Fish is tasty, nutritious and quick to cook. this makes it a firm favourite in busy households.
Fish is relatively low in calories and saturated fat. It should therefore be included in the weekly diet. At least twice a week is recommended. Fish is high in protein, phosphorus and potassium. Cold water varieties such as pilchards, mackerel, sardines and trout are rich in omega-3 fatty acids which can play an important in preventing heart disease.
Stuffed Whole Fish Recipe
Ingredients:
- 2 whole fish, cleaned and scaled - about 350g each
- 2 cloves garlic, crushed (optional)
- 6 spring onions, including tops, thinly sliced
- 100g mushrooms, coarsely chopped - about 1 cup
- 125g frozen chopped spinach, thawed and squeezed dry
- 1/4 cup low-fat yoghurt, thickened with 1 teaspoon cornflour
- 2 tablespoons vegetable oil
- 2 teaspoons lemon juice
- 1/2 teaspoon salt
- lemon slices (optional garnish)
Method:
- Preheat the oven to 200 degrees C. Lightly grease a large baking sheet and set aside.
- In a saucepan, cook the stuffing. Heat the oil over moderate heat. Add the spring onions and cook for 1 minute. Add the mushrooms and garlic, if desired; cook 3 to 4 minutes longer or until soft. Remove from heat and stir in the spinach, yoghurt and sesame seeds.
- Make 2 shallow slashes on one side of each fish and sprinkle with the lemon juice and salt.
- Fill each fish cavity with the stuffing and place on the baking sheet, slashed side up. Bake for 15 minutes or until the fish flakes easily when tested with a fork.
- Transfer to warmed plates and garnish with lemon slices, if desired. Serve with rice and steamed vegetables.
Pickled Fish Recipe
Ingredients:
- 1,5 kg skinned and filleted fish
- 1 cup self-raising flour
- vegetable oil for frying
- 3 large eggs, lightly beaten
- 3 cups brown vinegar
- 200 ml sugar
- 2 teaspoons turmeric
- 6 bay leaves
- 4 tablespoons mild or medium-strength curry powder
- 3 large onions, finely sliced
- 4 tablespoons cake flour
Method:
- Cut the fish 5 cm pieces. Toss the fish pieces in the self-raising flour.
- Heat a thin layer of oil in a frying pan over a medium to high heat. Once the oil is hot, dip a few of the floured fish pieces into the beaten egg. Allow the excess egg to drain off, then fry the fish in the hot oil for a few minutes on each side until cooked through and golden. Drain on paper towels. repeat with the remaining fish pieces. Set aside.
- Heatthe vinegar, sugar, turmeric, curry powder and 7 ml salt together in a large saucepan. Bring to the boil, then add the onions and bay leaves. Cover and simmer for 10 minutes.
- Put the cake flour in a small bowl and add a spoonful of the hot mixture from the saucepan. Stir well until smooth, then stir into the mixture in the sauce pan. Cook, stirring until the mixture thickens slightly.
- Cover the base of a non-metallic container with a layer of the sauce. Top with a layer of fried fish and more sauce. Continue to layer the fish and sauce. Cover well and refrigerate for at least 1 to 3 days before eating. This pickled fish will keep in an airtight container in the fridge for up to 6 months.
The copyright of the article Stuffed Whole Fish and Pickled Fish Recipes in Recipes is owned by Melody Mundawarara. Permission to republish Stuffed Whole Fish and Pickled Fish Recipes in print or online must be granted by the author in writing.
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