My husband always shares his stories of when he worked in Australia, diving on the Great Barrier Reef, many years ago . One that always fascinated me was his description of how scallops used to fly through the water like Pac Man and how, in order to catch them, they would knock them with the back of their hand to throw them off balance! He always described how delicious and fresh they were as they literally pan-fried them on the boat for dinner that same night. This is his simple recipe on how to cook them, which is the same method he used many years ago out in the open sea.
- Greenfish Scallops (4-5 Large per person)
- Knob of Butter (to cover the bottom of a pan)
- Salt & Pepper
- Dry the scallops off with a bit of paper towel.
- Once most of the moisture has been removed, season both sides with salt and pepper.
- In a pan melt the butter on a medium to high heat.
- When the butter is bubbling, place the scallops in the hot pan and sear for 1 to 1 and a half minutes per side depending on how big the scallops are. Do not allow the butter to burn.
- The scallops are done when they turn from translucent to white, and they should turn a lovely golden colour on the outside from the caramelization.
- Serve immediately with lemon and garlic mayonnaise and side dishes of your choice.
- Combine 1/2 cup mayonnaise, 1 teaspoon crushed garlic, 2 teaspoons of lemon juice and a pinch of black pepper in a small bowl.
- The lemon & garlic mayonnaise is optional but adds a nice zesty flavor to the scallops.
Spring has sprung, the flowers are out and the braais are ready to be lit! What better way to celebrate the new season then with a fresh yellowfin tuna steak on the braai.
This recipe is so simple. All you need to do is whip up a quick marinade, throw in your Greenfish yellowfin tuna steaks (which are already perfectly prepped and ready to go), marinade for an hour or two and, with a quick toss on the braai, dinner is served!
- 1 pack of Greenfish Yellowfin Tuna Steaks (2 steaks)
- Salt & Pepper
- Japanese 7 spice (or 5 spice)
- 1/3 Cup Teriyaki Sauce
- 1/3 Cup Soy Sauce
- 3 Tbsp Olive Oil (or sesame oil)
- 2 Tbsp Lemon Juice (or half a squeezed lemon)
- Sprinkle the tuna steaks with a small dash of the seven spice and a pinch of salt and pepper. (Do not use too much of the seven spice as it has some heat to it!)
- In a glass dish create the marinade by combining the teriyaki, soy sauce, olive oil and lemon juice.
- Place the seasoned tuna steaks into the marinade, cover the bowl with cling film and pop into the fridge. Marinade for at least half an hour before turning the steaks over and marinading the other side. Leave the steaks to marinade for an hour or two.
- Remove the steaks from the marinade and braai over medium hot coals with the grid on the middle setting for about 1-2 minutes a side. Make sure you discard the marinade and do not pour over the steaks. Excess marinade will burn and become bitter.
- Serve immediately.
- Remember tuna steaks can be rare to well done, depending on how you like your fish served. Cooking time for this recipe is based on a medium steak. You can alter your cooking time accordingly to suit your preferences.
So lets be honest, store bought fish fingers can be quite “fishy”. I mean what’s in those perfectly uniform fingers after all? If you’re like me and actually want to know what you are serving your family on their dinner plates, then this is a recipe for you! Not only are they crispy, golden and delicious, but they are also a winner with your kids. They can be enjoyed as a meal or served as party snacks at a braai. Your friends and family will be begging for more!
What I love about this recipe is that you can make your fish fingers in advance and freeze them for future use. If you do decide to freeze them, place them on a tray in single file on some wax paper. Once frozen, you can put them in a tupperware or freezer bag, this will prevent them from sticking to each other. Just remember that you will need to allow them some time to defrost before frying.
This recipe will require the skin to be removed from the fish. To remove the skin, place the fillet on the board skin side down. Make a small incision through the meat toward the skin, starting on the tail side. Gripping the skin with your one hand and keeping the knife still with the other, wiggle the skin away from the knife until the skin is removed and you end up with a lovely clean fillet. I find it easier to use a knife which is blunt as it doesn’t cut through the skin.
