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
  • flour
  • sunflower or olive oil for frying


  1. Steam the hake until just cooked and flake.
  2. Add the rest of the ingredients except for the flour and the oil and mix well.
  3. Roll the mixture into little balls.
  4. Roll these balls into a little bit of flour to cover them just slightly.
  5. 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.

Fish Pie

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
  • parsley


  1. Fry the onions in a saucepan until soft and then add the mushrooms.
  2. Steam the hake separately until just cooked. Add the chicken stock, parsley and peas to the onion and mushroom mixture.
  3. In a separate bowl mix the soup powder with the cream until dissolved and then add to the mixture.
  4. 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.
  5. 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

Fish fingers


  • 40g cornflakes, crushed
  • 250g hake
  • 30g cake flour
  • 2 eggs, lightly beaten
  • salt and pepper to taste
  • sunflower oil for frying


  1. Cut the hake into eight strips.
  2. Put the crushed cornflakes, flour and eggs each in their own plates.
  3. Add the salt and pepper to the hake.
  4. Dip the hake into the flour, then the egg and lastly the cornflakes. Make sure to cover the strip thoroughly but evenly.
  5. 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.

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