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.

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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