Healthy fish recipes
On the menu this month is healthy hake. It’s packed full of protein and vitamin B as well as zinc and iron – perfect for your child’s growing body. Recipes serve 4-6
- 300g hake
- 6 crabsticks, cut into small pieces
- 3 slices bread, crumbed
- 2 eggs, beaten
- 60ml parsley
- 1 tsp salt
- ½ tsp pepper
- sunflower or olive oil for frying
- Steam the hake until just cooked and flake.
- Add the rest of the ingredients except for the flour and the oil and mix well.
- Roll the mixture into little balls.
- Roll these balls into a little bit of flour to cover them just slightly.
- Heat the oil and fry the fishcakes until a light golden brown. Can be served as is or on toothpicks.
Best for: make tonight
Did you know?
These tasty fish cakes also freeze well. Make an extra batch and keep it for an easy instant meal.
Recipe from Elsabé de Bruin
- 2 onions, chopped
- 1 packet mushrooms, chopped
- 450g hake
- 1 cup hot water
- 1 cup chicken stock
- 250ml cream
- 1 packet mushroom soup
- 100g peas (optional)
- 1 packet puff pastry
- Fry the onions in a saucepan until soft and then add the mushrooms.
- Steam the hake separately until just cooked. Add the chicken stock, parsley and peas to the onion and mushroom mixture.
- In a separate bowl mix the soup powder with the cream until dissolved and then add to the mixture.
- Flake the fish and add this to the mixture. Place this into a casserole dish and cover with the
pastry to form a crust. You could also make a crust out of crushed cornflakes.
- Bake in the oven for 15 to 20 minutes at 180°C.
Good for: freezing for later
Substitute the hake with chicken for a hearty chicken pie
- 40g cornflakes, crushed
- 250g hake
- 30g cake flour
- 2 eggs, lightly beaten
- salt and pepper to taste
- sunflower oil for frying
- Cut the hake into eight strips.
- Put the crushed cornflakes, flour and eggs each in their own plates.
- Add the salt and pepper to the hake.
- Dip the hake into the flour, then the egg and lastly the cornflakes. Make sure to cover the strip thoroughly but evenly.
- Heat the oil until hot. Fry the fish fingers for about 3 minutes until golden brown
and cooked through. You can use enough oil to cover the entire fish finger or you can use a little amount and then turn over midway through the frying process
Perfect for: children
The flaky texture of these fish fingers make them a wonderful finger food for your baby. Serve with a dipping sauce for extra finger food fun.