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Woolworths Pop Artistry Baked Fish

Pop Artistry Baked Fish

Pop Artistry Baked Fish

 
Recipe by: Chaba Mokake
 
For the fish: 
4-160g kingklip fillets, or similar (hake)
Olive oil 
Salt and pepper
Leaves of 1 stalk of Fresh thyme (picked and chopped)
7 leaves Fresh origano chopped
Zests of one lemon
 
Season the fish fillets with salt,pepper, zests and thyme let sit for at least an hour. In a hot pan with olive oil seal the fish, remove from heat transfer to an oven proofed pan. Spoon tomatoes and onion chutney on the surface, cover individually with foil then bake for 10- 15 minutes. Remove from oven, unwrap and serve.
 
Tomato and onion chutney
30ml olive oil 
200g sliced onions
30g chopped garlic
30g chopped ginger
10ml curry powder
5ml turmeric powder
3bay leaves
60ml sugar
60 ml white vinegar
60ml water
 
200g sliced tomato petals (blistered and pealed)
Heat oil then add onions;garlic,ginger and cook till translucent. Add curry, turmeric stir till forms a paste. Add bay leaves, water, sugar, vinegar and bring to boil. Simmer till syrupy. adjust taste remove from heat then add sliced tomatoes. Let cool. 
 
Butternut Hummus
1whole butternut peeled and cubed
1/2 can Woolworths chick peas
15g Minced garlic 
50 ml Olive oil (nb: Add 25ml and add rest to adjust consistency)
1/2 juice of 1 lime
Salt and pepper for seasoning
Pinch of fresh nutmeg
75g butter cubed
35 g brown sugar/honey
Salt as needed
Roast butternut with honey, butter and nutmeg till tender.Transfer to a blender add rest of ingredients and blend till smooth.
 
Umngqushu
1 cup samp(Soaked overnight,drained) or WW ready made sam and beans
1bay leave
30ml olive oil
Zests of one orange 
2 stalks of fresh thyme 
2 cardamom pots
water (enough to cover samp)
Salt and pepper for seasoning 
100ml coconut milk (add as needed)
Red kidney beans
Kernels of one sweet corn 
Half red and yellow pepper chopped into brunoise cubes
Chives chopped finely 
Shimeji mushrooms
Half a red onion chopped finely
100ml coconut milk
Salt and pepper
Bring samp,bay leaves,zests,thyme,cardamom,oil and water to boil.Reduce heat and simmer for 45min or till tender and remove from heat.
Heat oil,sauté onions till translucent the add peppers, mushrooms cook till tender and then add corn and beans.Add coconut milk, simmer,season with salt and pepper.Remove from heat then add samp. Serve the delish dish.
 
Serve fish with butternut hummus, tomato chutney and Umnqushu/ Bulgar wheat salad for a lower carb and Mustard Aioli
 
Mustard Aioli 
30ml whole grain mustard
30ml sweet n sour sauce
1/2 cup olive oil
Pinch of minced garlic
Salt and pepper for seasoning
Juice of one orange
Mix all ingredients together and adjust consistency to preference.


 


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