Left Over Lunch Wraps

Fish Braai | 9th November 2017 | By

I am forever looking for ways to keep hubby’s lunch box exciting, as one can only eat so many ham and cheese saamies! This is a great recipe to use up scraps from the night before, while creating a healthy and delicious lunch at the same time.

You can use any braaied fish or even left over from the grill or pan. I used left over coleslaw which had regular as well as purple cabbage, julienne carrots, corn and black sesame seeds. You can however use regular coleslaw or even left over green salad, anything that will add a bit of crunch and a pop of colour!

The trick to folding the wraps is to not overfill them. Overfilling will make it hard to wrap them up tightly, as well as making them difficult to eat. For those of you who aren’t pro’s at folding wraps, I place the filling off center away from the edges. I fold the top and bottom edges over the filling and then roll the wraps up nice and tightly.

You can pack them in hubby’s lunch box just like that or cut them in half. If you really want to be fancy you can cut them at a diagonal; for some reason it makes them look more “chefy” for the same amount of effort. Hubby will be shocked when he opens the lid and his good old ham and cheese has been upgraded to luxury fish wraps. High five to us ladies! We may even get rewarded with a date night for this one!


Left Over Lunch Wraps
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Ingredients
  1. 300 - 350g left over braaied Yellowtail
  2. 2 cups left over Coleslaw
  3. 1 cup Mayonnaise
  4. 1/3 cup Sweet Chilli Sauce
  5. 4 Wraps (I used multigrain wraps)
  6. Salt & Pepper
Instructions
  1. Break up the left over fish into chunks, making sure to remove any bones if there are any.
  2. In a large bowl mix together the fish chunks, mayonnaise, sweet chilli sauce, salt and pepper.
  3. Heat your wraps up according to package instructions so that they are nice and pliable.
  4. Fill your wraps with your fish mixture, fold, roll and enjoy!
The Fish Wife http://fishwife.co.za/

Whole Fish on the Braai

Fish Braai | 24th October 2017 | By

In 2013 my husband and I went to Thailand for a holiday. One of my fondest memories is of the two of us eating a traditional Thai meal in a stilted hut in the middle of the mangroves. The home belonged to one of the local fishermen’s wives and she provided quite the feast for us. One of her many dishes included a whole fish which was smoked in banana leaves. I tried to replicate some of the flavours she used for this recipe. Although I didn’t smoke it in a banana leaf, I still managed to get that lovely smokey flavour the way us South Africans know just how to do… the good old braai!

Whole Fish on the Braai
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Ingredients
  1. Whole Red Roman (or any whole small fish)
  2. 1 x Red Onion
  3. 1 big handful of Coriander
  4. 2 tsp Garlic
  5. 1 tsp chopped Chilli
  6. 2 tsp grated Ginger
  7. 1/2 cup Soy sauce
  8. 1 Lemon
Instructions
  1. Scale the Red Roman if not already done. An easy way to do this is by pulling a fork against the grain which will take the scales off.
  2. Make sure your fish is gutted and the cavity is nice and clean.
  3. Score the skin of the fish to allow the flavours of your marinade to infuse into the meat.
  4. Chop the red onion and coriander and fill the cavity of the fish
  5. Grate some lemon rind into the cavity. Set the lemon aside for later.
  6. Mix together the garlic, chilli, ginger and soy sauce and use this to coat the fish (pour and rub half the mixture over the fish, keeping remaining half for basting throughout the cooking process).
  7. Place fish in a braai grid which has a handle and can close and be turned easily.
  8. Cook the whole fish over medium coals for approximately 20 - 25 minutes, flipping every 3-5 minutes so that the skin doesn't burn. Using a basting brush, paint the fish with the marinade with every flip.
  9. The fish is done when the eyes are white and the skin has pulled tight. If you take a fork and pull the meat from the back bone, it should pull away easily.
The Fish Wife http://fishwife.co.za/

Seared Scallop Pasta with Browned Butter & Sage

Scallop Recipe | 29th September 2017 | By

Browned butter and sage! What could possibly top those flavours? I will tell you what… scallops!

