Delicious fish? Tick! Healthy fats and oils? Tick! Easy and convenient? Tick! Use a humble tin of fish to create our moreish curried pilchard rotis.

SERVES 4 // COOK TIME 30 min

INGREDIENTS
Olive oil
1 onion, peeled and diced
1 clove garlic, peeled and crushed
1 tsp ground cumin
½ tbsp garam masala
Pinch cayenne pepper
2 × 400g tin pilchards in chilli sauce
Zest and juice of 1 lemon, plus wedges to serve
Salt and black pepper
8 rotis
Microgreen salad leaves, to serve

METHOD
1. Heat a glug of oil in a pan over medium heat and fry the onions until they are translucent, about 10 minutes. Add the garlic and fry for about 2 minutes.
2. Add the cumin, garam masala and cayenne pepper. Fry for 2 minutes. Add the pilchards and fry for 5 minutes. Add the lemon zest and juice. Season.
3. Heat a dry pan over high heat and warm the rotis (about 5 minutes per roti).
4. To serve, scatter a handful of microgreens on each roti, and add a few pilchards. Serve with lemon wedges.

With extra protein and omega-fatty acids, this tuna salad with baby marrow and beans is ideal for a nutritious and budget-friendly lunch!

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Breakfast is served! If you’re someone who enjoys adding some spice to your meals, you’ll love these curried fried eggs.

SERVES 2 // COOKING TIME 25 min

INGREDIENTS
3 tbsp vegetable oil
1 tsp curry powder
Handful fresh curry leaves
4 eggs

METHOD
1. Combine oil and curry powder until smooth.
2. Pour into a pan, add the curry leaves and heat over medium heat.
3. Remove the curry leaves and crack the eggs into the pan. Fry until the edges of the eggs are crisp, bubbled and stained with curry.

Recipe & styling: Chiara Turilli
Photography: Samantha Pinto

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Butter chicken is, and always will be, a mouthwatering local favourite, no matter the time of year! Our baked butter chicken recipe is filled with perfectly balanced fragrant spices to make this dish that much more delicious.

SERVES 8 // COOKING TIME 1 hour 40 min

INGREDIENTS
For the baked butter chicken
1 tbsp tandoori spice
2 garlic cloves, grated
1 tsp grated ginger
1 tsp salt
Juice of 1 lemon
100 ml vegetable oil
1 whole chicken
5 tbsp butter
400 g tin chopped tomatoes
1 onion, chopped
1 cup cream
1 tsp tomato paste
1 tsp cumin
For the coriander sauce
1 cup coriander
¼ cup mint
7 green chillies, chopped
1 onion, finely chopped
3 tbsp sugar
2 tbsp grated ginger
1 garlic clove, grated
½ tsp cumin, toasted
½ tsp salt
½ cup yoghurt

METHOD
For the baked butter chicken
1. Mix tandoori spice, garlic, ginger, salt, lemon juice and 3 tbsp oil. Coat the chicken in the mixture and leave to marinate for 1 hour.
2. Preheat oven to 180°C.
3. Heat remaining oil and butter in an ovenproof pot. Sear the chicken on all sides, then add the remaining ingredients.
4. Place pot in oven and bake for 1 hour 30 minutes. Remove from oven and leave the chicken to cool in sauce for 30 minutes.
5. Remove whole chicken from sauce and shred all meat off it. Return meat to sauce and warm through, stirring to mix.
For the coriander sauce
1. Place all ingredients, except yoghurt, in a food processor and pulse until smooth.
2. Fold in yoghurt.

Recipe & styling: Chiara Turilli & Amerae Vercueil
Photography: Andreas Eiselen // HMimages.co.za

The post Baked butter chicken appeared first on MyKitchen.

Pickled fish is a local South African classic! Spoil the fam with a yummy helping for your next meal. The best part? You can keep it in the fridge for a week after pickling!

SERVES 6 // COOKING TIME 40 min

INGREDIENTS
Olive oil
4 onions, sliced into rings
3 garlic cloves, crushed
1 tbsp grated ginger
5 tsp mild curry powder
2 tsp turmeric
1 tsp allspice
1 tsp cumin
1 tsp coriander seeds
5 bay leaves
1 L white vinegar
300 g sugar
Flour, to dust
2 kg hake fillets, cut into portions

METHOD
1. Heat oil and fry onions until soft. Add garlic, ginger and spices, and fry for 2 minutes.
2. Add vinegar and sugar, and stir until dissolved. Simmer for 20 minutes.
3. Season flour with salt and pepper, and dust the fish in it. Pat off any excess flour.
4. Heat oil and shallow-fry fish until golden, 2–3 minutes per side.
5. Place a layer of fish in a deep sterilised glass container. Ladle sauce over it. Layer fish and sauce until finished. Allow to cool to room temperature, then refrigerate until ready to serve.

TIP: For the best results, allow the fish to pickle for 3 days to combine all the flavours.

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This healthy curried beetroot soup with spiced chickpeas is low in calories and packs a punch of flavour and nutrients. Get your dinner and vitamins all in one!

SERVES 4 // COOKING TIME 40 min

INGREDIENTS
For the spiced chickpeas
1 tbsp coconut oil
2 tbsp garam masala
1 tsp chilli flakes
1 cup tinned chickpeas
Salt and pepper
For the beetroot soup
1 tbsp coconut oil
1 onion, peeled and diced
2 cloves garlic, peeled and crushed
1 tbsp peeled and grated ginger
500 g beetroot, peeled and chopped
1½ tbsp curry powder
1 tsp salt
½ tsp ground turmeric
½ tsp ground cumin
¼ tsp ground cinnamon
¼ tsp cayenne pepper
500 ml vegetable stock
½ cup plain yoghurt

METHOD
For the spiced chickpeas
1. Heat the coconut oil in a pan. Fry the garam masala and chilli flakes for 1 minute, until fragrant.
2. Add the chickpeas and fry over medium heat for 5 minutes. Season.
For the beetroot soup
1. Heat the coconut oil in a pan. Fry the onion, garlic and ginger until golden.
2. Add the beetroot and spices. Cook for 5 minutes, stirring occasionally.
3. Add the vegetable stock and bring to the boil over medium heat. Cook for 20 minutes, or until the beetroot is tender.
4. Add the yoghurt. Blend the soup until smooth and creamy.
5. To serve, ladle the soup into bowls and add spiced chickpeas on top.

The post Curried beetroot soup with spiced chickpeas appeared first on MyKitchen.

MyKitchen reader Gloria Strydom says her mom used this tasty curried pea soup recipe to get her to eat peas as a child, and that it’s perfect for cold or warm weather.

SERVES 4–6 // COOKING TIME 25 min

INGREDIENTS
1 onion, peeled and sliced
1 stalk celery, chopped
1 potato, peeled and diced
1 garlic clove, peeled and crushed
1 tsp curry powder (or to taste)
2 cups chicken stock
250 g frozen peas
1 cup cream

METHOD
1. Place the onion, celery, potato, garlic, curry powder and half the chicken stock in a pot. Season with salt and pepper. Simmer for 10 minutes.
2. Add frozen peas and simmer for 5 more minutes.
3. Use a stick blender to blend until smooth. Stir in the remaining stock and most of the cream.
4. Place in the fridge to chill. Serve with a swirl of cream.

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