These easy spring fish recipes are light and zesty – perfect for a light lunch and easy dinners 

Rice, fish and bean salad with home-made croutons

Serves 4  

Ingredients 

Olive oil blend, for frying 

2 frozen hake medallions, thawed 

1 Tbsp flour 

⅓ standard loaf of unsliced bread, crust removed 

½ cup speckled beans, cooked 

2 carrots, chopped 

½ cup frozen peas and corn, cooked 

2 cups spinach, thinly sliced 

1 cup cooked rice 

⅓ cup salad dressing (optional) 

Method 

1. Heat some oil in a non-stick pan. Season the hake with salt and pepper then dust with the flour.
2. Add the fish to the pan, skin-side down. Fry for 4 minutes. Flip and fry for another 2 – 3 minutes. Remove from the pan, cool, flake and set aside.
3. Cut the bread into 1cm croutons. Heat some more oil in a pan over medium heat. Fry the croutons in batches. Drain on kitchen paper and season.
4. Toss the fish, beans, carrots, peas, corn, spinach, and rice in a salad bowl. Top with the croutons and serve with your favourite salad dressing.

Recipe & styling: Elizabeth Mackenzie 

Photographs: Sean Dollery // HMimages.co.za 

Italian-style grilled fish on olive-oil tomato sauce 

Serves 4  

Ingredients 

For the tomato sauce 

¼ cup olive oil 

7 Roma tomatoes, roughly chopped 

1 tsp chilli flakes 

1 tsp sugar 

½ cup basil, torn 

For the grilled fish 

3 Tbsp flour 

1 tsp salt 

1 tsp pepper 

1 silver-skin fish, skin on, filleted 

3 Tbsp olive oil 

To serve 

Vine tomatoes, roasted 

Basil leaves 

1 Tbsp olive oil 

Pinch sea-salt flakes 

Method 

1. For the tomato sauce, heat the olive oil in a pot over medium-high heat.
2. Add the tomatoes, chilli flakes and sugar. Season well.
3. Cook for 20 minutes, until thickened slightly and the tomatoes have broken down.
4. Remove from the heat and stir in the basil.
5. For the grilled fish, mix the flour, salt and pepper together. Dust the fish with the seasoned f
6. Heat the olive oil in a pan over high heat. Add the fish, skin side down. Cook for 3 minutes, pressing down occasionally, until the skin is crisp.
7. Flip and fry the flesh side for 2 minutes, until cooked.
8. To serve, add olive-oil tomato sauce on each plate. Lay a piece of fish over the sauce. Top with vine tomatoes, basil, olive oil and sea salt flakes.

Recipe & styling: Elizabeth MacKenzie 

Photographs: Andreas Eiselen // HMimages.co.za 

Baked fish and veggies 

Serves 4–6  

Ingredients 

For the baked fish with veggies 

2 Tbsp olive oil 

3 Tbsp chopped parsley 

1 tsp honey 

6 baby marrows, cut lengthwise and quartered 

1½ cups cherry tomatoes 

4 wheels feta, halved 

4 lemons, halved 

4 fish fillets 

For the herb sauce 

½ cup parsley, chopped 

½ cup rocket, chopped 

1 lemon, zested and juiced 

1 Tbsp honey 

1 clove garlic, finely chopped 

⅓ cup olive oil 

Method 

1. Preheat the oven to 200°C.
2. Whisk together the olive oil, parsley and honey. Season to taste.
3. Add the baby marrows and tomatoes and toss to coat.
4. Arrange the veggies and feta on a baking tray, drizzle over the remaining oil, and bake for 20 minutes.
5. In the meantime, heat a pan over high heat. Add the lemon halves, flesh side down, and cook for 5 minutes, then remove and set aside.
6. Season the fish and then place it on top of the veggies, along with three of the lemons. Return to the oven for about 10–12 minutes, until the fish is cooked.
7. For the herb sauce, combine all the ingredients, mix well and season to taste. Serve with the fish and veggies, as well as the last lemon on the side.

Recipe & styling: Elizabeth Mackenzie 

Photographs: Samantha Pinto // HMimages.co.za 

Also read: Tasty flexitarian meals with veggies, lean meat and fresh sauces