For as long as I can remember, I loved fish. When I complain about chicken, I opt for a fish meal. It's soft, flaky, takes minutes to cook and is super flavourful!
SIMPLE STEAMED TILAPIA
The sesame seeds featured here provide calcium, vitamin E and amino acids-plus a rich, nutty flavor. If you like, serve this simple dish with cooked greens and steamed red/ brown rice to soak up the delicious juices.
2 tsp sesame seeds
Vegetable oil for oiling dish
1 and 1/2 lb tilapia (snapper fillet if you don't like tilapia), cut into 4 pieces
2 tbs soy sauce
2 tsp toasted sesame oil
1-inch piece fresh ginger, peeled and cut into matchsticks
6 green onions, white portion only, slivered lengthwise
In a dry fry pan over medium-high heat, toast the sesame seeds, shaking the pan frequently, until they are fragrant and pale golden brown. Pour into a bowl and set aside.
Place a steamer in a large, wide pot with a lid. Fill the pot with water to just below the level of the insert. Lightly oil a heatproof dish that will fit inside the steamer. Place the fish in the dish, overlapping the pieces if necessary, and drizzle with the soy sauce and sesame oil.
Sprinkle the ginger and half of the green onions over the fish. Set the dish in the steamer insert and cover the pot. Bring the water to a boil over medium-high heat and steam for 10 to 12 minutes until the fish is opaque in the center.
Carefully lift the dish from the pot and sprinkle the fish with the toasted sesame seeds and the remaining green onions. Serve immediately. Serves 4.
BAKED TILAPIA FISH WRAP
2 pounds (roughly 1 kg) tilapia fillets, fresh or frozen that has been thawed
Salt & pepper
Seasoning (see below or add your favorite seasoning)
Optional toppings: shredded cheese, shredded cabbage, salsa, sour cream, avocado, lime wedges, cilantro
½ tsp garlic powder (Meena Bazaar, Aagora)
1 tsp chili powder
1 tsp cumin
½ tsp dried oregano
To make seasoning: Mix all seasoning together and keep aside.
Preheat oven to 400 degrees F. Prepare a baking sheet by lining it with foil and spraying with non-stick spray. Place tilapia fish fillets on a baking sheet, and squeeze lime juice over them. Season with salt and pepper. Sprinkle lightly with seasoning. Bake for 15 minutes or until fish is done (flakes easily with a fork)
While fish is baking, prepare toppings and heat roti.
To assemble wrap: Place desired amount of fish, broken up slightly, lengthwise in the middle of your roti. Depending on the size of your fillet, each one can usually make 2-3 wraps. Top fish with desired toppings and serve.
BAKED BHETKI FISH CAKE
Making your own fish cakes is so quick and easy- these tasty delights don't need a deep fryer. Tuna works you can even used any white fish, bhetki, katol, or even talapia.
300 g potatoes
100 g bhetki fillet
2 tsp dried parsley
1 tbs plain flour
Bring a large pot of salted water to boil. Peel your potatoes, chop them into even sized chunks (or use the left over potatoes from your baked potatoes – scoop out the potato and discard the skin), add the potatoes to the boiling water and bring to boil.
Rub the bhetki fillet all over with a little olive oil and add a pinch of salt and pepper.
When your potatoes have partially cooked, place the bhetki into a colander, then cover this with foil, and place the colander over the pot of boiling potatoes. Turn the heat down and cook for 8-10 minutes, until the bhetki and potatoes are both cooked.
Remove the fish from the colander and put to one side. Drain the potatoes in the same colander, then return them to the pot and let them steam dry for a minute.
Mash the potatoes, spreading the mash round the sides of the pan to help it cool down quickly. Remove any skin from the bhetki. When the potatoes are cooled, put it into a bowl and flake the fish into it with 1 tablespoon of flour. Add the egg and parsley with a really good pinch of salt and pepper. Finely grate over the lemon zest, then mash and mix it up really well.
Dust a plate with a little of the extra flour. Divide your fish cakes into 4, lightly shape and pat into circles about 2cm thick, dusting them with flour as you go. Put them onto a clean plate also dusted with a little flour. If you are going to freeze them at this point, wrap them in clingfilm and put them into the freezer. Otherwise simply pop them into the fridge for an hour before cooking – this will allow them to firm up slightly.
Put a large fry pan on a medium heat and add a couple of jugs of olive oil. When the oil is nice and hot, add your fishcakes and cook for about 3 – 4 minutes on each side or until crisp and golden – you may need to cook them in two batches. Serve straight away, with lemon halves for squeezing over, serve with lovely vegetable or a cool crisp salad.
CREAMY FISH BAKE
The delicate nature of fresh white fish is combined with a simple white sauce then baked with a layer of cheese on top. Here you have the choice to add any vegetable you want. This is a basic recipe for you to enhance.
1 kg boneless white fish fillets
3 tbsp butter
6 tbsp plain flour
2 cups (500ml) milk
1 pinch salt and ground black pepper, to taste
1 1/2 cups grated Kissan cheese
Preheat oven to 180 degrees C. Oil 20x30cm baking dish.
Bring a large saucepan of lightly salted water to a boil. Add fish fillets and cook for 4 to 6 minutes; drain.
Melt butter in a medium saucepan. Remove from heat then mix in the flour and milk. Return to stove over medium heat and stir until thickened. Season with salt and pepper.
Flake fish into baking dish alternating layers with sauce. Sprinkle top with grated cheese.
Bake in preheated oven for 20 to 25 minutes or until cheese is browned.
STUFFED TUNA PEPPERS
4 large finger long camsicum
2 tins tuna
1/3 cup mayonnaise
1 stalk chopped green onion
1 tablespoon red onion
1 chopped tomato
1 tablespoon diced capsicum
Drain tuna, and add to a bowl with the mayonnaise. Wash, dry and dice your veggies, except for the large finger long capsicum. Add vegetables and tuna to the bowl and mix well. Meanwhile, slice large rainbow peppers vertically, and de-seed them. Stuff each with tuna mixture. Enjoy immediately or refrigerate.
The tuna melt is a classic. Crispy and cheesy!
4 slices of bread
1 tsp olive oil
3 spring onions (whites and greens sliced)
4 tbsp mayonnaise
A small can of tuna in water, drained
Squeeze of lemon
Salt and pepper
4 slices light swiss cheese (Agora, Meena Bazzar)
A handful of lettuce (optional)
Turn the grill on to hot. Lightly toast the bread in a toaster until just coloured, then place on an oven tray and drizzle with the olive oil. In a bowl, mix the spring onions, mayo, tuna and a squeeze of lemon until well combined. Season to taste. Spread the tuna mix on to each of the toasts and top with a slice of cheese each. Grill briefly until the cheese begins to bubble. Top with lettuce and a sprinkle of pepper to serve.
Photo: LS Archive/Sazzad Ibne Sayed
Food prepared by Mermaid Beach Resort