BOUILLABAISSE:
INGREDIENTS:
500 g fish
1 medium onion
1 small tomato
3 flakes garlic
A pinch of thyme
1 bayleaf
1 orange peel
1 tsp ground pepper
A pinch of saffron powder
A few sprigs parsley
1 tbsp olive oil
200 ml fish stock (3/4 cup)
Salt to taste
preparation
Fillet the fish. Chop onion, tomato, garlic, parsley and orange peel.
METHOD:
- Heat oil in cooker. Add the chopped vegetables and saute for 2 minutes. Add stock, seasoning and flavouring. Bring to boil and then gently place the fish fillets on top of the vegetables.
- Close cooker and bring to full cooking pressure on maximum heat. Reduce to minimum heat and cook for 2 minutes.
- Allow cooker to cool gradually before opening. Place the fish and vegetables on a plate. Pour the liquid over the fish.
MAURITIAN PUNJABI FISH:
To prepare the fish: scale, remove the stomach and head, wash and slice the fish in 2 cm thick slices.
INGREDIENTS:
Spicy Punjabi fish marinade
4 X 400 g pomfret fish
300 g chickpea flour
2 tbsp plain flour
2 tbsp lemon juice
1 pinch salt
1 egg
1 tsp red chilli powder
1 tsp cumin powder
1 tsp coriander powder
1 pinch orange food colour
METHOD:
- Mix all the ingredients together. Spread the marinade over the fish, and leave it covered with plastic wrap in the fridge for 2 hours.
- Heat a deep fryer to 190C .
- Deep -fry the pomfret pieces until golden brown (about 7 minutes).
- Serve with cucumber and onion sambal and mint chutney.
Mint chutney
- 1 cup yoghurt
- 1/2 cup mint leaves
- Salt
- Freshly ground pepper
place all the ingredients in a blender and whiz until smooth. Serve well chilled.
Tips: Add a roughly chopped green chilli to the blender for a spicy option.
To remove the excess oil for a healthier meal, place the deep-fried fish on a paper towel to drain the excess oil. Also, gently press paper towel over the top of the fish to remove excess oil.
GUACHINANGO FRITO:
Crispy fillet of whole red snapper stuffed with seafood rice drizzled with chipotle chilli sauce.
INGREDIENTS:
8 red snapper fillets, 125 g each
200 g clams
150 g mussels
150 g calamari
125 g shrimps, shells removed
350 g long grain rice
10 strands saffron
Canola oil, for frying
1 cup mixed peppers
8 potatoes
125 g sliced onion
200 g flour
Salt and white pepper, to taste
For the sauce
2 eggs
2 tbsp fresh lemon juice
1 clove garlic
25 ml canola oil
1 tbsp canned chipotle chillies
METHOD:
- Dust the whole fish in flour, wrap it around a whole potato and deep-fry for about five minutes.
- When the fish is cooked, remove the potato, leaving the fish in circular shape and repeat the same with the other three fish.
- Heat 3 tbsp canola oil in a pan and saute onion, peppers and rice. Saute for two minutes, then add remaining seafood, salt and pepper, saffron and enough water to cook the rice. Cover and cook till the rice is done.
- Sauce: Combine all the ingredients, except oil in a food processor. Add oil slowly on medium speed till well mixed.
- To serve: Fill the centre of the fried fish with seafood saffron rice and drizzle the sauce over the fish. Garnish with lemon.
CLIFTON FISH:
INGREDIENTS:
250 g kingfish, sliced
500 ml mustard oil (heat it to smoke point)
3 g each, freshly-powdered mustard seeds and crushed chillies
5 ml lemon juice
Caraway seeds, a pinch
2 g turmeric powder
3 g garam masala powder
100 g chickpea flour
1 egg
1 cabbage leaf
4 fresh mustard leaves
50 g white radish, peeled and cut into finger -thick batons
50 g carrots, peeled and cut into finger -thick batons
50 g cucumber, peeled and cut into finger -thick batons
Salt, to taste
Chaat masala, a pinch
METHOD:
- Marinate fish with lemon juice, crushed chillies, caraway seeds, turmeric powder, garam masala powder, mustard seeds and salt.
- Prepare a paste with chickpea flour, egg and water. Add salt to taste. Dip the fish slices in this paste to coat them.
- Heat mustard oil in an iron wok and deep-fry on medium heat for 10-12 minutes. Keep aside. Blanch mustard leaves and saute lightly in oil. Keep aside. Blanch cabbage leaf and shock in cold water, and drain.
- Before serving, fry the fish again on high heat for 3-4 minutes and sprinkle chaat masala on it.
- Serve with salad ( radish, carrot, cucumber served on cabbage leaf) and sauteed mustard leaves.