This recipe is ridiculously simple and tastes like a dish you would buy at a five star restaurant. A nice quick dinner to impress your guests! Or, if you are new mommy like me and “Date Night” is a thing of the past, you can create a romantic dinner for two at home. Quickly throw down a table cloth, two candles and a big bowl of scallop pasta in front of your hubby and he may just remember why he married you in the first place!

Seared Scallop Pasta with Browned Butter & Sage
Serves 4
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Ingredients
  1. Greenfish Scallops (about 16 - 20 Large)
  2. 5 Tbsp Butter
  3. 20g fresh Sage Leaves
  4. 1/2 cup Parmesan Cheese
  5. 3/4 pack of Linguini Pasta
  6. Salt & Black Pepper
Instructions
  1. Cook pasta as per package instructions.
  2. While the pasta is cooking, sear the scallops.
TO SEAR THE SCALLOPS
  1. Dry scallops off with a bit of paper towel.
  2. Once most of the moisture has been removed, season both sides with salt and pepper.
  3. In a pan melt the 1 tablespoon of the butter on a medium to high heat.
  4. 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.
  5. 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.
  6. Remove scallops from the pan and set aside.
TO MAKE THE SAUCE
  1. Drop the heat to medium and add the remaining 4 tablespoons of butter, allowing it to bubble and melt and turn a golden colour, being careful not to let it burn.
  2. Add the sage leaves and fry for a minute or two.
TO FINISH IT OFF
  1. Drain the pasta.
  2. Place the pasta and seared scallops into the browned butter and sage mixture and toss together.
  3. Add the parmesan, salt and pepper and toss once more.
  4. Serve immediately.
The Fish Wife http://fishwife.co.za/

Smoky Yellowtail Braai

Yellowtail Recipes | 23rd September 2017 | By

If you scroll through some of our recipes you will see that this is in fact our second braaied yellowtail recipe. What is the difference you may ask? In our first recipe we gave you details on cooking a delicious yellowtail fillet covered in red onion, garlic, lemon and coriander.  We used the braai more as an oven, with the fish being wrapped in tinfoil, but still giving you the option of the “gees” that an open fire gives us South Africans.  



This recipe is quite different in that the fish is placed directly on the grid and absorbs all those fabulous smoky braai flavours. You will need a braai grid which can open and close with a handle so that you can flip the fish over easily. Leaving the scales on the skin can help prevent the fish from sticking to the grid but make a note to remove the skin before eating.

Smoky Yellowtail Braai
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Ingredients
  1. 750g Greenfish Yellowtail Fillet, skin on (plus minus 250g per person)
  2. A few knobs of Butter
  3. 2-3 teaspoons of crushed Garlic
  4. Salt & Pepper
Instructions
  1. Place the fillet on the braai grid skin side down and season with salt and pepper. Spread a few teaspoons of crushed garlic over the fillet and place a couple of knobs of butter on top.
  2. Place the grid high above the coals on a medium heat and braai skin side down. Cooking on a medium heat high above the coals will prevent the skin from burning. You will see the meat change from translucent pink to white. Cook until you can see this colour change has just gone past half way (this process will take approximately 15 -18 minutes).
  3. Flip the grid over so that the flesh side is now above the coals and cook for approximately 3-5 minutes until almost done. When the fillet looks 95% cooked remove from the heat as it will continue to cook once taken off the coals.
  4. Enjoy with friends!
The Fish Wife http://fishwife.co.za/

Easy Peezy Pan-Seared Scallops

Scallop Recipe | 21st September 2017 | By

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.



