Teriyaki Ocean Trout

These Asian flavours do wonders for this awesome fish. Ocean Trout is an excellent substitute for imported salmon as it’s locally grown and has a smaller carbon footprint.

Teriyaki Ocean Trout
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Ingredients
  1. 1 Ocean Trout Fillet
  2. 90ml Teriyaki sauce
  3. 60ml soy sauce
  4. 60ml orange juice (freshly squeezed or in a box)
  5. 60ml water
  6. 60ml honey
  7. 3 garlic cloves (minced)
  8. 1 Tbsp fresh ginger (grated)
  9. 1 small chilli (deseeded and finely chopped)
  10. 1 small lemon (squeezed)
  11. 1 Tbsp flour
  12. 1 Tbsp cornflour
  13. 1 Tbsp sesame seeds (toasted)
  14. 1 large spring onion (finely chopped)
Instructions
  1. If the sesame seeds are not toasted, quickly brown in the oven at 180 degrees Celsius for 7 minutes and set aside.
  2. Open the trout packing and remove the fillet. On a bread board, pat dry on both sides.
  3. Cut the fillet into portions and add salt and pepper.
  4. Spray a baking dish and place the cut portions skin side down. Set aside while you make the sauce.
  5. To make the sauce combine the teriyaki sauce, soy sauce, orange juice, water, honey, garlic, ginger, chilli and lemon juice.
  6. In a separate bowl add the flour and cornflour, and mix with a small amount of water to make a paste. Add this to the sauce mixture and stir in with a whisk until well combined.
  7. Heat the sauce in the microwave in 1 minute intervals, removing and stirring after each minute until it starts to thicken nicely (If it does not thicken, you can add a little bit more cornflour).
  8. Once the sauce is at a nice sticky consistency, pour over the trout fillets.
  9. Bake in the oven at 180 degrees celcius for about 15 minutes.
  10. Remove from the oven and place fillets on a plate. Spoon the sticky sauce onto the fillets when serving and sprinkle with sesame seeds and spring onion.
The Fish Wife https://fishwife.co.za/

5 Minute Oysters

Oyster Recipes | 21st April 2020 | By

So simple, yet so delicious!

5 Minute Oysters
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 dozen shucked oysters
  2. Tabasco sauce
  3. crushed salt
  4. ground black pepper
  5. 1 lemon
Instructions
  1. With a butter knife, loosen the muscle of the oyster from the shell for easy eating.
  2. Place oysters on a bed of crushed ice.
  3. Add a dash of Tabasco, salt, black pepper and a squeeze of lemon.
  4. Enjoy!
The Fish Wife https://fishwife.co.za/

Parmesan Crumbed Kob

Kob Recipes | 19th April 2020 | By

This recipe tastes as good as it looks! The parmesan and panko crumbs really work well together and create a fabulous crispy topping.

Parmesan Crumbed Kob
A crispy, crunchy topping which would suit most white fish.
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Ingredients
  1. 1 x Kob fillet, skin on
  2. 2 Tbsp dijon mustard
  3. 1/4 cup parmesan
  4. 1/2 cup panko breadcrumbs
  5. 1 Tbsp chopped parsley (optional)
  6. 1 tsp minced garlic
  7. 20g melted butter
  8. Salt & pepper
  9. 4 Tbsp mayonnaise
  10. 1 lemon
Instructions
  1. Remove the fish from packaging and pat dry with paper towel on both sides.
  2. Line a baking tray with foil and grease with Spray & Cook.
  3. Place the fillet on the foil skin down.
  4. Spoon the mustard onto the fish and spread evenly so that the entire fillet is coated.
  5. Season the fillet with salt and pepper.
  6. In a separate dish combine the parmesan, panko crumbs, parsley, garlic and melted butter to make the crumb topping.
  7. Sprinkle the crumb topping evenly over the fish until the entire fillet is coated.
  8. Place the fish in the oven on a medium grill on the highest rack for approximately 15 minutes, or until cooked through.
  9. Keep an eye on the fish so as not to let the crumbs burn. If the crumb topping is burning, drop the fish to the middle rack and cook for a few minutes extra.
  10. Serve with lemon mayonnaise: in a small dish combine the mayonnaise with the juice of 1 lemon, stir and enjoy!
The Fish Wife https://fishwife.co.za/

Loaded Lettuce Cups

Tuna Recipes | 12th April 2020 | By

These awesome lettuce cups are quick and easy to make. You can opt for a healthier option by leaving off the Sushi Mayo and Sweet Indonesian Sauce, creating a carb clever snack!

