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Look out for our new publication, the Guide to Saldanha Bay, a cookbook rooted in our west coast hometown of Saldanaha Bay. Much more than just a cookbook, it’s a real introduction to the sights, sounds and especially the flavours of the ‘Weskus’. In the book, we’ve uncovered some authentic West Coast recipes that have been passed down from generation to generation. The book will also feature some new ideas and flavour combinations from some of the younger, more ‘experimental’ cooks in our neck of the woods. Now that sounds like a lekker idea. Till then, please enjoy this selection of mouthwatering recipes…


On South Africa’s bountiful Western coastline, lies the hard working village of Saldhana. A community of honest, brave men and women who trawl the seas in search of the finest fish, where only they can reel in the Cape Hake found in these nutrient rich waters – an unique breed, treasured for its quality and flavour. This is a place with generations of fishing folk who live by the code of the sea: that from the depths of the deep ocean, until served to your table, we are there ensuring that you get only the freshest fish South Africa’s Western Coastline can provide.


Sea Harvest and the Marine Stewardship council are working together to Support Our Seas.At Sea Harvest, we participated in sustainability initiatives many years before internationalregulations became the norm and we continue today with our direct involvement in several initiatives to ensure that future generations can enjoy our rich marine heritage. An example is our partnership with theMarine Stewardship Council (MSC). The Maritime Stewardship Council is the world’s leading certification and eco-labeling programme for sustainable seafood. As an independent, global non-profit organisation, its standards meet the world’s toughest best practice criteria and the MSC certification is the gold standard in sustainable fishing. In keeping with our country’s deep commitment to sustainability, the South African Hake Trawling Industry was the first hake fishery in the world to be awarded MSC status in 2004. In 2009, the fishery was certified for another five years. Every link in the supply chain also has to pass an annual traceability audit in order to be awarded an MSC Chain of Custody Certificate. Sea Harvest has obtained MSC Chain of Custody and the company’s South African Hake products can therefore carry the coveted blue MSC label.

Responsible fisheries practice In 2009, Sea Harvest together with three other South African fishing companies launched the Responsible Fisheries Alliance (RFA) in partnership with the World Wildlife Fund (WWF) to support the implementation of an ecosystems approach to marine resource management and thus further promoting responsible fisheries practice in South African waters. Limiting catching capacities Together with other industry players Sea Harvest was instrumental in developing an Effort Limitation Model and then requested government’s Marine and Coastal Management department to introduce it into the deep-sea and in-shore hake sectors. The model limits the catching capacity of rights holders thereby ultimately protecting the hake resource. Reducing the threat to natural habitats Another initiative Sea Harvest participated in was “ring-fencing” certain trawl grounds. Consensus was reached not to fish outside these demarcated fishing grounds. This initiative reduces the threat of damage to natural habitats and breeding grounds.

Besides MSC certification, Sea Harvest also plays an active role in creating initiatives for furthering the sustainability of South Africa’s marine resources. We do this through:

At Sea Harvest we believe that responsible choice is the key to a sustainable future. Look out for Sea Harvest South African Hake products and the MSC ecolabel – and know you’re making the right choice.


Serves 5

Method:

Preparation time: 5 minutes Cooking time: 10 – 15 minutes Total time: 15 – 20 minutes

1. Oven bake, grill, panfry or steam Sea Harvest Chunky Hake Fillets as per packet instructions.

Ingredients:

2. In the meantime, stir fry one bag Findus Wok Gold for 6-8 minutes. Serve Hake Fillets on a bed of vegetables.

500 g Sea Harvest Chunky Hake Fillets 500 g Findus Wok Gold* 2 tsp (10 ml) extra virgin Olive oil Seasoning, to taste

*Find us Wok Gold is an exotic mix of carrots, cabbage flower, sugar snap peas, water chestnut, onion, corn, bamboo shoots and green garlic. These delicious fresh ingredients fuse together to create a refreshing and remarkable taste sensation. Look out for this product in store!


