive oil
  • 1 sprig rosemary leaves (fresh, stripped and finely chopped)
  • 91 kg steak (marlin)
  • 59 ml extra-virgin olive oil
  • 1 onions (large, minced)
  • 317 grams cherry tomatoes (halved)
  • 2 ears corn kernels (cut from cob)
  • 2 cloves garlic (minced)
  • 1 sprig rosemary leaves (fresh, stripped and finely chopped)
  • 2 tsps kosher salt (or to taste)
  • Salt
  • Black pepper

Method

  1. To make the marinade, place 1/2 cup olive oil and 1 sprig of rosemary into a resealable plastic bag. Add the marlin steaks, seal the bag, and turn gently to evenly coat the fish. Refrigerate for 1 hour.
  2. Preheat oven to 230 °C
  3. Pour 1/4 cup olive oil into an oven-safe 10 inch skillet. Stir in the onion, cherry tomatoes, corn kernels, garlic, 1 sprig of rosemary, and kosher salt.
  4. Place skillet in preheated oven, and cook until vegetables are soft, 20 to 30 minutes.
  5. Preheat an outdoor grill for high heat. Lightly oil grate, and set 4 inches from the heat.
  6. Place the fish on the preheated grill, and season with salt and pepper to taste. Cook, turning once, until fish is opaque and flakes easily with a fork, about 5 minutes each side depending on thickness. Place the fish on a serving platter, and top with corn and tomato relish

 

*Recipe provided courtesy of Yummly

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“Anything fresher is still swimming”

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img12

Monk

Monk

[et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="3%||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="on" custom_padding="0px||0px|" padding_mobile="off" background_color="#ffffff" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1549px" gutter_width="2" parallax_2="off" parallax_method_2="off" parallax_3="off" parallax_method_3="off" parallax_4="off" parallax_method_4="off"][et_pb_column type="4_4"][et_pb_image admin_label="Image" src="http://fish4africa.co.za/wp-content/uploads/2016/08/monk.jpg" show_in_lightbox="off" url_new_window="off" use_overlay="off" animation="off" sticky="off" align="left" force_fullwidth="off" always_center_on_mobile="on" use_border_color="off" border_color="#ffffff" border_style="solid" title_text="Monk"] [/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label="section" transparent_background="on" allow_player_pause="off" inner_shadow="off" parallax="off" parallax_method="off" padding_mobile="off" make_fullwidth="off" use_custom_width="off" width_unit="on" make_equal="off" use_custom_gutter="off" background_color="#ffffff" custom_padding="0px||0px|"][et_pb_row admin_label="row" make_fullwidth="off" use_custom_width="off" width_unit="on" use_custom_gutter="off" custom_padding="|0px|0px|0px" padding_mobile="on" allow_player_pause="off" parallax="off" parallax_method="off" make_equal="off" parallax_1="off" parallax_method_1="off" column_padding_mobile="on" custom_width_px="1500px" parallax_2="off" parallax_method_2="off" module_id="home-two-column" background_color_1="#ffffff" background_color_2="#ffffff" parallax_3="off" parallax_method_3="off" background_color_3="#ffffff"][et_pb_column type="1_2"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid" background_color="rgba(255,255,255,0.94)" custom_padding="50px|50px|50px|50px"]

Best way to cook

Nutritional value: Low in saturated fat and sodium, high in naicin, vitamin B12 and B6 and potassium

Pan-frying

You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish.

Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it. You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

Grilling
Grilling fish gives you a great advantage as you have complete control over the temperature. Always coat your fish with oil or fat to prevent sticking. As you’re heating your grill, cover the grate loosely with aluminium foil. The intense heat will cause any residue to dissolve, starting the cleaning process for you. This also minimizes sticking.

Blast the heat to 288°C. Remove the aluminium foil. Using a grill brush, scrape the grate clean. Fold a few sheets of paper towels into a small pad, dip them in oil using tongs and rub over the bars of the grate until it looks glossy.

Choose fillets that are thick and sturdy for grilling and can stand up to the intense heat of a live fire. Cut your fish into portions that have an even thickness to ensure you don’t have any dry or undercooked parts. Coat your fish with some olive oil, salt and pepper and place it skin-side down and diagonally on the grill.

This makes it easier to flip the fish as it’s lying on an angle. The fish will take 8 minutes to cook through per inch of thickness, taking about 3-5 minutes per side. Reduce the heat to medium, cover the grill and let it cook. When cooked properly, the meat will be firm to the touch, flake easily with a fork and appear opaque all the way through.

