It’s Friday! Yay! So glad the week is finally over.
In my previous post, I promised to post the second recipe I prepared for the Cooking Demo in Durban……
I prepared a traditional Zulu dish, Isiphuphulu Sikabhontshisi Namazambane (Bean & Potato Mash) & Pan Fried Hake Fillet drizzled with Lemon Butter Caper Sauce. I have simplified the former and just added chopped red pepper for the appearance, texture and definitely flavour.
I’ve never prepared pan-fried fish before and like most people I know, I always bake or deep fry my fish. So, preparing the hake fillet was interesting and exciting for me as I had to go do a bit of research first. Research says the secret to a good fish is ensuring that it is not overcooked. It also stipulates that the time it takes to pan fry your fish depends on the thickness i.e. you cook it for 5 minutes per centimetre. It is also important to heat your pan then the oil before frying the fish. This prevents the fish from sticking to the pan.
As I mentioned, I prepared the dish in Durban and audience went crazy it disappeared like hot cakes. So I hope you also enjoy it! Happy Cooking!
Isiphuphulu Sikabhontshisi Namazambane (Bean & Potatoe Mash) Recipe
125ml (½ cup) sugar beans
500ml water, boiling
4 medium-sized potatoes
15ml (1tbsp) butter
1 red pepper, chopped
1ml white pepper
- Sort the beans and soak them overnight.
- Rinse and cook the beans in water until tender.
- Cook potatoes separately in their skin.
- Peel off and cut into chunks, roughly mash them up and mix them with beans.
- Add the red pepper, butter and mix until blended.
- Season with salt and white pepper.
Pan Fried Hake Fillets with Lemon Butter Caper Sauce Recipe
±500g hake fillets
salt (for rubbing fish)
pepper (for rubbing fish)
15ml (1tbsp) capers
50ml olive oil
1 garlic clove, crushed (optional)
3-4 tbsp butter
1 sprig of parsley
juice of 1 lemon (freshly squeezed)
- Season fish with salt & pepper
- Heat oil in a saucepan over medium heat, add fish and cook on one side until brown.
- Flip over once and brown on the other side until brown. Remove from pan.
- Heat 1 tbsp of butter in a small pan
- Add lemon juice, parsley, garlic and capers.
- Simmer then remove from heat
- Add remaining butter and swirl around until it is melted.
- Serve fish with butter sauce drizzled over.
- Garnish with parsley.