When I prepare fish with the MSC blue label, I know that enough fish is left in the ocean and marine habitats are not suffering irreversible damage, so that the fish population and ecosystems can remain productive and healthy.
When shopping for your ingredients, look for seafood with the MSC blue label , to ensure you are helping to protect the ocean environment for future generations.
Prep time
20 mins
Cooking Time
20 mins
Serves
2
Ingredients
- 2 fillets of MSC certified white fish (e.g. halibut, hake, haddock)
You’ll also need…
- 100g plain flour
- 1 green baby marrow
- 1 yellow baby marrow
- 3 large carrots, coloured
- Mango chutney, to taste
- 400ml coconut milk
- 1tbsp curry powder, to taste
- Olive oil, sugar, salt and lemon pepper
Method
- Wash the baby marrows and carrots and cut with a spiral slicer (spiralizer).
- For the sauce, put some olive oil in a pan. Add curry powder and a little flour and sauté lightly. Then deglaze with coconut milk and season with mango chutney, sugar, salt and lemon pepper.
- Dab the fish fillets with kitchen paper and portion them. Then season with salt and lemon pepper.
Heat some olive oil in a frying pan over medium heat. Lightly coat the seasoned fish fillets in flour, then add them to the pan and fry for about three minutes on both sides until translucent.
- For the vegetable spaghetti, heat some olive oil in another pan. Then put the carrot spaghetti in first and cook briefly. Then add the baby marrow spaghetti and cook everything together to the desired doneness.
Alternatively cook the carrots and baby marrows separately and arrange them next to each other on the plate.
- Afterwards, drain the fried fish on a paper towel and place on the plate with the vegetable spaghetti and curry sauce.
 | Chef Naledi's Tip: Always cook baby marrows on medium heat to avoid producing excess water. South Africa’s famous local chutney works well in this recipe. |
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