Three great recipes for rugby players

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

Seafood potjie

At a get-together of family and friends nothing beats the alluring aroma and tantalising taste of a potjie; especially one that simmers with the succulent smack of the sea.

Potjiekos is embedded in South African culture. It is the perfect dish for winter. The slow cooking process allows for a good social and if you are planning to entertain a larger crowd, a potjie exemplifies the phrase, 'the more the merrier'. Don’t hurry the process since the longer your potjie cooks, the better it gets. Except, of course, when the cooking time outlasts your hungry guests!

Serves 6

3-4 onions, finely sliced
3 cloves garlic, minced
2 green bell pepper, sliced
1 red bell pepper, sliced
3-4 tbsp (45-60 ml) fish marsala
410g (1 can) chopped tomatoes
1kg kingklip or monk pieces, cut into 3-4cm cubes.
250g calamari rings
200g mussels
800g head on prawns, deveined
Fresh chopped coriander leaves for garnish

1. Place the potjie on the fire to heat.
2. Once smoking, add the oil and garlic and sauté for 5 minutes.  Constantly stir to prevent burning.
3. Add the peppers and sauté for another 5-10 minutes. Add the marsala and stir through. 
4. Add the chopped tomatoes and heat for 10 minutes. Layer the seafood, but start with the fish pieces, followed by the rest of the ingredients. 
5. Put the lid on the potjie and allow to simmer for 15-20 minutes on a medium heat. Watch the heat and move the coals/wood around to prevent too much heat directly on the potjie. Once cooked, remove from the heat and top with chopped coriander.
6. Serve with braai bread or crispy Portuguese rolls.

Haddock kedgeree

It’s widely believed that haddock kedgeree originated from Scotland and was taken to India by Scottish troops during the British Raj, where it was adapted and adopted as part of Indian cuisine.

This traditional Anglo-Indian dish of rice and smoked fish is perfect for brunch, lunch or a light dinner. It is also tasty served cool as a salad on warm days. Haddock kedgeree can be served with wholegrain bread or, more authentically, warm naan; a type of Indian leavened bread, typically of teardrop shape and traditionally cooked in a clay oven.

Other fish can be used instead of haddock such as tuna or salmon, although this is not traditional.

Serves 4 to 6

1 ½ cups (375ml) long grain white rice
2 tbsp (30ml) butter
1 tbsp (15ml) olive oil
1 medium onion, finely chopped
Stick cinnamon
¼ tsp (1.25ml) turmeric
1 tsp (15ml) garam masala
500g Sea Harvest Haddock Fillets
3 eggs, hardboiled and peeled
1tbsp (15ml) chopped parsley 
Salt and freshly ground black pepper

1. Cook rice according to cooking instructions on the packaging, then drain and set aside.
2. Heat the butter and oil together in a pan and add the chopped onions. Sauté until the onions are translucent, and then add the spices. Add 1 tablespoon water if required to deglaze the pan. Add the cooked rice to the spices and stir through. 
3. Cook the haddock according to the cooking instructions on the packaging. Once cooked, remove from the heat and lightly flake the fillets into the spiced rice. Allow the rice and fish to steam for about 10 minutes, adding a tablespoon of water to prevent the rice from sticking to the pan. 
4. Remove the rice and fish from the heat and place into a serving bowl. Add the quartered eggs to the rice dish and sprinkle the chopped parsley over the rice. Serve immediately.

Salonika Saganaki

Salonika Saganaki was created by the people from Northern Greece who have roots in Asia Minor. The spicy touch of red chilli and paprika are distinct traits of the Pontian Greeks who once lived in Pontus; modern day Turkey.

Mediterranean people have a great affinity for the fresh rich tastes of the sea.


Serves 4-6

500g Sea Harvest Hake Fillets
1tbsp (15ml) olive oil
Salt and freshly ground black pepper
1 cup (250ml) rice

Saganaki sauce:
1 small red chilli
100-150 g feta cheese
250g punnet mushrooms, cleaned and cut into halves
400g creamy pasta sauce or readymade white sauce (mushroom or peppercorn sauce works well)
Pinch of paprika
Freshly ground black pepper

1. Season fillets and either pan fry, grill or oven bake with olive oil.
2. Cook the rice according to the back of pack cooking instructions. Place the cooked rice into a rectangular ovenproof dish, 290 x 210mm in dimension. 
3. Place the cooked fish on top of the rice and set aside till the sauce is ready.
4. For the Saganaki sauce, prepare as per the following: Add finely chopped red chilli, feta (cut into chunks) and mushrooms to pasta sauce. Season with freshly ground black pepper.
5. Add the pasta sauce on top of the fish, then add a dash of paprika on top of the sauce (very little, only for flavour).
6. Bake in a preheated oven at 200°C for 5 minutes to allow for the feta to go soft. Remove from the oven and serve.
7. Enjoyed together with a Greek salad and fresh village bread.

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Post by

Simon Borchardt