Get 'em hooked on fish - recipes

By Jenny Kay Time of article published May 21, 2015

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Angela Day

 

Eating more healthy fish is easy with these tasty recipes. On the menu:

Haddock parcels

Chermoula fish kebabs

Fish and vegetable chowder

Fish kibbeh

Asian-style fish and chips

 

FISH KIBBEH

Serves 6

125ml chopped, fresh coriander

60ml chopped, fresh mint

1 small onion

500g hake fillets, cubed

5ml salt

5ml ground cumin

2ml freshly ground pepper

2ml ground allspice

250ml burghul wheat, soaked in cold water

60ml olive oil, for drizzling

TOPPING

60ml pine nuts

60ml olive oil

2 onions, finely sliced

olive oil for drizzling

Preheat oven to 200°C.

In a food processor, mince the coriander, mint and onion.

Add the fish, salt and spices and continue processing until mixture is very fine.

Drain the burghul well. Add the fish mince mixture to the burghul and mix well.

Return to the processor and mince again for a minute.

Topping: Cook the pine nuts in olive oil until golden brown, then remove from the pan.

Add the onions to the pan and lightly sauté until transparent. Drain on paper towel and mix with the pine nuts.

Place the onion and pine nut mixture on the base of a 25cm ovenproof baking dish.

Cover it with the fish mince, smoothing the surface with a wet spoon.

Cut the kibbeh into diamond shapes and drizzle with olive oil. Bake for 30 minutes, until golden.

To serve, invert on a large platter or remove the fish and serve with onions and pine nuts.

Delicious served hot or cold.

 

FISH AND VEGETABLE CHOWDER

Serves 8-10

30g butter

125g bacon, sliced

1 onion, chopped

2 carrots, peeled, chopped

2 stalks of celery, chopped

5ml salt

2ml pepper

45ml flour

750ml milk

500ml fish stock

2 medium potatoes, peeled and cubed

1 tin of corn kernels, drained

500g hake fillets, cubed

125ml chopped fresh parsley

Heat the butter in a large saucepan and fry the bacon, onion, carrots, celery, salt and pepper for 5 minutes.

Sprinkle the flour over and cook, stirring, for 1 minute.

Whisk in the milk and stock and bring to a boil.

Add the potatoes, reduce the heat and simmer for 15-20 minutes, until the potatoes are tender. Stir in the corn and fish and simmer for a further 5 minutes, until it is heated through and the fish is cooked.

Add the parsley and stir to combine. Serve.

 

CHERMOULA FISH KEBABS

Serves 4

1 red onion, chopped

3 garlic cloves, crushed

80ml fresh parsley

250ml fresh coriander leaves

5ml ground coriander

5ml salt

5ml ground paprika

2ml chilli flakes

2ml turmeric

juice and grated rind of 1 lemon

80ml olive oil

500g kingklip or firm white fish, cut in cubes

wooden skewers, soaked in cold water

Place the onion, garlic, parsley, fresh and ground coriander, salt, spices, lemon juice and rind and the olive oil in a food processor and blend to form a coarse paste.

Put the fish in a plastic bag. Pour the marinade over the fish and stir well to coat.

Cover and marinate in the fridge for 1 hour.

Remove fish from the marinade and place on soaked skewers.

Preheat oven to 250°C. Place the kebabs on an oven tray lined with tinfoil.

Bake for 15 minutes until fish is cooked.

 

ASIAN-STYLE FISH AND CHIPS

Serves 4

2x300g lightly smoked trout fillets, cut in portions

80ml soy sauce

10ml sesame oil

125ml rice flour

a pinch of chilli flakes

3 eggs, lightly beaten

500ml Panko breadcrumbs

125ml sesame seeds, toasted

125ml chopped fresh coriander

olive oil, for frying

4 potatoes, sliced into chips and deep-fried

lime wedges, for serving

Place the trout portions in a flat dish with the soy and sesame oil.

Turn to coat the fish well.

Cover and refrigerate for 1 hour.

Mix the rice flour and chilli flakes and place in a bowl.

Place the beaten eggs in another bowl.

Combine the breadcrumbs, sesame seeds and coriander and place in a third bowl.

Remove the fish from the marinade, coat each portion in the flour, dip in the egg and coat with the breadcrumbs.

Place on a baking tray and refrigerate for 30 minutes.

Heat some oil in a frying pan and fry the fish, in batches, on both sides until golden, about 2 minutes a side.

Drain on paper towel.

Serve with chips and lime wedges.

Note: Panko breadcrumbs are available from Asian food shops as well as Woolworths.

 

HADDOCK PARCELS

Makes 8

500g haddock

375ml milk

50g butter

1 onion, chopped

5ml chopped garlic

60ml flour

250ml milk

250ml frozen peas

salt and pepper

250ml grated cheddar cheese

500g roll of puff pastry

egg glaze

Put the haddock in a pot and pour over the milk.

Poach on a medium heat for 5-10 minutes until cooked.

Remove with a draining spoon and flake the fish.

Melt the butter in a pot and gently fry the onions until soft.

Add the garlic and cook for a minute.

Add the flour and cook for a minute.

Add the milk while stirring constantly until the mixture boils and thickens.

Remove from the heat and add the haddock, peas, seasoning and grated cheese. Set aside to cool.

Unroll the pastry and roll it out a little thinner. You should try to get eight 12cm squares from the roll.

Place a generous spoonful of filling in the middle of each square.

Brush the edges with egg glaze and bring the four corners up to meet in the middle, pinching the edges to seal.

Place on a baking tray and brush the outside with egg glaze.

Bake at 200°C for 15-20 minutes until golden brown.

Any excess filling can be served with rice or mashed potato or frozen to use at a later stage.

* The Angela Day cookery column is published in The Star, the Cape Argus, the Daily News and the Pretoria News.

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