Poaching

Poaching is an easy way to cook fish quickly. First rinse the fish and pat dry with paper towels. Place the fish in a large saucepan and add enough poaching liquid to the pan to cover the fish. The simplest is to use water as your liquid and add a little lemon juice, garlic, onions, herbs and spices. You can also use some dry white wine, vinegar, broth and milk.

Bring the poaching liquid to a simmer over medium heat and cook the fish for 10 minutes or until the center of the fish seems opaque and it flakes easily when poked by a fork. It’s important not to bring the fish to a rolling boil – keep it at a simmer. When the fish is done, remove it from the liquid with a spatula. Serve the fish hot, out of the poaching liquid with a sauce of your choice.

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Steamed Monk Fish in Black Bean Sauce

Ingredients

  • 400 grams fish fillets(Monk)
  • 2 tbsps bean paste(Chinese black)
  • 4 tbsps sake(or chicken stock)
  • 2 cloves garlic(finely chopped)
  • 54 cms ginger(piece of peeled, finely chopped)
  • spring onions(cut in 5cm length and split finely for garnish)
  • 1/2 fresh red chili(chopped finely)

 Method

  1. Prepare you pot of water for the steamer, or pre-heat the oven to 180 °C if oven baking.
  2. Coat the fish in the black bean sauce, and place on a heat proof plate
  3. Mix the Sake or chicken stock with the Sesame oil, and pour over the fish
  4. Top with the garlic, ginger and chili
  5. Steam or bake for 10 minutes or until cooked. Transfer the fish to the serving plates, and spoon over the cooking liquid, garnish with the spring onion slices.

 

*Recipe provided courtesy of Yummly

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“Anything fresher is still swimming”

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img12

Dorado

Dorado

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Best way to cook

Nutritional value: High in protein, potassium, iron, vitamin C and calcium

Oven baking

Baking fish in the oven enables you to control the cooking temperature and limit how much you handle the fish, preventing it from overcooking or falling apart.

Season fillets with pepper, dip in egg and coat in bread crumbs. Preheat the oven to 275°C and line a baking tray (glass or metal) with aluminium foil. Brush with olive oil. Arrange the individual fish fillets on the baking tray in a single layer. Don’t allow the fish fillets to overlap one another. Bake in the pre-heated oven for 15 to 25 minutes or until the fish flakes easily, basting frequently with butter.

Grilling
Grilling fish gives you a great advantage as you have complete control over the temperature. Always coat your fish with oil or fat to prevent sticking. As you’re heating your grill, cover the grate loosely with aluminium foil. The intense heat will cause any residue to dissolve, starting the cleaning process for you. This also minimizes sticking.

Blast the heat to 288°C. Remove the aluminium foil. Using a grill brush, scrape the grate clean. Fold a few sheets of paper towels into a small pad, dip them in oil using tongs and rub over the bars of the grate until it looks glossy.

Choose fillets that are thick and sturdy for grilling and can stand up to the intense heat of a live fire. Cut your fish into portions that have an even thickness to ensure you don’t have any dry or undercooked parts. Coat your fish with some olive oil, salt and pepper and place it skin-side down and diagonally on the grill.

This makes it easier to flip the fish as it’s lying on an angle. The fish will take 8 minutes to cook through per inch of thickness, taking about 3-5 minutes per side. Reduce the heat to medium, cover the grill and let it cook. When cooked properly, the meat will be firm to the touch, flake easily with a fork and appear opaque all the way through.

Braaing

The first thing to know about braaing a fish is to properly oil the grid and both sides of your fish. Braai your fish skin down at first before turning to cook the other side. For seasoning, you can use some salt and pepper with melted butter mixed with lemon juice or a little garlic or chilli.

If you’re braaing a whole fish, place the whole-fish skin side down in foil and wrap the parcel to lock in steam. You can open now and then and base with a marinade as you would in the oven.
Fish fillets are quicker to braai. Five minutes a side is a good rule of thumb, but the cooking time will depend on the thickness of the fish. It is done when it flakes easily when proded with a fork.

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Whole Grilled Dorado with Lemon (Riba na Rostilju)

Ingredients

  • 6 whole lean dorado cleaned, and dried (about 1 lb. each)
  • Kosher salt and freshly ground black pepper, to taste
  • 3 tbsp. olive oil
  • 2 lemons, quartered
  • 1 bunch parsley, for serving (optional)

Method

  1. Heat a charcoal or woodburning grill or set a gas grill to medium-high. (Alternatively, heat a cast-iron grill pan over high heat.)
  2. Season cavity of fish with salt and pepper.
  3. Rub oil, salt, and pepper on the outside of fish; grill, flipping once, until slightly charred and cooked, 12–15 minutes.
  4. Serve with lemon wedges and parsley.

*Recipe provided courtesy of Yummly

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“Anything fresher is still swimming”

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