When cutting your tilapia fingers, remove the blood line. This section can have a few tiny bones so it is best removed. You will end up with a thin piece and a thicker piece. Leave the thin piece as is and cut the thicker piece in half again. This way each tilapia fillet will give you three fingers.
This recipe is based on 6 fish fingers from two tilapia fillets, but you can increase the ingredients to serve more or to create extra for home freezing.
The next step is to coat your fingers by rolling in flour, coating with egg and finally rolling in panko crumbs. Make sure your fingers are evenly coated and then set aside on a plate or tray for shallow frying. I found that frying in butter is the best as it gives the fish a lovely nutty, salty flavour.
Serve with a quick and easy lemon and garlic dipping mayonnaise and a side of sweet potato fries. Yum!
- 350g Greenfish tilapia fillets (2 fillets)
- 3/4 cup of flour
- 2 eggs (beaten)
- 1 cup panko crumbs
- 150g butter
- 1/2 cup of good quality mayonnaise
- 1 tsp crushed garlic
- 2 tsp lemon juice
- a good pinch of crushed peppercorns
- Remove the bloodline as previously explained, and section each fillet into 3 fish fingers.
- Place the flour, eggs and panko crumbs in three separate bowls.
- Roll the fish fingers in the flour, coating evenly.
- Roll the fish fingers in the egg, coating all sides.
- Finally, roll the fish fingers in the panko crumbs, coating all sides and set aside on a plate or tray.
- In a pan, heat the butter on a medium heat until bubbling and fry for approximately 3 minutes a side until golden brown.
- Place on paper towel to absorb any excess butter.
- Serve with your lemon & garlic mayonnaise.
- Combine mayonnaise, garlic, lemon juice and black pepper in a small bowl.
So I’ve discovered that juggling life as a wife and new mom is rather time consuming. One has very little time for cooking anything elaborate, if anything at all! Trying to shuffle between watching over a tiny baby and spending time in the kitchen is almost impossible. This inspired me to create a really quick and easy one-pot-wonder which your hubby will love.
For this recipe I used a slow cooker. It really is the best piece of equipment that any mom can own. It is very inexpensive and easy to use. This is a quick curry and only requires about 2-3 hours in the slow cooker, which is perfect to quickly whip together once you get home from work, and then leave simmering in the pot to soak up all those delicious coconut and Thai flavours until dinner time.
If you don’t want to spend time chopping fresh ginger, garlic cloves and chilli, I discovered that Woolworths sells crushed garlic, ginger, chilli and tumeric in a single tub which is ideal for this recipe and will save you even more time!
Use a whisk to combine your coconut cream and spices. This ensures that the spices are dispersed evenly into the sauce, which then turns into a lovely golden colour.
This recipe works best with a nice firm white fish. I have used Greenfish kingklip fillets cut into bite size chunks. Using a firmer fish allows the squares to stay intact during the cook instead of disintegrating into the sauce.
When adding the lime leaves, I find the easiest method is to put them in a porous bag. This can then easily be removed from he curry at the end. You can throw them in loose but these will need to be removed once your curry is done and they can be time consuming to find. The ideal tool to use is a spice infuser which you can buy at most kitchen shops. However if you are like me and haven’t yet acquired one you can also use muslin, a stocking or any other porous material. Pour boiling water over the material to cleanse it before use. Then place the lime leaves onto the material and tie it up into a ball. Place your homemade spice infuser into the curry along with your fish and vegetables, remembering to remove the spice bag at the end before serving.
Your curry is ready when your fish turns from opaque to white, which I find usually takes approximately 2 and a half hours. I start on a high setting for the first hour to get the curry bubbling. I then reduce to a low temperature setting for the remaining hour and a half, allowing the flavours to infuse. Each slow cooker will vary, so just keep an eye on it until you discover what works best for you. You don’t want to over cook the fish and have it disintegrate into your curry, but rather have lovely chunks that break away into flakes when eaten with a fork. Season with a good sprinkle of salt and lemon juice and enjoy over a bowl of hot steamed rice.