GRILLED TROUT:
INGREDIENTS: (serves 4)
1/4 cup flat-leaf parsley leaves
4 cloves garlic
Grated zest of 1 lemon
Pepper
Salt
2 dressed trout, about 300 each
2 tbsp olive oil
3 tbsp freshly squeezed lemon juice
2 small courgette, cut lengthwise into 0.5 cm slices
1 tbsp minced flat -leaf parsley
Lemon wedges, optional, for garnish
METHOD:
- Finely chop parsley, 3 cloves garlic, lemon zest, pepper, to taste and a pinch of salt in a food processor.
- Spoon half the parsley mixture into the cavity of each fish, spreading to coat evenly. Evenly coat fish with 1 tbsp olive oil. Grill for 6 minutes on each side.
- Mince remaining garlic and combine with remaining oil, lemon juice, salt and pepper. Brush courgette slices generously with this mixture. Grill it until crisp-tender, brushing frequently with lemon juice mixture.
- To serve, plate courgette on a plate. Make two fillets of the fish. Arrange it over courgette. Garnish.
HAMMOUR FILLET:
INGREDIENTS: (serves 1)
185 g hammour fillet
25 ml olive oil
45 g baby potatoes, whole, cooked in salted water
10 g assorted dry herbs (like rosemary, thyme etc)
50 g fresh spinach, rinsed, chopped
10 g onion, finely chopped
5 g garlic, crushed
10 g butter
Salt and pepper, to taste
35 g snow peas, chopped, blanched in salted water
METHOD:
- In a saucepan, melt butter and saute onions and garlic until onion turns transparent.
- Add spinach and saute for 5 minutes. Season with salt and pepper and set aside.
- In another pan, heat olive oil, then add garlic and dry herbs. Add baby potatoes and saute for 5 minutes.
- Add salt and pepper. Set aside. In the same saucepan, add a tsp of olive oil and pan-fry hammour fillet until partly done.
- Season fillet with salt and pepper and then bake in a preheated oven until fully done.
- Arrange fillet with baby potatoes, spinach and snow peas and serve hot.
MANDARIN FISH:
INGREDIENTS: (serves 3-4 )
750 g hammour
100 g chopped celery
50 g each, red and yellow capsicum
2 eggs, whisked
1 slice pineapple, cubed
Salt, sugar and pepper, to taste
Ajinomoto, a pinch
1 tbsp each, olive oil, sesame and red chilli oils, and fish sauce
Sweet and sour mixture, to taste
METHOD:
- Chop the head and tail off the fish. Steam it with sesame oil.
- Flake it and chop it into fine cubes. Add eggs and make marble-size balls. Divide the balls into two portions.
- Poach one portion. Heat olive and red chilli oils together and saute celery, capsicum and poached fish balls.
- Season it with fish sauce, salt, sugar, pepper and ajinomoto. Deep-fry the second portion of the fish balls till golden brown.
- Remove from oil and mix it well with pineapple and sweet and sour mixture.
FISH STEAKS:
INGREDIENTS:
1/2 bunch spinach, blanched and squeezed dry
2 tbsp each, olive oil, and chopped parsley and chives
1 hard-boiled egg, chopped
1 tbsp white vinegar
500 g potatoes, boiled, peeled and cut into 1-cm thick slices
2 tbsp oil
4 firm, white fish fillets
3 tbsp butter
3 cloves garlic, finely chopped
1/2 each, green and red peppers, chopped
1 tbsp lemon juice
METHOD:
- To make salsa verde, place spinach, parsley, chives, egg and vinegar in a food processor and process until combined.
- With the motor running, gradually add olive oil in a thin, steady stream and process until smooth.
- Alternatively, combine all ingredients in a bowl, mash until smooth and rub through a sieve. Carefully fold in potatoes in the salsa.
- Heat oil in a frying pan and shallow -fry fish for 3-5 minutes on each side, or until tender.
- Remove from pan and keep warm. Reduce heat slightly, add butter and cook until just brown.
- Stir in garlic, peppers and lemon juice and cook until soft.
- To serve, arrange fish with potatoes and peppers on a warm platter.
Note: Serve it with peach and lemon custard dessert for a low-carb meal.
MACHLI TAWA FRY:
INGREDIENTS: (serves 4)
3 slices of hamour fillet, 150g each
1 tsp mustard paste
2ml lime juice
2ml mustard oil
20g ginger
20g garlic
10g green chillies
Salad and coriander-mint chutney, to serve
1 poppadom, cut into three pieces and microwaved until done
METHOD:
- Pound together ginger, garlic and green chillies in a mortar until a coarse paste is formed.
- Mix in mustard paste. Coat fish with the mixture and keep aside for 15-20 minutes.
- Heat oil in a non-stick pan and shallow- fry fish until golden brown and cooked through.
- To serve, place a piece of fish on top of a piece of poppadom, top it with salad and chutney and drizzle lemon juice over. Serve immediately.
