Dinner can be delicious AND easy with this five-ingredient flaked fish bake. We love this as a family meal for during the week and if the kids aren’t keen on too much onion, simply swap it out for another veggie that they love.

SERVES 4 // COOKING TIME 40 min

INGREDIENTS
400 g puff pastry
4 white fish fillets
100 g baby spinach
1 red onion, thinly sliced
½ cup cottage cheese

METHOD
1. Preheat the oven to 180°C and grease a baking tray.
2. Roll out the pastry on the baking tray, brush with milk or whisked egg and bake for 25 minutes, until golden brown and puffed up.
3. Heat a non-stick pan over medium heat. Drizzle the fish fillets with a little olive oil, season and grill for 3 minutes on each side. Set aside to cool, then flake into pieces.
4. Once the pastry has cooled, scatter fish, baby spinach and red onion over it. Dollop with cottage cheese, and season with more olive oil, salt and black pepper.

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Enjoy a deliciously healthy light dish with this seeded hake and cucumber combo! It packs plenty of flavours to make a tasty seafood delight.

SERVES 4 // COOKING TIME 1 hour

INGREDIENTS
For the hake
1 cup raw pumpkin seeds
¼ cup raw sunflower seeds
1½ tsp chilli powder
Salt and pepper
5 tbsp olive oil
4 whole baby hakes
For the salad
1 cucumber, sliced into matchsticks
2 tbsp olive oil
2 tsp black pepper

METHOD
For the hake
1. Preheat the oven to 200°C and line a baking tray.
2. Place the seeds, chilli powder, salt and pepper in a food processor. Pulse until seeds are chopped but not ground.
3. Add half the oil and pulse to combine. Stir through more oil as needed, until the mixture is moist enough to hold together when you pinch a clump.
4. Rinse fish, pat dry and then arrange on the baking tray. Top each one with 2–3 tsp seed mixture, pressing it down to stick.
5. Bake for 30 minutes, until cooked through.
For the salad
1. Mix all the ingredients together. Serve with the seeded hake.

The post Seeded hake with cucumber salad appeared first on MyKitchen.

This Mexican dish is taking a turn to the ocean with these crispy fish tacos, but we aren’t complaining. Enjoy a yummy seafood meal that is healthy and quick!

SERVES 4 // COOKING TIME 

INGREDIENTS
For the fish
½ cup flour
1 tsp garlic powder
1 tsp ground cumin
1 tsp paprika
Salt and black pepper
½ cup sparkling water
Vegetable oil, to deep-fry
300 g white fish fillets, cut into nuggets
1 mielie, kernels only
Handful coriander, chopped
1 tbsp lemon juice
4 baby marrows, cut into ribbons
4 tortillas
Olive oil

METHOD
For the fish
1. Combine the flour, spices, salt and pepper. Whisk in sparkling water to create a thick mixture.
2. Heat the oil to medium heat.
3. Dip fish in batter. Fry in batches until golden and cooked through, 5 minutes. Drain on paper towel.
For the veggies
1. To make the salsa, lightly steam the mielie kernels in the microwave. Mix with coriander and lemon juice.
2. Dress the baby marrows with olive oil, salt and pepper.
For the tacos
1. Preheat oven to 180°C.
2. Brush the tortillas with a little olive oil. Cook them directly on the oven rack, draping them around the bars to create a taco shape. Toast for 5–7 minutes, until they are crispy and holding their shape.
3. Serve the tacos filled with the fried fish, baby marrow ribbons and corn salsa.

The post Crispy fish tacos with corn salsa appeared first on MyKitchen.

This may sound (and look) super fancy, but you can get it on your table in under half an hour! This leek-wrapped fish is also budget-friendly and an amazing option to serve when you have guests over.

SERVES 6 // COOKING TIME 30 min

INGREDIENTS
1 lemon, finely sliced
2 cloves garlic, peeled
±1 cup olive oil
2 large leeks, roots removed
400 g white fish (get the green listed options here)
2 tbsp flour
Salt and black pepper
Handful origanum

METHOD
1. Place the lemon and garlic in a pot. Add enough oil to just cover. Turn up the heat gradually over 10 minutes, then turn off and allow to cool.
2. Split the leeks into layers. Boil in a pot of water for 5 minutes.
3. Cut the fish into 5 cm squares and coat in flour, salt and pepper. Wrap each square in a leek layer.
4. Remove the confit lemons and reheat the lemon oil over high heat. Fry the fish parcels for 5 minutes on each side.
5. Serve the parcels with confit lemon, lemon oil and origanum.

The post Leek-wrapped fish with confit lemon appeared first on MyKitchen.

Seaweed is an excellent source of iodine, which is essential for healthy thyroid function. The thyroid gland produces hormones that regulate your metabolism. White fish is also a great and affordable way to get in those essential fatty acids while fresh orange juice will give you a vitamin C boost. This recipe is one of our favourite all-rounder meals.

SERVES 4 // COOKING TIME 45 mins

INGREDIENTS
10 cm ginger, peeled and cut into matchsticks
1 tbsp rice wine vinegar
4 × 200g white fish fillets
Salt and black pepper
2 sheets nori, cut in half
3 tbsp olive oil
Zest and juice of 2 oranges
2 tsp honey
2 tsp soy sauce
200g mangetout, sliced
3 spring onions, sliced
2 red peppers, seeded and julienned

METHOD
1. Preheat oven to 200°C.
2. Mix the ginger and vinegar. Leave to marinate for 30 minutes.
3. Season the fish, then wrap each piece in a strip of seaweed, sealing with a little water. Brush the bundles with 1 tbsp of olive oil.
4. In a non-stick pan over high heat, fry the fish for 1½ minutes on each side. Transfer to a baking tray and bake for 10 minutes, until cooked through.
5. For the dressing, whisk together the orange zest and juice, honey and soy sauce, while slowly adding the remaining 2 tbsp olive oil. Season.
6. Mix the ginger and vinegar with the mangetout, spring onions and red peppers. Pour the dressing over and toss. Serve with the fish.

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