- 600g Greenfish kingklip fillets
- 4 garlic cloves
- 1 thumb fresh ginger
- 3 small green chillis
- 2 tsp tumeric
- (or one tub of Woolworths crushed garlic, ginger, chilli, tumeric mix as discussed)
- 2 tins coconut cream
- 80-100g mange tout
- 120 - 150g broccoli stems
- lime leaves
- lemon juice
- 5 small red chillis
- Cut your kingklip fillets into bite size chunks.
- Pour the coconut cream into your slow cooker.
- Peel and finely chop the ginger. Deseed the chillis. Add the garlic, chillis, ginger and tumeric to the coconut cream. Alternatively, use one tub of the Woolworths crushed garlic, ginger, chilli, tumeric mix to save time.
- Use a whisk to combine the spices into the coconut cream, until a lovely golden colour.
- Add the kingklip chunks, spacing evenly in the sauce.
- Add the mange tout and broccoli stems evenly in the sauce and gently press down until everything is submerged in the coconut sauce.
- Place some lime leaves in a spice infuser by either using a piece of porous material (as previously demonstrated) or using a shop bought spice infuser. Add your spice infuser to the pot.
- Season with a good pinch of salt and a generous dash of lemon juice.
- Switch your slow cooker on high for the first hour.
- After an hour has passed, reduce heat to a low setting and cook for a further hour and a half.
- Your curry is ready when your fish has turned a lovely white colour and flakes evenly with a fork.
- Garnish with coriander and chopped red chilli and serve in a bowl over some steamed rice.
- You can cut the ingredients in half to make a curry for two, just remember to adjust your cooking time accordingly.
I’m back with a new recipe! I must apologize for the wait but I just recently changed my title from “wife” to “mother”. Introducing our little girl, Lily, who seems to be enjoying partaking in creating our newest recipe with mom for The Fish Wife blog.
There seems to be a new trend on the block… the Poke Bowl. Poke (pronounced poh-keh), is an appetizer in Hawaiian cuisine which consists of a raw fish salad. It can also be served as a main meal over steamed rice. The word “Poke” in Hawaiian terms means “to slice or cut” which explains this dish perfectly as it consists of slicing raw fish into beautiful neat cubes.
In this recipe we shall be making “Ahi Poke” which is a variation of the Poke Bowl using raw marinated tuna. This being the most popular of the dishes served in Hawaii… and possibly the most delicious!
In my recipe I have used the addition of toasted sesame seeds and pine nuts which brings a lovely nutty flavour to the dish.
This dish is incredibly simple and oh so healthy! All the ingredients used in the Poke are raw and in their finest form using only the combination of ingredients to enhance the flavour of the tuna.
And finally, my personal touch is the addition of micro herbs and edible flowers which create a sophisticated and magical element to the dish.
- 400g (plus minus) Greenfish Sushi Grade Yellowfin Tuna
- 2 tsp Sesame Seeds
- 2 Tbsp Pine Nuts
- Half a small Red Onion (julienned)
- 4 Baby Spring Onions (finely chopped)
- 4 Garlic Cloves (minced)
- 1 Thumb Ginger (grated)
- 2 Tbsp Soy Sauce
- 1 tsp Sesame Oil
- 1 Avocado
- Half a Medium Heat Chili (optional)
- Micro Herbs (optional)
- Garnish with Edible Flowers (optional)
- Dry the Yellowfin Tuna off with paper towel and set aside on a chopping board.
- In a dry pan on medium heat, add the Sesame Seeds and Pine Nuts and toast until nice and golden. Remove from the pan and set aside in a bowl to cool down.
- Cut the Tuna across the grain into small bite size cubes. Cutting across the grain will allow the tuna to fall apart and melt in your mouth. Avoid using the pieces by the tail as they can contain sinew.
- Combine the toasted Sesame Seeds, Pine Nuts, Red Onion, Spring Onions, Ginger, Garlic, Soy Sauce, Sesame Oil and Chilli in a large bowl.