Loaded Lettuce Cups
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1 Tbsp sesame seeds
  2. 200g sashimi grade Yellowfin Tuna
  3. 1 Avocado
  4. 1 Tbsp soy sauce
  5. 1 Tbsp sesame oil (or olive oil)
  6. 3 Tbsp fresh coriander (chopped)
  7. 4 lettuce cups
  8. Salt
  9. Sushi mayonnaise
  10. Sweet Indonesian Sauce or Honey Soy
  11. Lemon wedges
Instructions
  1. Toast the sesame seeds in the oven at 180 degrees for 6 minutes. Remove from the oven and set aside for later.
  2. Cut the tuna into small cubes and set aside in a bowl.
  3. Cut the avocado into small cubes and add to the tuna bowl.
  4. In a jug mix the soy sauce, sesame oil and coriander.
  5. Pour this mixture over the tuna and avocado and toss.
  6. On a platter or board, lay out the lettuce cups and fill with your tuna mixture.
  7. Sprinkle the sesame seeds over the cups.
  8. Season with salt.
  9. Add a healthy dose of sushi mayo and sweet Indonesian sauce.
  10. End off with a squeeze of lemon.
Notes
  1. For a carb clever option, leave out the mayonnaise and sweet Indonesian sauce. Equally as delicious with way less calories!
The Fish Wife https://fishwife.co.za/

The Ultimate Tuna Marinade

Tuna Recipes | 9th April 2020 | By

Here’s a delicious marinade which incorporates sweet, salty and a dash of citrus! The perfect combination for any tuna lover. This marinade is versatile and will suit tuna for the braai or stove. Bon appetite!

The Ultimate Tuna Marinade
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 3-4 Yellowfin Tuna Steaks
  2. 1/4 cup orange juice
  3. 1/4 cup soy sauce
  4. 2 Tbsp sesame oil (or olive oil)
  5. 1 Tbsp lemon juice
  6. 2 Tbsp fresh parsley (chopped)
  7. 1/2 tsp Oregano fresh (alternatively you can use dried)
  8. 1 tsp minced garlic
  9. 1 Tbsp honey
  10. Salt & Pepper
Instructions
  1. Place tuna steaks in a big ziplock bag.
  2. Mix all of the ingredients together in a jug and pour into the bag with the tuna steaks.
  3. Make sure the bag is sealed properly and pop in the fridge. (I placed my bag in a braai dish just to make sure that if there was some leakage it wouldn't make a mess).
  4. Leave the steaks for 2-3 hours, or overnight, turning the bag over occasionally.
  5. Remove from the bag and braai or pan fry as you please! Use the excess marinade to baste as you go! Enjoy.
The Fish Wife https://fishwife.co.za/

 

Spicy Pickled Fish

With Easter only a few days away, don’t get the lockdown blues.  You can still create your family feast with this traditional Pickled Fish recipe! Aromatic and spicy, it’s exactly what we all need right now.

