Basic Cooking Instructions
HAKE:
GRILL: Brush both sides of fillets with
melted margarine or butter. Grill for 10 minutes.
MICROWAVE: (650 Watt Oven) Place fillets in a
microwave dish. Cover and microwave on defrost for
about 8 minutes and then on high for approximately 7
minutes.
POACH: Place fillets in just enough boiling
water to cover fish. Simmer for approximately 10
minutes with the lid on.
PAN-FRY: Can be fried as is, or with a
coating. Dip the Hake in warm water and coat in
seasoned flour. Heat a little soft margarine and oil
in a pan. Fry over medium heat for approximately 12
minutes. Turn occasionally.
BAKE: Place fillets in a lightly greased
oven-proof dish. Dot with soft margarine or butter
and bake in a preheated oven at 200 C for
approximately 30 minutes.
KINGKLIP:
GRILL: Brush both sides of fish with melted
margarine and grill for about 10 minutes.
POACH: Place fish in enough boiling water to
just cover fish. Simmer for approximately 12 minutes
with the lid on.
PAN-FRY: Heat a little soft margarine and oil
in a pan. Fry over moderate heat for approximately
15 minutes. Turn occasionally.
BAKE: Place fish in a lightly greased
oven-proof dish. Dot with soft margarine or butter
and bake in a preheated oven at 200 C for
approximately 35 minutes.
SNOEK:
GRILL: Preheat Oven. Brush Snoek with basting
sauce/dot with margarine and place on grill rack.
Grill for 15 – 20 minutes, turning every 5 minutes.
BRAAI: Brush Snoek with basting sauce/dot
with margarine and place on grid. Braai skin down
for about 25 minutes, turning once when fish is
cooked to seal the fish.
OVENBAKE: Preheat oven to 200 C. Brush Snoek
with basting sauce/ or dot with margarine and place
in an oven dish with lid or wrap in foil and bake
for 30 minutes. Remove lid or open foil and bake for
a further 5 – 10 minutes or until flesh is white.
LINEFISH:
PAN-FRY: Heat a little soft margarine and oil
in a pan. Fry over moderate heat for approximately
15 minutes, turning occasionally.
BAKE: Place fish in a lightly greased
oven-proof dish. Dot with soft margarine and bake in
a preheated oven at 200 C for 30 minutes.
GRILL: Brush both sides of fish with melted
margarine. Grill for approximately 12 minutes.
PRAWNS:
BOIL: Place prawns in enough boiling water to
cover. Bring back to the boil and boil for
approximately 2 - 3 minutes.
PAN-FRY: Heat a little butter and oil in a
frying pan. Fry prawns on moderate heat for
approximately 3 – 4 minutes, turning frequently.
GRILL: Coat prawns with melted butter and
grill for 5 – 6 minutes, turning once.
LOBSTER (CRAYFISH):
BOIL: It is kinder to drown Lobster in fresh
water before cooking. Place lobster in a pot of hot
water and bring to the boil. Boil for 6 minutes per
500 g of lobster.
GRILL: Open lobster, scrape out entrails with
a spoon, rinse and pat dry. Season as desired or
brush with lemon/garlic butter and place under a
pre-heated grill. Cooking time depends on the size
of the lobster, anything from 15 – 30 minutes
Nutritional Information:
| Per 100 g HAKE: |
|
| Energy (kJ) |
308 kJ |
| Protein |
15.6 g |
| Carbohydrate |
1.4 g |
| Total Fat |
0.5 g |
| Of which Saturated |
0.2 g |
| Total Dietary Fibre |
1.9 g |
| Sodium |
79.8 mg |
| |
|
| Per 100 g LINEFISH: |
|
| Energy (kJ) |
315 kJ |
| Protein |
17.2 g |
| Carbohydrate |
0.0 g |
| Total Fat |
0.6 g |
| |
|
| Per 100 g PRAWNS: |
|
| Energy (kJ) |
325 kJ |
| Protein |
17.8 g |
| Carbohydrate |
1.3 g |
| Total Fat |
0.02 g |
|