- Add the Tuna cubes and mix through evenly until well coated with the marinade.
- Cut the Avocado into cubes and gently toss through the marinade.
- Refrigerate for at least 15 minutes before serving to allow the Tuna to absorb the flavours.
- Serve in a bowl topped with Micro Herbs and Edible Flowers for a pop of colour.
- Alternatively for a main meal you can serve over a bowl of steamed rice.
Technically this recipe should have been my very first post on The Fish Wife. It makes sense that it would be seeing as Tuna, especially Yellowfin Tuna, is pretty much the speciality of our family business, Greenfish.
In my opinion there really isn’t anyone who lives, breathes and dreams about Tuna more than my hubby! The passion and knowledge from all of his years of experience dealing with this species of marine life means he knows exactly how to source the best of the best, and I am so privileged to be able to sample Cape Towns finest Tuna at home.
So why is it then that this recipe was not my first entry you ask? To be completely honest, it’s because I almost feel like it’s cheating to give you such a ridiculously simple method to cook tuna and label it a recipe at all! But seeing as I get asked constantly for Tuna recipes, here it is. To all my fine dining guests who thought I had slaved away for hours in the kitchen, the truth has surfaced! Enjoy.
- Yellowfin Tuna Steaks (mine were purchased from Greenfish)
- Course Salt
- Sesame Oil
- Sesame Seeds
- If you purchased your Tuna Steaks from Greenfish, they should be cut to size and ready for the pan. If not, then cut your Tuna into approximately 250g Steaks, around 2 - 2.5cm in thickness.
- Grind some course salt on either side of your steaks. The course salt really enhances the flavour.
- Place your sesame seeds in a bowl. Place your Tuna Steaks into the sesame seeds coating each side until the sesame seeds completely cover the meat.
- Heat a pan on a high heat with a good splash of sesame oil.
- Place your sesame coated steaks into the pan cooking for approximately 1 minute a side - be careful not to over cook! The Tuna only needs a quick 1 minute on each side to achieve a 2mm golden delicious border and a lovely pink centre.
- If you are wanting to cut your tuna into strips, make sure you do so across the grain as it's easier to eat.
In August this year we were fortunate enough to be invited by friends to join them and their families at their beach cottage in a secluded spot in the Transkei. It was my first trip to the Transkei and I was overwhelmed by the beauty of this remote location which had us traveling a pretty intense 4×4 trail for over an hour before arriving at the coast.
Every morning the boys would gather their fishing and spearfishing gear and disappear into the horizon, off to catch our lunch and supper. The ladies would gather on the porch drinking their morning coffee and catching up on gossip. Our day was filled with reading and relaxing before throwing on our flip flops and making our way to the slip way to welcome them home from their day at sea and to have our cameras ready to take some pictures of the day’s catch!
The lifestyle for that week on vacation was so wonderful, with the fishermen bringing home just enough for us to consume and releasing the rest of their catch so as not to waste what the ocean had provided us. It gave new meaning to the words “eating from the land”, and it was some real insight into how the remote townships in the Transkei survive so far away from civilization. Spearfishing in particular is such a sustainable form of fishing, as you are only able to select and remove one fish in a school. Not only this, but you also have to have the skill to actually hit your target, meaning it is not only selective but also a very masterful form of fishing.
We had a few local ladies helping us in the kitchen during our stay. One of these ladies in particular, Nancy, was kind enough to share her delicious fried fish recipe with me. I had never tried to fry fish on my own before as I always assumed it was so difficult to do, but Nancy showed me step by step just how easy it is to create at home.
A STEP BY STEP ILLUSTRATION OF NANCY’S FRIED FISH:
Place your fish pieces in a flat dish and cover with flour, salt, pepper and Aromat. Make sure the flour coats both sides of the fish.
Whisk together 3 eggs in a separate bowl.
In a Cast Iron pot heat your oil. The Cast Iron really helps to keep the oil hot and create lovely crispy fried fish.
