10 October 2016

Yet another good reason to put fish on your menu

Master these 3 fish dishes to celebrate the sea in National Marine Week


10 – 16 October is National Marine Week, and what better way is there to celebrate the role the ocean plays in our lives than with a delicious meal made using responsibly sourced fish? 

Niçoise-style salad

Create a salad of baby tomatoes, assorted salad leaves, blanched fine green beans, boiled new potatoes and boiled eggs. Use smoked pepper mackerel or cook yellowfin tuna, salmon or snoek by seasoning and drizzling it with olive oil. Heat a griddle or cast-iron pan until very hot and sear the fish on both sides. To make the dressing, blitz 1 cup white wine vinegar, 3 sprigs chopped dill and chives, 2 t Dijon mustard, 4 cloves crushed garlic, 10 small pitted and halved black olives, 1 T anchovies, rinsed and sliced into slivers, 2 t rinsed and drained capers and 5 sprigs chopped parsley in a blender. Gradually add 4 T extra virgin olive oil and check the seasoning. Anchovies, capers and olives are very salty so you might not need to add salt.

Paper-baked whole fish

Preheat the oven to 180°C. In a pestle and mortar, pound together 40 g fresh mint, 4 finely chopped garlic cloves and 20 g finely chopped anchovies to form a paste. Mix with 100 g fine dried brown breadcrumbs and 5 T olive oil. Lay one whole, gutted yellowtail or trout on a sheet of foil or parchment paper large enough to form a loose envelope that will enclose it completely. Fill the fish with the mixture, then drizzle with olive oil, sprinkle with 5 sprigs of fresh marjoram and season the outside. Fold the foil or paper over the fish and pinch the edges together to seal. Bake until the fish is cooked through, 15–20 minutes. Serve immediately.

Wild-caught hake in spicy tomato ragu

Heat 6 T olive oil and fry 4 garlic cloves until golden brown. Briefly brown 600 g  white seasoned fish filleted into 150 g portions in the hot oil for 1 minute, then remove the fish from the pan and set aside. Add 400 g cherry tomatoes to the pan and cook the sauce for about 20 minutes. Adjust the seasoning with salt and sugar. The sauce should reduce and thicken. Add 6 sprigs chopped basil. Return the fish to the pan and cook over a low heat for 5 minutes, or until the fish is just cooked. Serve with wholewheat couscous or oven-roasted new potatoes, steamed asparagus or green beans.

Photographs Dirk Pieters

Recipes Prue Leith

Look out for the “Fishing for the Future” logo on the pack, which means you’re buying responsibly sourced fish. Shop for responsibly sourced fish here


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