Spicy Pickled Fish
A spicy recipe, bursting with flavour!
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Prep Time
30 min
Cook Time
1 hr
Total Time
1 hr 30 min
Prep Time
30 min
Cook Time
1 hr
Total Time
1 hr 30 min
Ingredients
  1. 2 Yellowtail Fillets (approx 1kg each)
  2. 4 onions (sliced into rings)
  3. 500ml brown vinegar
  4. 500ml white vinegar
  5. 170ml water
  6. 30g sugar
  7. 50ml curry powder (masala)
  8. 15ml turmeric
  9. 1 tsp cayenne pepper
  10. 8 lime leaves (or lemon leaves)
  11. 2ml black pepper
  12. 1 cup apricot jam
  13. FOR THE BATTER
  14. 1 tsp salt
  15. 1/2 tsp pepper
  16. 1 egg
  17. 1 cup flour (sifted)
  18. 1 cup milk
  19. Corn Starch (maizena)
  20. Oil for frying (to fill up approx 1/4 of the pan)
Instructions
  1. Remove skin from the yellowtail fillets.
  2. Cut the fillets into two pieces, removing the boney section in the middle.
  3. Cut your fillet halves into chunky blocks. Cover and set aside.
  4. Add all of the following into a large pot: onion rings, vinegar, water, sugar, masala, turmeric, cayenne pepper, lime leaves, black pepper and apricot jam. Cook slowly for approx 40 minutes.
  5. In a blender first add the egg and milk and blend until well combined.
  6. Add the salt, pepper and flour and blend until it forms a batter with no visible lumps.
  7. Leave the batter for 30 minutes.
  8. Blend the batter again just before using to create some nice air pockets.
  9. Put some cornstarch in a bowl and roll the yellowtail chunks until they are lightly coated. (Using cornstarch before applying the batter will act as a natural glue and help the batter to stick to the fish).
  10. Fill a pan with oil approximately a quarter of the way up the side and put on a medium to high heat.
  11. Dip the cornstarch covered fish chunks into the batter until completely covered and then fry in the heated oil for approximately 2-3 minutes per side. You want to have a slightly golden batter but you don't want to overcook your fish.
  12. Remove the fried pieces and place them on some paper towel so that it soaks up some of the excess oil.
  13. Once all the pieces are fried, set aside before placing them into glass jars or glass containers. (I was able to fill 3 large jars).
  14. Check on your sauce which should have reduced nicely on the stove. Remove it from the heat after your 40 minutes is up and while the liquid is still hot, pour over the fish in their containers.
  15. Allow to cool before refrigerating. Keep in the fridge for 2-3 days before eating which will allow the fish to soak up all those awesome flavours!
Notes
  1. This recipe is quite spicy, so if you don't like too much heat, you can reduce the amount of masala.
The Fish Wife https://fishwife.co.za/

Crispy Crumbed Hake

Hake Recipes | 5th April 2020 | By

This recipe is so incredibly simple yet so utterly delicious! I adapted this recipe which I stole from my mother’s cook book. So in due time I shall also be sharing the original version which is for crumbed soles: stay tuned!

But for now, all I can say to this one is… you’re welcome!

Crispy Crumbed Hake
Serves 6
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 2 x Hake Fillets
  2. 1/2 Cup Cornflake Crumbs (DO NOT SUBSTITUTE)
  3. Salt & Pepper
  4. Shards of butter (approx 2-3 Tbsp)
Instructions
  1. If you are using frozen hake fillets, you can allow them to defrost in the fridge overnight.
  2. Line a baking tray with tin foil and grease with spray and cook.
  3. Pat dry the fillets on both sides and place on the baking tray skin side down.
  4. Season the fillets with salt and pepper.
  5. Sprinkle the cornflake crumbs over the fillets (about 1/4 cup per fillet). Use your finger or the back of a spoon to evenly coat.
  6. Slice thin shards of butter and evenly space over the fillets.
  7. Switch the grill on to low and place the tray under the grill for approximately 2 minutes allowing the butter to melt.
  8. Once the butter has melted remove from the oven and add extra shards of butter to any areas that have been missed and remained dry.
  9. Place the tray back under the grill, this time on a medium heat setting on the second shelf from the top.
  10. Grill for 10 minutes and remove from the oven.
  11. The crumbs should be a nice golden colour.
  12. Serve immediately with a side or two of your choice.
  13. On a side note I love to add a bit of pink sauce to my hake, for those of you who also do, I will include this in the notes below.
My easy Pink Sauce
  1. 2 Tbsp Mayo
  2. 1 Tbsp Tomato Sauce
  3. 1 Tbsp Sweet Chilli Sauce
  4. 1 Tbsp Chutney
  5. (mix all together)
The Fish Wife https://fishwife.co.za/

Fishy Oatmeal Dog Biscuits

Here’s a recipe specially designed for your canine best friend!  What I love about these delicious doggy treats is that you can use up any left over fish from the night before.  Your furry friend will love you for it!