Throw the floured fish into the egg mixture and toss around to coat all over.
Using a spatula or slotted spoon carefully place the fish into the hot oil one piece at a time.
Allow to cook for a few minutes and turn a lovely golden brown before flipping over and cooking through on the other side.
Remove from the pot and place in bowl lined with paper towel to absorb any excess oil.
Serve with some mayonnaise and lemon wedges.
- Fish pieces (any firm white fish such as kingklip will do)
- Salt & Pepper
- 3 Eggs
- Lemon wedges (optional)
- Mayonnaise (optional)
- Place fish pieces evenly in a flat dish
- Cover with flour and season with salt, pepper and Aromat
- Toss the fish pieces through the flour to evenly coat
- Heat a large Cast Iron Pot with oil on a high heat
- Whisk together 3 eggs in a separate bowl
- Place floured fish pieces in the egg and coat evenly
- With a spatula or slotted spoon, place the fish pieces one at a time into the hot oil
- Allow to brown for a few minutes before flipping over to the other side
- Remove fish pieces from the oil when nice and golden brown and place in a dish lined with paper towel to remove any excess oil
- Serve with mayonnaise and lemon wedges
For this recipe Greenfish supplied us with some super tasty Silver Fish. You can prepare it as in our Crispy Skinned Fish Recipe before tackling the sauce I am about to cover here.
I was fortunate enough to have Chef James pass on some inspiration for this delicious sauce! I used his guidance in combination with our crispy skin fish fillets to come up with this recipe. Utilizing fresh ginger, lemongrass and thyme in a reduced white wine sauce with some finishing touches of cream, it is simply to die for!
This sauce is very versatile and can be used on just about any white fish. The trick is to allow it enough time to reduce and simmer properly, enhancing all the delicious flavours.
Adding the cream at the end gives it a silky smooth texture and rich flavour.
Make sure you strain the sauce before serving to remove any bits and bobs.
Add some fresh asparagus and baby potatoes covered in Garlic and Parsley Butter (explained in our Crispy Skin Fish Fillet Recipe) and the meal is complete.
- 2 Greenfish Silver Fish Fillets (prepared as in our Crispy Skinned Fish recipe)
- 1 Onion
- 2 Tbsp Clarified Butter (explained in our Crispy Skinned Fish Recipe)
- 1 Stick of Lemongrass (finely chopped)
- 1 Thumb of Ginger (grated)
- 1 tsp Garlic
- A handful of fresh Thyme
- 1 x Star Anise
- 250ml White Wine
- A few Fish Trimmings (from your fillets)
- 250ml Fish Stock (or chicken stock)
- 250ml Cream
- Serve with sides of Asparagus and Baby Potatoes
- FOR THE SAUCE: Slice up your onion and sweat it in your clarified butter until sweet and soft
- Add your lemongrass, ginger, garlic and thyme and allow all to sweat down and release aromas in the pan.
- Add your Star Anise, White Wine and Fish Trimmings to the pan.
- Reduce this sauce to approximately a quarter and then add the Fish Stock.
- Reduce again to approximately a quarter, keeping an eye on the reduction process and not allowing it to burn or catch in the pan.
- Add Cream and allow to simmer a little before straining.
- FOR SIDES: Blanch asparagus (3-4 minutes)
- Boil baby potatoes (8-10 minutes)
- Add the asparagus and baby potatoes to a pan and toss with a bit of the garlic, butter and parsley sauce (explained in our Crispy Skinned Fish Recipe).
There’s nothing nicer than a piece of crispy skin coating your flaky fish fillets and achieving this is a lot simpler than one thinks! The trick is to follow a few simple rules:
- 1. Make sure your fillets are incredibly dry.
- 2. Make sure you season the fillets with fine table salt 5 minutes before frying to assist in removing any excess moisture from the fillets.
- 3. Make sure you use clarified butter to pan fry the fillets.
- 4. Make sure you use a plate or some form of a weight to keep the fillets flat in the pan to prevent them from curling up.
