MARINATED FISH WITH SEED BREAD AND GREEN SALAD

MARINATED FISH WITH SEED BREAD AND GREEN SALAD

Preparation time:

above 60 Minuti

Nutritional information:

337kcal / per serving

Course:

Second course

i

Geographic Area:

Africa

Enviromental Impact:

Special recipe (1.2kg CO2 eq) i

Recipe in partnership with

Usually accompanied by sweet rolls or fresh homemade bread, this delicious spicy dish comes from South Africa, and more specifically from Cape Town. In particular, it is prepared during the Easter season, mainly because of religious customs that prohibit the consumption of red meat on Good Friday, and served cold, preferably the day after it is prepared, to allow it to develop its full aroma.

Ingredients for 4 portions

  • cake flour 65g
  • fillets of hake 400g
  • canola oil 20ml
  • onions, sliced 3
  • white wine vinegar 250ml
  • water 250ml
  • sugar 150g
  • curry powder 15g
  • turmeric 5g
  • black peppercorns 5
  • bay leaves 2
  • Salt and pepper q.b.
  • wheat flour and dried fruit 165g
  • cake flour 150g
  • halls 15g
  • instant dry yeast 5g
  • oats 50g
  • bran 20g
  • sunflower seeds 15g
  • golden syrup 20g
  • canola oil 7ml
  • water 325ml
  • green salad 200g
  • sesame seeds 20g
  • linseed 20g
  • poppy seeds 20g
  • milk 15-20ml

Preparation

1.

For seed bread:
Preheat the oven to 180 degrees F.

2.

Step 1. Mix all dry ingredients in a bowl.

3.

Add the golden syrup, oil and water and mix until smooth.

4.

Angiunostampodafornoand fill it to 1⁄2-3⁄4 of its capacity. Lay it on a baking sheet and cover it.

5.

Let it rise until it has doubled in volume and filled the mold.

6.

Step 2. Gently brush the surface with milk and sprinkle with seeds. Alternate the different seeds, creating a diagonal pattern.

7.

Bake the loaf in the oven until it has turned a deep golden color and the seeds are toasted. At a light tap on the surface, it will be firm and elastic.

8.

Take the loaf out of the mold and place it on a wire rack to cool.

9.

Marinated fish:
Mix the flour with salt and pepper.

10.

With this mixture, flour the fish fillets.

11.

Heat oil over medium heat in a large frying pan. Gently fry the fillets until they are golden brown on both sides. Place them to dry on a sheet of paper towels.

12.

In the same pan, sauté the onion until translucent and tender.

13.

Pour the remaining ingredients into the pan and bring everything to a simmer. Turn down the heat until the sauce gently simmers. Add the fish and continue cooking on low heat for another 3 minutes.

14.

Transfer the fish to a sealable glass container, pour the sauce over the fish and allow to cool. Once cold, seal the container tightly and store it in the refrigerator for at least a day before serving.

15.

Serve the marinated fish accompanied by fresh whole wheat bread and a side salad.

Enviromental Impact

Special recipe

Details

Per serving:

1.2kg CO2 equivalent i

Carbon footprint



To limit our impact on the environment, we advise you to remain within 1 kg CO2-equivalent per meal, including all the courses you eat. Bear in mind that plant-based dishes are more likely to have a low environmental impact.

Even though some of our suggestions exceed the recommended 1 kg CO2-equivalent per meal, that doesn't mean you should never make them; it's the overall balance that counts. Regularly eating a healthy and eco-friendly diet in the long term offsets even the dishes with the most impact, as long as you don't make them too often.