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.

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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