Baked King Fish Steak Food

BAKED KING FISH/ COD IN TOMATO SAUCE

Steps:

• Wash and dry the fish slices.
• Marinate the fish with the salt, turmeric and chilli powder for 1/2 an hour.
• Heat 2 tbslp oil over medium heat and when hot put in the fennel and mustard seeds As soon as the mustard seeds pop add the onions and garlic and ginger root Saute until the onions are light brown.
• Then add the 2 tsps of cumin and the green chilli.
• Stir and then add the tomatoes (and their liquid- for canned tomatoes), the rest of the cumin and the garam masala.
• Boil and then simmer covered for 15 mins on low.
• Pre heat oven to 180C Heat a little more oil in a non stick and when hot put in the fish slices and just brown all the steaks on both sides.
• Put the fish in a baking dish.
• Now just pour the sauce over and bake uncovered for 15 mins or until the fish is cooked.

BAKED MACKEREL

Steps:

• Preheat oven to 400 degrees.
• In a saucepan over low heat combine all ingredients except for the fish.
• Cook over low heat for about 20 minutes.
• Remove the bay leaf.
• Place fish in a baking dish and pour the sauce over the fish.
• Bake for 30-40 minutes.

SEARED KING FISH AND MUSTARD CREAM AND CAPER SAUCE

Steps:

• To prepare Sauce.
• Crush garlic and mix with chicken stock and lemon pepper.
• Fry onion, garlic, chicken stock and lemon pepper untill onion is clear and spices are fragrant.
• Pour in cream and simmer untill reduced and thick.
• Add capers and mustard and stir in lightly.
• To prepare King Fish Steaks.
• Crush garlic.
• Mix with lemon pepper, chicken stock and lime juice.
• Pat steaks dry with a paper towel.
• Rub garlic mixture into steaks and then sear on a hot grill or barbeque for 5 mins each side (Less if steak is less than 2cm thick).
• Lay out on a platter and pour creamy mustard sauce over the top.
• Serve hot with a side salad or vegetables.