Fish is good for you, tasty and easy to prepare. This week YOU features delicious recipes including this healthy dish of grilled whole fish with dried pear marmalade.
Serves 4 to 6
FISH
INGREDIENTS: 2 fish (eg jacopevers or snoek, gills and gut removed), scraped clean; lemon salt (see tip below).
METHOD: Rub the fish well inside and out with the lemon salt and place in the fridge for an hour. Place a few lemon slices in the gut cavity.
DRIED-PEAR MARMALADE
INGREDIENTS: 1 small onion, chopped; 2 cloves garlic, crushed; 80 ml red wine vinegar; 100 g (250 ml) dried pears, cut in strips; 125 ml rooibos tea; 60-80 ml sugar; 2 sprigs fresh rosemary; 2 bay leaves.
METHOD: Place the ingredients in a small saucepan and boil until most of the liquid has evaporated and the pears are soft. Remove the rosemary. Set aside.
TO COOK
INGREDIENT: olive oil flavoured with garlic cloves.
METHOD
OVEN: Preheat oven to 180 C. Place the whole fish on a well-oiled baking sheet and sprinkle well with garlic oil. Cook for 20-35 minutes or until just done, depending on the size of the fish.
GRIDDLE PAN: Cut the fish into fillets. Heat the griddle pan until very hot, brush with oil and cook the fish for 2-3 minutes on each side, sprinkling with garlic oil while grilling.
BRAAI: Keep the fish whole. Place skin side down on a hot, well-oiled grid and braai high over the coals until done. Sprinkle often with garlic oil.
Serve with mashed sweet potato topped with a spoonful of dried-pear marmalade and a rocket salad sprinkled with a little olive oil and lemon juice.
TIP: To make lemon salt, finely grate the rind of 5 lemons. Spread on baking paper on a baking sheet and dry completely in the oven at 100 C. Cool and process in a food processor. Mix with coarse sea salt in the ratio 1 part lemon rind to 3 parts salt and process until very fine. Store in an airtight container with a sprig of rosemary.