Creole Fish

Name: Creole Fish
Yield: 6 servings
Cuisine: South African
Ingredients: 6 white fish portions such as hake (600 g); 5 ml olive oil; 1 medium-sized onion, peeled and chopped (100 g); 1 garlic clove, chopped; Half medium-sized green pepper, seeded and cut into strips (75g); 1 tin (400 g) peeled whole tomatoes (drain and reserve the juice); 1 tin (285 g) mushroom pieces and stems (143 g drained); 15 ml soy sauce; 10 ml each cake flour and cornflour; 50 ml chopped parsley; 2.5 ml each paprika and salt

Nicolette Petersen @nixpete001

From: Healthy & Tasty Good Fat compiled by Hilda Lategan (Low GI)

Nicolette Petersen @nixpete001

From: Healthy & Tasty Good Fat compiled by Hilda Lategan (Low GI)

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Ingredients

6 servings

6white fish portions such as hake (600 g)
5 mlolive oil
1medium-sized onion, peeled and chopped (100 g)
1garlic clove, chopped
Halfmedium-sized green pepper, seeded and cut into strips (75g)
1 tin (400 g)peeled whole tomatoes (drain and reserve the juice)
1 tin (285 g)mushroom pieces and stems (143 g drained)
15 mlsoy sauce
10 mleach cake flour and cornflour
50 mlchopped parsley
2.5 mleach paprika and salt

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Steps

1

Preheat the oven to 180°C. Place the fish in an oven dish, cover with a lid or aluminum foil and bake for 10 minutes.
2

Heat the oil and stir-fry the onion, garlic and pepper until the onion is translucent. Chop the tomatoes and add, together with the mushrooms. Bring to the boil.
3

Mix some of the tomato juice and the soy sauce with the flour and cornflour to a smooth paste. Stir in the rest of the tomato juice and gradually add it to the boiling mixture. Cook for 2 to 3 minutes, stirring until the sauce is thick and smooth. Stir in the parsley, season with paprika and salt and pour it over the fish.
4

Bake for 20 to 25 minutes until the fish is cooked and flakes easily.
5

Serve with brown rice or pasta and cucumber salad or green vegetables.