These fish dishes offer amateur chefs the chance to make an impression in the kitchen.
4 white fish fillets chosen from the Southern African Sustainable Seafood Initiative (Sassi)* green list (eg angelfish, bluefish, gurnard, hake, monkfish, tuna, yellowtail, butterfish)
8 slices prosciutto or Black Forest ham
8-12 sage leaves
200g green beans, trimmed
100g asparagus, trimmed
200g garden peas
30ml (2T) olive oil
15g (one small handful) fresh mint leaves
• Slice the fish into 8 oblong fingers.
• Wrap each piece in ham, leaving the ends free.
• Tuck a sage leaf under each end of the ham.
• Cook the beans, asparagus and peas in simmering, salted water for 5 minutes.
• Meanwhile, heat half the olive oil in a non-stick pan and cook the fish for 3 minutes on each side until the ham is crisp.
• Drain the vegetables, season and toss in the remaining olive oil and mint leaves.
• Serve fish on a bed of green vegetables with a lemon wedge.
Salmon with Horseradish and Lemon Crust
1 large free-range egg
30ml (2T) creamed horseradish
75g (1-1/2 cups) fresh white breadcrumbs
30ml (2T) fresh parsley, chopped
Grated rind of 1 lemon
50g Parmesan cheese, freshly grated
4 x 175g salmon fillets (or any other firm fish)
30ml (2T) sunflower oil for frying
• Pre-heat oven to 180°C.
• Whisk the egg and horseradish in a small bowl.
• Spread the breadcrumbs, parsley, lemon and Parmesan onto a plate and season well.
• Brush the salmon fillets with the egg mixture and then press into the crumbs to coat completely.
• Heat oil in a large non-stick pan over a medium heat.
• Fry the fish for 3 minutes on each side until nice and crisply browned. Salmon should be slightly underdone. For white fish: gently separate flakes with 2 forks to check whether cooked. Flakes should part easily and be opaque white.
• Serve with sautéed baby potato slices and a green salad.
Island-Style Mango Fish
Serves 4 – 6
1-2 red chillies
2 garlic cloves, peeled
1 thumb fresh ginger, peeled
60ml (1/4 cup) desiccated coconut
5ml (1 tsp) ground cumin
30g (1 handful) coriander, washed
1 x 825g tin fruit cocktail, drained
250ml (1 cup) coconut cream
30ml (2T) lemon juice
Sunflower oil for frying
1 red pepper, diced
800g boneless firm fish, cut into 4cm pieces (try swordfish, marlin, tuna or monkfish)
• Place the first 6 ingredients in a food processor and chop.
• Add the fruit, coconut cream and lemon juice and blend to a rough purée.
• Heat a non-stick pan over a medium heat.
• Add a slick of oil and stir-fry the pepper and fish in batches, until just starting to brown.
• Pour the sauce into the pan and simmer for 3-4 minutes. Season to taste.
• Serve over rice with sambals, poppadums and fresh coriander.
Fried Fish in Beer Batter
Serves 4 – 6
250ml (1 cup) self-raising flour
30ml (2T) olive oil
5ml (1 tsp) salt
250ml (1 cup) beer
125ml (1/2 cup) seasoned flour
1kg firm fish fillets, cut into 3cm strips
About 750ml (3 cups) vegetable oil for deep-frying
• Place the flour, oil and salt in a large bowl. Slowly add the beer, whisking as you go. The batter should have the consistency of thick paint or pancake batter.
• Place the batter in the fridge for 20 minutes.
• Place seasoned flour on a plate and, using two forks to keep your hands clean, dust the fish strips in it before dipping them into the batter.
• Meanwhile, heat oil in a wok until the surface seems to shimmer. Deep-fry battered fish strips in batches until golden-brown (about 5-8 minutes).
• Drain the fish on a paper towel and keep it warm.
• Serve with lemon wedges, tartare sauce and chips.