Johannesburg - We all know we should eat more fish because it’s healthy, but finding, firstly, sustainable fish and then tasty ways to cook it can be a challenge.
There are not that many easily accessible fish on the green list of Sassi , the South African Sustainable Seafood Initiative, and many fishmongers do sell fish not on that list, so it is up to each individual to decide whether to purchase non-sustainable fish or to make sure that the piece of fish you are buying comes from a sustainable source. Some supermarkets state on their packaging that the fish is sustainable.
When it comes to cooking fish, the most important factor to watch out for is not to overcook it. Hake, for example, is very delicate and cooks quickly. In a casserole or stew, it should only be added at the last minute as a prolonged cooking time will cause the fish to break up and disintegrate.
Cooking a whole fish with the head and tail intact makes for great presentation. Even if the fish is small like a tilapia, each guest can be served their own fish.
With Good Friday coming up soon, it’s traditional for many people to eat fish on that holy day, and pickled fish has become a great favourite as it can be prepared well in advance.
Although traditionally made with hake, I found the angel fish I was able to source worked really well as it’s a firm fish which doesn’t break up when cooked.
SALMON CRUMBLE PIE
Serves 6-8
1 roll of ready-made shortcrust pastry
250ml grated cheddar cheese
2x 170g tins of salmon, drained and flaked
3-4 spring onions, finely chopped
3-4 marinated artichokes, drained and chopped
rind and juice of 1 lemon
45ml chopped chives
3 eggs, beaten
250ml sour cream
CRUMBLE TOPPING
125ml flour
45g butter
45ml grated Parmesan cheese
45ml chopped parsley
Roll out the pastry and line a 23cm pie plate.Prick the base and chill for 30 minutes. Bake the pastry blind for 20 minutes at 180°C.
Remove the paper and beans and return to the oven for 10-15 minutes to cook the base. Remove and cool. Sprinkle the grated cheese over the base.
Combine the salmon, spring onions, artichokes, lemon rind, juice and chives in a bowl and mix to combine. Add the eggs and sour cream. Pour into the pie crust. Top with the crumble and bake at 180°C for 25-30 minutes until set and the crumble is a pale golden brown.
Remove and serve warm.
CRUMBLE TOPPING: Put the flour into a bowl and rub in the butter. Add the Parmesan and parsley and mix to combine.
PICKLED FISH
Serves 4
700g angel fish fillets, halved
125ml flour
80g chilli-bite mix powder
oil for frying
1 onion, sliced
3 whole cloves
5ml curry powder
5ml ground coriander
60ml apricot jam
250ml white vinegar
125ml water
2ml turmeric
40ml brown sugar
5ml crushed ginger
5ml chopped garlic
80ml golden sultanas
salt and pepper
Combine the flour and chilli-bite mix. Roll each piece of fish in the chilli-bite mix until well coated.
Place in a pan of hot shallow oil and fry on both sides until golden brown - about five minutes.
Remove and set aside.
Gently fry the onion slices in a little more oil. Add the cloves, curry powder, coriander and jam. Stir in the vinegar, water, turmeric, sugar, ginger, garlic and sultanas.
Season and simmer until the liquid reduces slightly, then pour the sauce over the cooked fish.
Cool completely before covering, then refrigerate.
NOTE: In place of the chilli-bite mix, you can use seasoned flour with a pinch of chilli powder or spices of your choice added.
SPICY FISH AND BRINJAL CURRY
Serves 4
700g firm white fish
45ml oil
1 onion, finely chopped
5ml salt
1 clove of garlic, chopped
2cm piece of ginger, peeled and chopped
1 red chilli, finely chopped
15ml curry powder
10ml ground coriander
10ml ground cumin
a pinch of chilli flakes
3-4 medium brinjals, peeled and cubed
400g tin of cherry tomatoes
15ml fish sauce
300ml boiling water
125ml fresh coriander, chopped
salt and pepper
basmati rice, to serve
Cut fish into cubes and refrigerate until needed. In a pot, heat the oil and fry the onion and salt over medium heat until golden.
Add garlic, ginger and chilli and fry for 3 minutes. Stir in the spices and cook until fragrant, about 5 minutes. Add brinjals and stir till well coated. Stir in the tomatoes, fish sauce and water.
Simmer for 10-15 minutes, then add the fish and cook for a further 5 minutes. Stir gently to avoid the fish breaking up. Season and stir in the coriander.
Serve on bed of rice.
CHERMOULA BAKED FISH
Serves 4
4 whole tilapia fish
30ml chermoula spice powder
1 chilli, finely chopped
5ml chopped fresh ginger
5ml chopped garlic
250ml fresh coriander
60ml olive oil
5ml lime zest
30ml lime juice
salt and pepper
Cut three incisions into the skin of the fish on each side. Place in a large flat dish. Combine the rest of the ingredients in a mini chopper and blend until smooth.
Pour the chermoula over both sides of the fish and rub in. Cover and refrigerate for an hour. Preheat the oven to 180°C and bake the fish, uncovered, for 20-30 minutes, or until the fish is cooked through. Serve with lime wedges.
CAULIFLOWER-CHEESE FISH BAKE
Serves 4-6
300g cauliflower florets
375ml milk
45g butter
60ml flour
250ml grated cheddar cheese
10ml Dijon mustard
salt and black pepper
30ml olive oil
1 onion, chopped
1 large carrot, peeled and finely diced
1 or 2 sticks of celery,finely chopped
10ml chopped garlic
500g fresh hake fillets, skin on, cubed
60ml chopped chives
TOPPING
250ml brown seed loaf bread crumbs
125ml grated cheddar cheese
60ml chopped parsley
Place the cauliflower in a small pot with the milk. Bring to a simmer and cook until the cauliflower is tender. Drain and reserve the milk, topping it up to 375ml if some has evaporated. Heat the butter in a pot and stir in the flour. Cook for a minute. Gradually stir in the reserved milk and cook, stirring until the mixture boils and thickens.
Remove from the heat and add the grated cheese and Dijon mustard. Season well.
Heat the oil in a frying pan and fry the onion, carrot, celery and garlic.
Add this to the cheese sauce, together with the diced fish and and chives.
Spoon the mixture into an ovenproof casserole. Sprinkle with the topping and bake at 180°C for 30 minutes until golden brown and bubbling.
TOPPING: Combine all the ingredients until well mixed.
* The Angela day recipes are published in The Star, Pretoria News, Daily News and Cape Argus