If you have little kids at home, it’s also a great family activity.  My little girl was just too excited to bake her “Nessie Noodle” some fresh fishy biscuits!

Remember to store in the fridge. You can also freeze halve the batch and use later as they freeze really well.

Fishy Oatmeal Dog Biscuits
Serves 30
This is one for your furry friends!
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Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Ingredients
  1. 3 cups of Oats
  2. 300g of fish, shredded (any fish)
  3. 2 eggs
  4. 1 tsp coconut oil (or canola oil)
Instructions
  1. Turn oven on to 180 degrees Celsius.
  2. Add the oats to a blender and blend into a course oatmeal flour.
  3. Add the fish, eggs and oil and blend till well combined.
  4. Remove from the blender and work into a dough.
  5. On a flat surface or rolling mat, add a bit of flour and roll the dough into a flat sheet. The biscuits won't rise, so make sure they are the thickness you desire before using the cookie cutter.
  6. Use your choice of cookie cutter to create your doggy biscuit shapes and place on a greased baking tray.
  7. Bake for 25 minutes.
  8. Biscuits are done when slightly golden in colour.
Notes
  1. I used a 7cm dog bone cookie cutter and got 30 biscuits out.
  2. You can half the mixture to make less.
The Fish Wife https://fishwife.co.za/

Golden Pan-Seared Swordfish Steaks

Swordfish Recipes | 28th March 2020 | By

This recipe is super simple! With only four ingredients, one really can’t go wrong!

Easy method, simple flavours, ENJOY!

Golden Pan-Seared Swordfish Steaks
Serves 2
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Prep Time
4 min
Cook Time
6 min
Total Time
10 min
Prep Time
4 min
Cook Time
6 min
Total Time
10 min
Ingredients
  1. 2 Swordfish steaks
  2. 1 Tbsp Butter
  3. Salt & Pepper to taste
  4. Lemon juice (optional)
Instructions
  1. Remove swordfish steaks from packaging and pat dry with paper towel.
  2. Season with salt and pepper.
  3. Add butter to a pan or skillet on a medium-high heat and allow to melt.
  4. Sear the steaks for 3 minutes on each side.
  5. Remove from heat and allow to rest in a separate dish for 1 minute before serving.
  6. Transfer to a serving plate and enjoy with a squeeze of lemon if desired.
The Fish Wife https://fishwife.co.za/

 

Lemon Garlic Baked Sea Bass

Sea Bass Recipe | 26th March 2020 | By

The Sea Bass used in this recipe has been sustainably farmed at sea in pens. This makes this not only a delicious recipe, but an ocean friendly choice!

Lemon Garlic Baked Sea Bass
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Prep Time
7 min
Cook Time
18 min
Total Time
25 min
Prep Time
7 min
Cook Time
18 min
Total Time
25 min
Ingredients
  1. 1 whole Sea Bass fillet (approx 350g)
  2. 3 Tbsp butter (melted)
  3. 1 Tbsp lemon juice
  4. 1 tsp minced garlic
  5. 1/4 tsp chilli powder (optional)
  6. 1 lemon
  7. salt & pepper to taste
Instructions
  1. Preheat oven to 180 degrees Celsius
  2. Remove Sea Bass from packaging and pat dry with paper towel
  3. Line a baking tray with tinfoil and grease with spray and cook
  4. Create a marinade by mixing the butter, lemon juice, garlic and chilli powder (optional), in a jug or small bowl
  5. Arrange fillet on the baking tray, skin side down
  6. Pour the marinade over the fish
  7. Thinly slice a lemon and lay the slices on top of the marinaded fillet
  8. Season with salt and pepper
  9. Bake in the oven for 15-20 minutes (I found the perfect time for this fillet was 18 minutes)
  10. Use the left over sauce to glaze the fish before serving
Notes
  1. Do not overcook the fish. If you find you have a thin fillet, first try cooking for 15 minutes before adding those few extra minutes.
  2. You can substitute Sea Bass for most white fish.
The Fish Wife https://fishwife.co.za/