Easy Peezy Pan-Seared Scallops
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Cook Time
3 min
Cook Time
3 min
Ingredients
  1. Greenfish Scallops (4-5 Large per person)
  2. Knob of Butter (to cover the bottom of a pan)
  3. Salt & Pepper
Instructions
  1. Dry the scallops off with a bit of paper towel.
  2. Once most of the moisture has been removed, season both sides with salt and pepper.
  3. In a pan melt the butter on a medium to high heat.
  4. 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.
  5. 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.
  6. Serve immediately with lemon and garlic mayonnaise and side dishes of your choice.
FOR THE LEMON & GARLIC MAYONNAISE
  1. Combine 1/2 cup mayonnaise, 1 teaspoon crushed garlic, 2 teaspoons of lemon juice and a pinch of black pepper in a small bowl.
Notes
  1. The lemon & garlic mayonnaise is optional but adds a nice zesty flavor to the scallops.
The Fish Wife http://fishwife.co.za/

Yellowfin Tuna Steaks on the Braai

Tuna Recipes | 6th September 2017 | By

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!

Yellowfin Tuna Steaks on the Braai
Serves 2
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Cook Time
10 min
Cook Time
10 min
Ingredients
  1. 1 pack of Greenfish Yellowfin Tuna Steaks (2 steaks)
  2. Salt & Pepper
  3. Japanese 7 spice (or 5 spice)
  4. 1/3 Cup Teriyaki Sauce
  5. 1/3 Cup Soy Sauce
  6. 3 Tbsp Olive Oil (or sesame oil)
  7. 2 Tbsp Lemon Juice (or half a squeezed lemon)
Instructions
  1. 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!)
  2. In a glass dish create the marinade by combining the teriyaki, soy sauce, olive oil and lemon juice.
  3. 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.
  4. 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.
  5. Serve immediately.
Notes
  1. 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.
The Fish Wife http://fishwife.co.za/

Panko Fish Fingers with Lemon & Garlic Mayonnaise

Tilapia Recipes | 11th August 2017 | By

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!

Panko Fish Fingers with Lemon & Garlic Mayonnaise
Serves 2
A family favourite. Golden delicious fish fingers for dinnertime or as a party snack.
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Prep Time
10 min
Cook Time
6 min
Prep Time
10 min
Cook Time
6 min
FOR THE FISH FINGERS
  1. 350g Greenfish tilapia fillets (2 fillets)
  2. 3/4 cup of flour
  3. 2 eggs (beaten)
  4. 1 cup panko crumbs
  5. 150g butter
FOR THE DIPPING MAYONNAISE
  1. 1/2 cup of good quality mayonnaise
  2. 1 tsp crushed garlic
  3. 2 tsp lemon juice
  4. a good pinch of crushed peppercorns
FOR THE FISH FINGERS
  1. Remove the bloodline as previously explained, and section each fillet into 3 fish fingers.
  2. Place the flour, eggs and panko crumbs in three separate bowls.
  3. Roll the fish fingers in the flour, coating evenly.
  4. Roll the fish fingers in the egg, coating all sides.
  5. Finally, roll the fish fingers in the panko crumbs, coating all sides and set aside on a plate or tray.
  6. In a pan, heat the butter on a medium heat until bubbling and fry for approximately 3 minutes a side until golden brown.
  7. Place on paper towel to absorb any excess butter.
  8. Serve with your lemon & garlic mayonnaise.
TO MAKE THE LEMON & GARLIC MAYONNAISE
  1. Combine mayonnaise, garlic, lemon juice and black pepper in a small bowl.
The Fish Wife http://fishwife.co.za/

Slow Cooker Coconut Fish Curry

Kingklip Recipes | 3rd August 2017 | By

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.
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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!
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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.
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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.
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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.
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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.