If you follow these few simple rules, plus read the recipe provided carefully, achieving crispy fish skin will be a breeze!
TO MAKE THE CLARIFIED BUTTER:
Place your butter in a glass jug or bowl and leave in a sunny spot to melt on its own.
Once the butter has melted it will separate, the clear liquid on the top is your clarified butter.
Either scoop this clear liquid butter out with a spoon or syringe or pour through a muslin cloth. I only had a fine sieve, so I used this and it worked out ok. Put in a separate dish to use for this recipe and keep the leftovers in the fridge as it’s great to have some readily available for future use.
- 2 Greenfish Fish Fillets (for this recipe I used Silver Fish)
- 1 Block of Butter (500g)
- Fine Table Salt
- 1 tsp Garlic
- handful of Parsley
- TO MAKE THE CLARIFIED BUTTER: place your butter in a glass jug or bowl and leave in a sunny spot to melt on its own.
- Once the butter has melted it will separate, the clear liquid on the top is your clarified butter. Either scoop this clear liquid butter out with a spoon or syringe or pour through a muslin cloth. I only had a fine sieve, so I used this and it worked out ok. Put in a separate dish to use for this recipe and keep the leftovers in the fridge as it's great to have some readily available for future use.
- PREPARING & FRYING YOUR FISH: Place your filleted, pin boned and scaled fillets flat on a board or plate. (You can use our recipes on how to fillet and scale fish if your fish fillets still have these attached).
- Score your fillets 1mm deep from the back to tummy of the fish (refer to pictures in this recipe which display the correct direction to score)
- Dry your fillets with paper towel on both sides until all the moisture has been removed.
- Five minutes before frying, season on both sides with fine table salt, this will allow any further moisture to be absorbed.
- Heat your pan to a medium high heat and add a generous amount of clarified butter.
- Place your fillets in the pan skin side down and use a plate to weight them down to avoid them from curling upwards.
- Cook the fillets until they are about 80% cooked through.
- Turn the fillets over and cook for the remaining 20% to finish off.
- Brush with your garlic and parsley butter before serving.
- TO MAKE THE GARLIC AND PARSLEY BUTTER: In a small pot on the stove add 1/3 cup of Clarified Butter, 1 teaspoon of Garlic and your handful of chopped Parsley.
- Melt together on a medium heat ensuring that the pot doesn't get too hot as cooking at too high a heat will kill off your delicious garlic flavours.
Gurnard is a fish you may not always find on the menu or in the supermarket. Being not only delicious but a SASSI Green Listed species, it is a no brainer to buy some of these beautiful white fillets when you can source them.
Here’s a tasty, buttery recipe that is so very simple and utilizes minimal ingredients. This means you work out with a seriously cost effective, sustainable meal that tastes like five star dining at home. Its a win win for your pocket and the environment!
- 4 Greenfish Gurnard Fillets
- Flour for dusting (approx 50g)
- Salt & Pepper
- 100g Butter
- Small handful of Parsley
- 1 Lemon
- If you have purchased fillets that have not been pin boned, use our Yellowtail pin boning recipe to remove the bones
- Place flour in a bowl
- Season the fillets and place fillets in flour one at a time, coating both sides. Shake off any excess flour and set aside ready for frying
- Melt 80g of the butter in the frying pan allowing the butter to bubble. Once bubbling turn down to a medium heat and add the fillets to the pan
- Fry the gurnard for 3 - 4 minutes using a spoon to constantly baste in butter
- Turn the fillets over and cook for a further 1 - 2 minutes while still continuing to baste with butter
- The fish should turn a lovely golden colour on each side
- Remove the fish from the pan and set aside on your serving plates
- Add the remaining 20g of butter to the pan and increase the temperature, allowing the butter to bubble and produce a lovely nutty smell
- Add the chopped parsley and a good squeeze of lemon cooking for a minute
- Turn off the heat and spoon this mixture over the fillets
- Enjoy with your choice of starch and vegetables. I like to serve with baby potatoes as the basting sauce compliments these nicely