Plus - 4 Side Dish Suggestions

• Fish Bobotie • Haddock, Cheese and Onion Quiche • Haddock Chowder • Stuffed Cape Whiting • Pickled Fish • Kingklip with Asparagus and Mushrooms Plus - 4 Side Dish Suggestions Find many more Fabulous Fish Recipes at www.seaharvest.co.za

Classic Cuisine Fish Bobotie Haddock, Cheese and Onion Quiche Haddock Chowder Stuffed Cape Whiting Pickled Fish Kingklip with Asparagus and Mushrooms Side Dish Suggestions: Baked Cauliflower with Cream Cheesy Herb Tomatoes Savoury Rice Potato Bake Marinades Mostly oil-based, with lemon juice, used to flavour and tenderise fish prior to cooking. Fennel and Lemon Marinade 30 ml (2 Tbsp) fresh Fennel, chopped or 10 ml (2 tsp) dried 60 ml (1/4 cup) fresh Lemon Juice 3 ml (1/2 tsp) grated Lemon Rind 45 ml (3 Tbsp) Olive Oil 2 cloves Garlic, crushed Salt and freshly ground Black Pepper to taste Find many more Fabulous Fish Recipes at www.seaharvest.co.za

one over like: Serves: 2 Preparation Time: ± 20 minutes Cooking Time: ± 30 minutes Total Time: ± 50 minutes Oven Temprature: 180 °C INGREDIENTS 3 Sea Harvest Cape Whiting Folded Steaks, cubed 1 Slice of White Bread 170 ml Dairybelle Milk 1 Small Onion, chopped finely 15 ml Oil 15 ml Cartwrights Curry Powder 2.5 ml Turmeric 30 ml Lemon juice 10 ml Koo Apricot Jam 10 ml All Gold Chutney 1 Egg 1 Bay leaf Salt and pepper to taste METHOD Remove bread crusts and soak the bread in 45 ml (3 tablespoons) of milk. Heat the oil in a frying pan. Fry the onion for 1 minute, add curry powder and turmeric, fry for a further minute. Transfer the fried onion mixture into a bowl. Add lemon juice, chutney and apricot jam. Squeeze the excess liquid out of the soaked bread, crumble and add to the bowl. Add the cubed fish and season to taste. Mix gently until well blended. Place i n well greased ovenproof dish. Beat the egg and milk together. Pour over the fish mixture. Arrange the bay leaf on the top and bake covered in an ovenproof dish for 20 minutes followed by a further 10 minutes uncovered. Serve with steamed rice, chutney and poppadums. H FISH BOBOTIE A classic and tradtional Cape Malay curry flavoured dish. at www.seaharves t.co.za

like: Serves: 2 Preparation Time: ± 10 - 15 minutes Cooking Time: 20 - 25 minutes Total Time: ± 40 minutes Oven Temprature : 200 ºC INGREDIENTS Quiche Base 150 g Frozen Short Crust Pastry 250 g Sea Harvest Fresh From Th e Sea Smoked Haddock Fillets 1 Small onion, chopped 50 g Dairybelle Cheddar Cheese, grated Filling 2 Extra large eggs 250 g Milk Salt and Freshly ground black pepper to taste. Pinch of Mustard Powder METHOD Base Roll out pastry to a thickness of about 3mm. Grease and line a suitable sized round quiche dish. Place the pastry inside the dish and keep chilled. Poach the Haddock in milk or water for about 5 - 10 minutes until the Haddock is cooked . Remove from the heat and drain off excess liquid. Flake Haddock and layer with onion and cheese onto the base. Filling Mix all ingredients together and pour gently over the fish base. Bake in a pre heated oven at 200ºC for 20 - 25 minutes until golden brown. For a crisp quiche base, bake blind before filling it and cooking. H HADDOCK, CHEESE AND ONION QUICHE A delicious quiche filled with a haddock, cheese and mustard filling. Serve hot or co ld with a crisp salad. at www.seaharves t.co.za