Serves 4

Method:

Preparation Time: 15 minutes Cooking Time: 20 minutes Total Time: 35 minutes

1. Prepare fish and pasta according to cooking suggestions on packaging.

Ingredients: 500 g Sea Harvest KingKlip Cuts 500 g Linguine 1 tbsp (15 ml) olive oil 1 pack Baby fennel, finely sliced 250 g Rosa tomatoes 2 Cloves garlic, crushed 2 Red Chilli, deseeded and finely chopped 3 tbsp (45 ml) Italian Parsley, finely chopped Juice of 1 Lemon Pepper

2. Heat 5 ml olive oil in a frying pan and gently fry fennel until soft, and still maintains its green colour. 3. Place Rosa tomatoes in a foil lined roasting tray. Season well with pepper and roast in an oven at 200 째C until soft. 4. Heat remaining olive oil in a small saucepan. Add garlic and chilli. Remove from heat, add parsley, and season with lemon juice and pepper. 5. Once all ingredients are cooked, toss the linguine with the tomatoes, fennel and garlic herb sauce. 6. Serve with Sea Harvest Kingklip fillet cuts.


Serves 4

Method

Preparation Time: 15 minutes Cooking Time: 15 - 20 minutes Total Time: 30 - 35 minutes

1. Prepare fish according to cooking suggestions on packaging.

Ingredients: 400g Sea Harvest Lightly Smoked Salmon Trout 500 g Potatoes, peeled and grated 2 Onions, peeled and grated 3 tbsp (45 ml) Flour Salt and Pepper Oil for deep frying Asparagus 1 cup (250 ml) Mayonnaise ½ cup (125 ml) Basil pesto

2. Rinse potatoes in cold water and squeeze dry. 3. Mix the potatoes and onions with the flour and season well with salt and pepper. Heat the oil in a large frying pan and fry tablespoon fulls of the mixture. drain them on some kitchen paper . 4. Blanch the asparagus in boiling water until just cooked. 5. To serve, mix pesto and mayo together, place fish on rosti with some asparagus and


Serves 4

Method:

Preparation Time: 5 – 10 minutes Cooking Time: 15 - 20 minutes Total Time: 25 - 30 minutes

1. Prepare fish according to cooking suggestions on packaging.

Ingredients: 400 g Sea Harvest Fine Dine Lemon Butter Salmon Trout 2 cups (500 ml) Quinoa, cooked and cooled 150 g Asparagus 150 g Mange Tout 3 tbsp (45 ml) Sunflower oil 4 tsp (20 ml) Lemon juice 2 tbsp (30 ml) Parsley, finely chopped ½ tsp (2.5 ml) Dijon Mustard 1 tsp (5 ml) Honey

2. Bring a large pot of water to the boil and blanche asparagus and beans separately. Refresh them in cold water as soon as they come out of the pot. 3. Whisk together the sunflower oil, lemon juice, parsley, mustard and honey, then season well with salt and pepper. 4. Mix the dressing with the cooled, cooked quinoa and place in the fridge to allow flavours to infuse for at least 30 minutes. 5. Add the asparagus and beans to the quinoa. Adjust the seasoning and add more lemon juice if required. 6. Serve the quinoa salad with the cooked Sea Harvest Fine Dine Lemon Butter Salmon Trout.


Serves 4

Method:

Preparation Time: 10 minutes Cooking Time: 15 - 20 minutes Total Time: 25 - 30 minutes

1. Prepare fish and noodles according to cooking suggestions on packaging.

Ingredients: 400 g Sea Harvest Salmon Trout in a Soy Chilli Sauce 500 g Egg noodles 4 Spring Onions, finely sliced 2 Chillies, finely sliced 1 tbsp (15 ml) Olive oil 1 pack mixed crunchy Sprouts 4 tbsp (60 ml) Indonesian Soy sauce Salt and Pepper Lemon juice

2. Gently fry the spring onion and chilli in the olive oil until soft. Add the sprouts and fry until lightly golden. Add the soy sauce and remove from heat. 3. Season well with salt, pepper and lemon juice. 4. To serve mix the cooked noodles with the sauce and sprouts. Serve with Sea Harvest Salmon Trout in Soy Chilli sauce.


