Hake

Hake

HAKE FACTS 101

NUTRITION VALUE: High in Protein.

WAYS TO COOK: Pan Fry, Grill, Steam, Pickle, Poached, Steamed, Baked.

RECOMMENDED PORTION SIZE: 250g per person

TASTE: Hake is a soft, and moist fish with a mild flavour. For people that don’t enjoy overly “fishy tasting” seafood. Its mild flavour makes it the perfect blank canvas for adding a diverse range of seasonings.

SIMILARITIES: Hake is similar to Cod, Haddock, Pollock, or Tilapia.

SIDES:
– Roast sweet potatoes with sriracha & lime.
– Easy green beans with browned butter almondine.
– Lemon tahini Salad with Lentils, beets & carrots.
– Portobello mushrooms stuffed with Barley Risotto.
– Panzanella salad.
– Sweet potato & rocket Salad.
– Grilled veggie skewers.
– Tartar sauce.
– French fries.
– Cheese cauliflower rice.
– Rice pilaf.

TO DRINK WITH HAKE: Sauvignon Blanc, Chardonnays, Pinot Grigio, Pinot Gris, Beer, Ceviche White Peach Sangria.

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.

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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Angel

Angel

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.

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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Snoek

Snoek

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.

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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Fresh Snoek

An oily, boney, flaky fish with a distinctly fishy flavour.

One fish weighs between 2.5kg - 3kg

Delivery within 24 hours.
All orders placed on a Saturday and Sunday will only be delivered on Monday.

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Jackopevers

Jackopevers

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.

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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Norwegian Salmon

Norwegian Salmon

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.

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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