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Grilled Fish:
8 pieces Hake fillet
10ml Olive Oil
1 Lemon juiced
3 Tomatoes skinned, chopped
1 Onion chopped finely
Salt and pepper to taste
Pinch Mustard powder, cumin
1 Tspn Curry powder
1 Tspn Garlic and ginger
Mix all ingredients except fish in a bowl
Add Fish to mixture, marinade fish for 30 mins
Grill fish pieces, brush with marinade when turning
Soy marinated Seafood: [serves 4]
1Kg Fish or Seafood
50ml Soy sauce
30ml Olive oil
1 Rind of a lemon
15ml Ginger grated
10ml Garlic chopped
Marinade fish or seafood in soy sauce, ginger, garlic, and lemon rind for 1-2 hours
Heat oil in frying pan, add fish skin-side down, cook for 3-4 mins
Cover and steam for 5 mins
Creamy Tuna with Asparagus:
1 tin Asparagus cuts
1 tin Tuna drained
1 tin Mushrooms
1 Tomato chopped finely
1 Onion chopped finely
5ml Worchester sauce
5ml Nutmeg
50ml Mayonnaise
180ml Plain low fat yougart
125ml Mozzarella grated
Salt and Pepper to taste
Mix all ingredients in a bowl except mozzarella
Place mixture in to a grease dish, cover with cheese, grill until brown
Hake and Leek Quiche: [serves 4]
200g Hake cut into small pieces
3 small Leeks
1 cup Mozzarella cheese
3 Eggs
150ml Milk
75ml Plain low fat yougart
1 Tspn Mustard powder
Salt and Pepper to taste
Preheat oven to 200C. Fry leeks in 10ml olive oil until tender
Place fish, leeks, cheese into greased oven dish, beat eggs, mustard, milk and yougart together.
Pour into dish and bake for 30 mins or until brown