out of like: AND Serves: 2 Preparation Time: ± 20 minutes Cooking Time: ± 20 minutes Total Time: ± 40 minutes INGREDIENTS 250 g Sea Harvest Fresh From the Sea Smoked Haddock Fillets 1 Small Potato, peeled, diced 1 Stick of Celery, diced 1 Small Onion, diced 25 g Dairybelle Butter 1 Rasher of bacon (optional) 15 ml Golden Cloud Cake Flour 1⁄4 tsp Coleman's Mustard Powder 1⁄4 tsp Holbrook's Worcestershire Sauce 125 ml Dairybelle, Milk 15 ml Fresh Parsley, chopped Dairybelle Fresh Cream for serving. METHOD Place the fish in a large saucepan, add 500ml (2 cups ) water and bring to boil. Reduce the heat and simmer for 5 minutes or until the fish flakes easily. Drain, reserving the liquid for further use. Discard the skin and bones and flake the fish. Place the flaked fish in a bowl and keep aside. Place the potato, celery and onion in a large saucepan with reserved liquid, bring to the boil. Lower the heat and simmer for 8 minutes or until the vegetables are tender. Remove from the saucepan. Melt the butter in a large saucepan over a low heat, add the bacon and cook for 3 minutes. Add the flour, mustard powder and Worcestershire sauce and stir, cook for 1 minute. Remove from the heat and gradually stir in the milk. Return to the heat and stir until the mixture boils and thickens, reduce the heat and simmer for 2 minutes. Stir in the vegetables and vegetable juice, add parsley and flaked fish and simmer over a low heat for 5 minutes or until heated through. Season to taste and serve with a splash of fresh cream and crusty bread. HADDOCK CHOWDER A deliciously creamy Haddock chowder, flavoured with mustard, celery and Worcestershire sauce drizzled with luscious cream and freshly chopped parsley.

like: Serves: 2 Preparation Time: 15 minutes Cooking Time: ± 30 minutes Total Time: ± 45 minutes Oven Temprature: 200 °C INGREDIENTS 400 g Sea Harvest D ressed Cape Whiting ( Allow time for thawing of fish) 15 ml Dairybelle butter or margarine 1 Onion, chopped 50 g Soft bread crumbs 10 ml Parsley, chopped 15 ml Lemon juice 1 Egg, beaten 5 ml Dried mixed herbs METHOD Remove fins and belly fins. Sprinkle the inside and outside of the fish with a little bit of the mixed herbs. Melt the butter in a small saucepan and fry the onion until soft. Mix the other ingredients together and add the onion, salt, pepper and mixed herbs to taste. Place the fish onto a ba king tray. Fill the cavity with the stuffing and dot the top with butter. Bake uncovered for about 30 minutes or until cooked. Serve the Stuffed Fish with a creamy potato bake and salad. This stuffing can be used as a topping or crumb for any other Sea Harvest Fresh from the Sea Product. Did you know? Dried herbs are stronger than fresh herbs and powdered are stronger than crushed. H STUFFED DRESSED CAPE WHITING A delicious stuffing of herbs and lemonjuice that compliment the dressed cape whiting. at www.seaharves t.co.za

like: Serves: 4 - 6 Preparation Time: ±5 minutes Cooking Time: 35 - 40 minutes Total Time: ± 45 minutes INGREDIENTS X 2 450 g Sea Harvest Hake Medallions 15 ml oil seasoned flour (flour with salt and pepper) 6 bay leaves 6 onions, sliced 750 ml brown vinegar 250 ml water 175 ml sugar 12.5 ml tumeric 37.5 ml curry powder 25 ml flour 8 ml salt 12.5 ml black peppercorns METHOD Defrost Hake Medallions slightly. Dust Hake Medallions with the seasoned flour and fry in hot oil until golden brown. Remove from the pan and set aside. Cook onions for 10 minutes in vine gar, water, bay leaves, sugar, tumeric, curry powder, salt and peppercorns until crisp. Mix the flour with some of the sauce and add to sauce mixture. Stir until well blended. Simmer uncovered until sauce thickens. Layer the fish with oni on sauce and cover. Refrigerate for 1 - 2 days before serving to allow the flavours to develop. Serve with freshly baked bread as a brunch meal of light lunch. H PICKLED FISH A family favourite, which is easy to prepare with all the flavour of a classical homemade meal. at www.seaharves t.co.za

at www.seaharves t.co.za KINGKLIP WITH ASPARAGUS AND MUSHROOMS Serves: 4 - 6 INGREDIENTS 600 g frozen Sea Harvest Kingklip Fillet Cuts 15 ml (1 Tbsp) fresh Lemon Juice 2 ml (1/4 tsp) Salt 100 ml Milk SAUCE 45 ml (3 Tbsp) Butter 45 ml (3 Tbsp) Flour 125 ml (1/2 cup) Milk 125 ml (1/2 cup) Asparagus Liquid Salt and freshly ground Black Pepper to taste 200 g Button Mushrooms, sliced 290 g Salad Cut Asparagus, liquid reserved 15 ml (1 Tbsp) Full Cream Sherry (optional) 50 g (1/2 cup) Cheddar Cheese, grated Fresh Parsley to garnish, chopped METHOD Sprinkle fish with lemon juice and salt. Add milk, cover and poach until just done. Remove liquid after cooking. SAUCE Melt butter in a heavy based saucepan. Stir in flour and cook for a few seconds. Add milk, asparagus liquid and seasoning. Cook for about 2 minutes while stirring continuously. Add mushrooms and asparagus and cook for about 5 minutes. Remove from heat and stir in sherry. Place fish on serving plate and pour sauce over. Top with cheese and place under grill or in microwave for a few seconds to melt. Garnish with parsley and serve hot. VARIATIONS Substitute the Kingklip Fillet Cuts with Chunky Hake Fillets.

