Guilt-free fish
From the frying pan to the table, eating sustainable species need never be boring
Tuscan calamari stew
(serves 6-8)
Ingredients
60ml ( 1/4 cup) olive oil
1 large onion, sliced
1 fennel bulb, sliced
3-4 cloves of garlic, chopped 30ml (2 tbsp) tomato paste 250ml (1 cup) white wine
1 x 400g can tomatoes, chopped 45ml (3 tbsp) aniseed-flavoured liqueur
1kg cleaned calamari tubes, cut into rings, and tentacles
Salt and pepper
Handful of black olives, pitted 30ml (2 tbsp) capers (or use sultanas for a sweeter version)
60ml (1/4 cup) fresh parsley, chopped
Method
Heat the oil in a large pan with a lid and fry the onions and fennel until soft. Stir in the garlic and tomato paste. Add the wine, bring to boil and reduce by half. Add the tomatoes, liqueur and calamari. Season, cover, and simmer for an hour.
In the last 15 minutes add the olives, capers and parsley.
Hake and potato pie
(serves 4)
Ingredients
500g potatoes, peeled and sliced 30ml (2 tbsp) olive oil
250g broccoli, broken into small florets
45ml (3 tbsp) butter
45ml (3 tbsp) cake flour 500ml (2 cups) milk
Salt and pepper
5ml (1 tsp) mustard powder 500g skinless hake fillets, diced 45ml (3 tbsp) fresh parsley, chopped
Zest and juice of 1 lemon
Method
Cook the potatoes in boiling salted water for 5min. Drain, return to pan and drizzle over half the oil. Set aside. Blanch the broccoli in boiling water for 1 minute.
In a pan, melt the butter and stir in flour until smooth. Gradually add milk, stirring with a wooden spoon until thickened. Season and stir in the mustard powder. Add broccoli, fish, parsley, lemon zest and juice and season. Pour into a greased 2litre baking dish. Layer the potato slices on top, brush with the remaining oil, season and bake in a preheated oven at 190C for 30 minutes until golden brown.
Yellowtail Fillets cheese-puff topping
(serves 4)
Ingredients
Cake flour, for dusting
Salt and pepper
5ml (1 tsp) paprika
4 yellowtail cutlets, about 200g each
30ml (2 tbsp) butter, melted Juice of 1 small lemon
Topping
125ml ( cup) mayonnaise 125ml ( cup) mature cheddar cheese, grated
5ml (1 tsp) Dijon mustard 1 extra-large egg white
Method
Season the flour with salt, pepper and paprika and roll the fish in this mixture.
Place the fish in an ovenproof dish and pour over the melted butter and lemon juice. Preheat the oven grill and cook the fish on one side until just browning. Turn and grill for a few minutes on the other side.
For the topping, combine the mayonnaise, cheese and mustard. Gently fold in the egg white. Spoon this mixture over the fish and grill on a lower shelf until puffed up and golden brown. Serve hot with new potatoes. – SundayTimes