Three great recipes for rugby players

Cook these mouth-watering, healthy dishes, brought to you by Sea Harvest every week.

Braai snoek

Scientifically speaking, South Africans are not only the best braaiers in the world, braaing also originated here. At the Cradle of Humankind near Johannesburg there’s conclusive proof that, up to one million years ago, early humans controlled fire, basically transforming us from prey to predator. The theory is that the first braais happened when meat was accidentally dropped into fires, later removed and then eaten.

Today, South Africans may be diverse, but there’s one thing that is still common to all our people, one thing we all love to do; braai!

Serves 6

– 1 large fresh Snoek, butterflied
– freshly ground black pepper and salt to taste
– ¾ cup (187.5 ml) butter
– ½ cup (125 ml) apricot jam
– 4-5 garlic cloves, crushed

1. Place the snoek onto the foil skin side down on the braai rack above the fire.
2. Season the fish with salt and black pepper. Heat the apricot jam and butter in separate
bowls in the microwave. Add the garlic to the heated butter.
3. Pour the melted butter and garlic onto the snoek and then brush the heated apricot jam on

Braai about 15 to 20 minutes without turning. Serve immediately with fresh bread.

Oven bake option:
– Preheat oven to 220°C. Line a baking tray with foil and place the snoek, skin side down onto the foil.
– Season with salt and black pepper. Heat the apricot jam and butter in separate bowls in the microwave. Add the garlic to the heated butter.
– Pour the melted butter and garlic onto the snoek and then brush the heated apricot jam on.
– Bake for 15 minutes without turning or grill for 10-15 minutes on a medium grill.

Malay Kingklip and prawn curry

They say if spices were cars, a curry would be a showroom. Kingklip and prawn curry, also known as Cape Malay curry, is a celebration of spices complementing the fresh taste of the sea; a perfect blend of cultures in the creation of a dish that is
uniquely South African. Smaaklik!

Serves 8-10

– 1 kg Kingklip, cut into 3-4cm cubes
– ½ cup seasoned cake flour
– 1kg Prawns tails, thawed overnight in the refrigerator
– Olive oil
– 2 onions, chopped
– 1 red bell peppers, finely chopped
– 1 green bell pepper, finely chopped
– 1 yellow bell pepper, finely chopped
– 4 curry leaves
– 2 tbsp (30ml) garlic and ginger paste
– 2 tbsp (30ml) roasted or garam marsala
– 2 tbsp (30ml) curry powder
– 1 tsp ground coriander
– 1 tsp ground cumin
– ½ tsp (2.5ml) Tumeric
– 25g liquid fish stock
– 4 tomatoes, chopped
– 2-3 cups (500ml)
– 750ml water
– 1 tsp (5ml) salt
– 3 tbsp (45ml) sugar
– Fresh coriander for garnish

1. Lightly dust kingklip in seasoned flour and lightly fry for 5 minutes and then remove from heat and place aside.
2. Sauté onions and peppers in a little olive oil until the onions are translucent.
3. Add garlic and ginger paste, curry leaves, marsala and spices. Heat through for 5 minutes, but add a bit of water to prevent the curry mixture from burning.
4. Add fish stock, chopped tomatoes, and 2-3 cups of water (the amount of water depends on how thick you want your sauce to be).
5. Season with salt and sugar to balance the curry flavour. Allow the sauce to simmer for 20 minutes.
6. Add the prawns when your sauce is ready and allow it to simmer for 5 minutes before adding the kingklip.

Allow to simmer for a further 10 minutes. Turn off the heat and add the chopped coriander and serve.

Baked fish in cheesy pepper sauce

Most fish has a delicate, mild flavor and should taste of the sea. For this reason, many people – including many an Italian Mama – traditionally believe that the rich, salty flavours of cheese can too easily overwhelm the fish. Therefore the two contrasting flavours do not belong on the same plate. Well, try the baked fish in cheesy pepper sauce recipe and serve it to your family tonight. The look of delight you’ll see on their faces after the first mouthful is proof that traditional beliefs can be broken. Simply scrumptious!

Serves 4-6

– 5 fresh hake fillets.
– Salt and freshly ground black pepper
– 3 whole tomatoes, sliced
– 2 green peppers, thinly sliced
– 2 onions, thinly sliced
– 3 cups (750ml) readymade white sauce
– 250g grated cheddar cheese

1. Preheat oven to 180°C.
2. Place 5 fillets in a rectangular ovenproof dish and lightly season with salt and black pepper. Place sliced tomatoes, green peppers and onions on top of the fish. Bake for 10 minutes before removing from the oven.
3. Mix the 100 g of grated cheese into the readymade white sauce. Then pour the sauce over the fish and vegetables. Sprinkle the remaining 150g grated cheddar cheese over the cheese sauce, season with ground black pepper and bake for a further 15 minutes until the cheese has melted.
4. Remove from the oven and serve.

Post by

Simon Borchardt