Good Housekeeping (South Africa) - - YOUR KITCHEN -


Ac­tive Time 30 min­utes To­tal Time 40 min­utes Serves 4 1 side hake, Cape whit­ing or other white fish fil­let (about 680g to 800g) 1 tsp jerk sea­son­ing (find Caribbean Jerk at Faith­ful to Na­ture) salt 2 tbsp olive oil 1 clove gar­lic, pressed 3 pep­pers (green, yel­low and red), seeded and thinly sliced 1 medium red onion, thinly sliced 1 car­rot, cut into match­sticks 1 ha­banero chilli, seeded and thinly sliced ½ tsp all­spice ¼ cup cider vine­gar 1 lime, halved co­rian­der, for serv­ing 1. Heat oven to 205°C. Place hake on a rimmed bak­ing tray lined with foil sprayed with cook­ing spray, sprin­kle with jerk sea­son­ing and ½ tsp salt and roast un­til opaque through­out (12 to 15 min­utes). 2. Mean­while, heat oil and gar­lic in a large fry­ing pan on medium un­til be­gin­ning to siz­zle (about 2 min­utes). Add pep­pers, onion, car­rot, chilli, all­spice and ¼ tsp salt and cook, stir­ring oc­ca­sion­ally, un­til just ten­der (5 to 6 min­utes). Add vine­gar and cook un­til it evap­o­rates and veg­eta­bles are ten­der (4 to 5 min­utes more). 3. Trans­fer fish and pep­pers to a plat­ter and squeeze lime over top, then sprin­kle with co­rian­der. EACH SERV­ING About 1 090kJ, 8g fat (1g sat­u­rated), 33g pro­tein, 12g car­bo­hy­drate, 3g fi­bre.

Newspapers in English

Newspapers from South Africa

© PressReader. All rights reserved.