like: Serves: 2 Preparation Time: ± 5 minutes Cooking Time: ± 35 minutes Total Time: ± 40 minutes Oven Temprature: 200 º C INGREDIENTS 300 g Cauliflower , cut into florets 1 Egg 150 ml Dairybelle, Fresh Cream 50 ml Dairybelle, Cheddar Cheese, grated Nutmeg Salt and Pepper METHOD Preheat the oven. Cut cauliflower into bitesize florets. The cauliflower can be cooked / par boiled in the microwave to decrease the cooking time in the oven. Microwave on high ( 100 % power) for 5 minutes or until tender. Beat egg, cream, cheese , nutmeg , salt and pepper until blended. Layer the cooked or raw cauliflower in oven proof dish, pour over the cheese mixture. Ensuring to cover all the cauliflower florets. Bake in the oven from raw 35 minutes or until cooked and tender. Par boiled/ cooked cauliflower to be baked in the oven for 10 - 15 minutes, until golden brown. Serve with your Favourite Sea Harvest Fish Dish. H BAKED CAULIFLOWER WITH CREAM A simple baked dish of cauliflo wer florets with the richness of cream and cheese, makes this di sh ideal to accompany any fish meal. at www.seaharves t.co.za

like: Serves: 2 Preparation Time: ± 5 minutes Cooking Time: ± 10 - 15 minutes Total Time: ± 20 minutes Oven Temprature: 200°C INGREDIENTS 2 Ripe Tomatoes, halved 85 ml Dairybelle Cheddar Cheese , grated or a combination of equal quantities of Feta cheese and Cheddar, any cheese of your choice. 30 ml Olive Oil 10 ml Basil or Pars ley, finely chopped Salt and freshly Ground Black Pepper METHOD Preheat the oven, place the halved tomatoes into a roasting dish. Season with salt and freshly ground black pepper. Drizzle half the olive oil amount over the tomatoes, pile the grated cheese on top of each tomato, then drizzle with the remaining olive oil. Bake in the oven for 10 - 15 minutes or until the tomatoes are bubbling and golden. Scatter the chopped herbs over the tomatoes. Serve with your Favourite Sea Harvest Fish Dish. H CHEESY HERB TOMATOES Easy to prepare, tasty tomatoes, oven baked for flavour. Sprinkled with herbs and cheese of your choice for a rich and flavoursome side dish. at www.seaharves t.co.za

like: AND Serves: 2 Preparation Time: 5 minutes Cooking Time: 10 - 15 minutes Total Time: ± 20 minutes INGREDIENTS 15 ml Cooking Oil 1 Small Onion, chopped 250 ml Tastic Long Grain Rice 300 ml Vegetable or Chicken Stock 22.5 ml Fresh Parsley , chopped or 15 ml dried parsley 1 ml Salt 25 g Baby Green Beans 1 Small red pepper, sliced 30 ml Pecan nuts, chopped or Pine nuts , roasted 4 Black Olives, pitted and halved METHOD Heat oil and saute onion until soft. Add rice and stir for 1 minute. Add the stock and cook for ± 10 minutes. Add green beans and red pepper and cook until just tender. Add nuts and olives. Place either onto a serving dish or spoon on individual plates for a smart dinner presentation. Serve with your favourite Sea Harvest Fish Dish. Did you know? Varieties of long grain rice are valued for their nutty flavour. H SAVOURY RICE Cooked white rice flavoured with stock, red peppers, baby greens and the addition of nuts and olives, transforms the simple rice grain into a Savoury Delight. at www.seaharves t.co.za

oil like: Serves: 2 Preparation Time: 10 minutes Cooking Time: ± 20 minutes Total Time: ± 30 minutes Oven Temprature: 200ºC INGREDIENTS 2 Medium Potatoes, peeled, thinly sliced 1 Small Onion, peeled , thinly sliced Oil 1 Garlic Clove, crushed 125 ml Dairybelle Fresh Cream Salt and Black Pepper 50 ml Dairybelle Grated Cheddar Cheese, grated METHOD Preheat the oven. Layer the potatoes in a greased Oven proof dish. (More than 2 layers high w ill increase the cooking time) Sprinkle each layer with garlic and seasoning. Pour the cream over the potatoes Fry the onions in a pan with the oil until soft. Spread the cheese over the pot atoes and sprinkle the cooked onions on top. Bake in the oven until golden brown and cooked through. Serve with your favourite Sea Harvest Fish Dish. H POTATO BAKE A creamy and garlic flavoured simple potato bake.Your most loved cheese can be used instead of cheddar. at www.seaharves t.co.za