Slow Cooker Coconut Fish Curry
Serves 4
A really easy one-pot-wonder. Simple, delicious and full of flavour.
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Prep Time
10 min
Cook Time
2 hr 30 min
Prep Time
10 min
Cook Time
2 hr 30 min
Ingredients
  1. 600g Greenfish kingklip fillets
  2. 4 garlic cloves
  3. 1 thumb fresh ginger
  4. 3 small green chillis
  5. 2 tsp tumeric
  6. (or one tub of Woolworths crushed garlic, ginger, chilli, tumeric mix as discussed)
  7. 2 tins coconut cream
  8. 80-100g mange tout
  9. 120 - 150g broccoli stems
  10. lime leaves
  11. salt
  12. lemon juice
Served with
  1. rice
  2. coriander
  3. 5 small red chillis
Instructions
  1. Cut your kingklip fillets into bite size chunks.
  2. Pour the coconut cream into your slow cooker.
  3. 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.
  4. Use a whisk to combine the spices into the coconut cream, until a lovely golden colour.
  5. Add the kingklip chunks, spacing evenly in the sauce.
  6. Add the mange tout and broccoli stems evenly in the sauce and gently press down until everything is submerged in the coconut sauce.
  7. 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.
  8. Season with a good pinch of salt and a generous dash of lemon juice.
  9. Switch your slow cooker on high for the first hour.
  10. After an hour has passed, reduce heat to a low setting and cook for a further hour and a half.
  11. Your curry is ready when your fish has turned a lovely white colour and flakes evenly with a fork.
  12. Garnish with coriander and chopped red chilli and serve in a bowl over some steamed rice.
Notes
  1. You can cut the ingredients in half to make a curry for two, just remember to adjust your cooking time accordingly.
The Fish Wife http://fishwife.co.za/

Yellowfin Tuna Poke Bowl

Tuna Recipes | 28th March 2017 | By

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.

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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. IMG_3243IMG_3235
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.
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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.
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And finally, my personal touch is the addition of micro herbs and edible flowers which create a sophisticated and magical element to the dish.
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Yellowfin Tuna Poke Bowl
A beautiful and healthy raw fish salad for any occasion.
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Ingredients
  1. 400g (plus minus) Greenfish Sushi Grade Yellowfin Tuna
  2. 2 tsp Sesame Seeds
  3. 2 Tbsp Pine Nuts
  4. Half a small Red Onion (julienned)
  5. 4 Baby Spring Onions (finely chopped)
  6. 4 Garlic Cloves (minced)
  7. 1 Thumb Ginger (grated)
  8. 2 Tbsp Soy Sauce
  9. 1 tsp Sesame Oil
  10. 1 Avocado
  11. Half a Medium Heat Chili (optional)
  12. Micro Herbs (optional)
  13. Garnish with Edible Flowers (optional)
Instructions
  1. Dry the Yellowfin Tuna off with paper towel and set aside on a chopping board.
  2. 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.
  3. 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.
  4. Combine the toasted Sesame Seeds, Pine Nuts, Red Onion, Spring Onions, Ginger, Garlic, Soy Sauce, Sesame Oil and Chilli in a large bowl.
  5. Add the Tuna cubes and mix through evenly until well coated with the marinade.
  6. Cut the Avocado into cubes and gently toss through the marinade.
  7. Refrigerate for at least 15 minutes before serving to allow the Tuna to absorb the flavours.
  8. Serve in a bowl topped with Micro Herbs and Edible Flowers for a pop of colour.
Notes
  1. Alternatively for a main meal you can serve over a bowl of steamed rice.
The Fish Wife http://fishwife.co.za/

Seared Sesame Seed Yellowfin Tuna Steaks

Tuna Recipes | 24th November 2016 | By

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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.
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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.
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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.

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Seared Sesame Yellowfin Tuna Steaks
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Ingredients
  1. Yellowfin Tuna Steaks (mine were purchased from Greenfish)
  2. Course Salt
  3. Sesame Oil
  4. Sesame Seeds
Instructions
  1. 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.
  2. Grind some course salt on either side of your steaks. The course salt really enhances the flavour.
  3. 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.
  4. Heat a pan on a high heat with a good splash of sesame oil.
  5. 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.
Notes
  1. If you are wanting to cut your tuna into strips, make sure you do so across the grain as it's easier to eat.
The Fish Wife http://fishwife.co.za/