Filled with natural oils, protein and B vitamins, this sesame-crusted dorado with braised cabbage is a super seafood option when caught and consumed correctly. Remember to always check the label when buying fish to ensure you’re getting a sustainably-sourced option.

SERVES 4 // COOKING TIME 1 hour 20 min

INGREDIENTS
For the braised cabbage
2 baby cabbages, cut into 6 wedges
1 cup vegetable stock
1 tsp chilli flakes
For the sesame-crusted dorado
4 skinless dorado fillets
1 tbsp olive oil
1 egg white
1 tsp mustard
2 tsp soy sauce
⅓  cup sesame seeds
1 tbsp desiccated coconut

METHOD
For the braised cabbage
1. Preheat oven to 180ºC.
2. Heat olive oil in an ovenproof pan over medium heat.
3. Fry the cabbage for 2–3 minutes on each side, until crispy.
4. Add half the stock and chilli flakes. Season.
5. Transfer to the oven and bake For 30 minutes, then add the remaining stock. Cover with foil and  cook for another 10–15 minutes, until soft.
For the sesame-crusted dorado
1. Place the dorado on a baking tray lined with baking paper.
2. Whisk the olive oil, egg white, mustard and soy sauce together. Use it to brush the tops and sides of the fish. Coat in sesame seeds and coconut.
3. Bake for 10–12 minutes, until cooked through.
4. Serve the fish hot on a bed of braised cabbage.

Recipe & styling: Kate Turner
Photography: Jotham van Tonder // Hmimages.co.za

Sustainable fishing disclaimer:
The only downside to dorado is the effect of collecting this kind of fish: The nets that are used to get dorado also pick up other species in the ocean, which can be harmful, so read the packaging carefully to make sure yours has been caught sustainably. Dorado also have incredibly small bones, so it’s best not to feed it to children or pets. As an alternative, you can use any firm white fish.

Here is a sustainable snoek option for the braai.