Serves 4

Method:

Preparation Time: 15 minutes Cooking Time: 20 minutes Total Time: 35 minutes

1. Prepare fish and pasta according to cooking suggestions on packaging.

Ingredients: 500 g Sea Harvest Batter Dipt Hake Fillets 400 g Sweet Potatoes Vegetable oil for deep frying Salsa: 1 cup (250 g) rosa Tomatoes, quartered 1 tbsp (15 ml) Coriander, finely chopped 2 Baby Spring Onions Âź Red Onion, finely chopped 1 Red Chilli, deseeded and finely chopped 2 tsp (10 ml) Olive Oil 1 tbsp (15 ml) Lemon juice

2. Using a mandolin finely slice your potatoes into crisps (if you don’t have a mandolin you can use a vegetable peeler, or just finely slice with a knife). 3. Deep fry the crisps just before serving in hot vegetable oil. 4. Mix the salsa ingredients and season with salt and pepper. 5. Serve with Batter Dipt hake fillets.


Serves 4

Method:

Preparation Time: 15 minutes Cooking Time: 20 minutes Total Time: 35 minutes

1. Prepare fish and pasta according to cooking suggestions on packaging.

Ingredients: 500 g Sea Harvest Oven Crisp Garlic and Parsley 500 g Rosa tomatoes 500 g courgettes Olive oil Salt and Pepper Vinaigrette: 6 tbsp (90 ml) Olive oil 3 tbsp (45 ml) Lemon juice 1 clove Garlic, crushed 1 tbsp (15 g) Parsley, finely chopped Salt and Pepper

2. Place Rosa tomatoes in a foil lined roasting tray. Coat in olive oil and season well with salt and pepper. Roast in oven at 180째C for 15-20mins until nicely coloured and cooked. 3.Using a peeler, slice along the length of the courgettes into ribbons. Place ribbons in a bowl and coat with olive oil, season with salt and pepper, and grill on a griddle pan until golden brown. 4. Whisk all the ingredients for the vinaigrette together and season well. 5. Drizzle vinaigrette over the veg and serve with Sea Harvest Oven Crisp Garlic and Parsley fish.


Serves 4

Method:

Preparation Time: 15 minutes Cooking Time: 20 minutes Total Time: 35 minutes

1. Prepare fish and pasta according to cooking suggestions on packaging.

Ingredients: 400 g Country Fry Fish Fillets, cooked as per packet instructions 400 g Baby Potatoes Vegetable oil for deep frying 1 cup (250 ml) Mayonnaise 20 g Coriander, finely chopped 10 g Parsley, finely chopped 2 cloves Garlic, crushed 1 Red Chilli, deseeded and finely chopped 1 Lemon Salt and Pepper

2. Using a mandolin finely slice your potatoes into crisps (if you don’t have a mandolin you can use a vegetable peeler, or just finely slice with a knife). 3. Deep fry the crisps just before serving in hot vegetable oil. 4. Mix the mayo, herbs, garlic, chilli and add lemon juice and salt and pepper to taste. 5. Serve with Sea Harvest Country Fry Battered Fish Fillets.


Serves 4

Method:

Preparation Time: 10 minutes Cooking Time: 30 minutes Total Time: 40 minutes

1. Prepare fish according to cooking suggestions on packaging.

Ingredients: 500 g Crisp & Chunky Lemon and Black Pepper Hake Portions 200 g diced Butternut 6 - 7 tbsp (100 ml) Olive oil 2 tbsp (30 ml) Balsamic Vinegar 1 tbsp (15ml) Honey 2 tsp (10ml) Wholegrain Mustard Salt, to taste Freshly ground Black Pepper 50 g toasted Pumpkin seeds 200 g cooked diced Beetroot 200 g Wild rocket 3 crumbled Feta discs

2. Place the butternut on a baking tray and drizzle with a dash of olive oil and a sprinkle of salt, roast for 30 minutes until cooked through. 3. Mix together the remaining olive oil, balsamic vinegar, honey and mustard. 4. Season with salt and pepper and keep aside.In a large bowl mix together the beetroot, roasted butternut, rocket and pumpkin seeds. 5. Coat with the dressing and serve immediately. Enjoy the fish with this light and simple salad


Serves 4-6

Method:

Preparation Time: 5 minutes Cooking Time: 20 minutes Total Time: 25 minutes

1. Prepare fish burger according to cooking suggestions on packaging.

Ingredients: 450 g Sea Harvest Fish Burgers 6 Small Burger buns Lettuce Sliced Tomato 100 ml Mayonnaise 3 tbsp (45 ml) Sweet Chilli sauce 2 cups (500 g) Sweet Potato, cut into thick slices Oil for deep frying 200 g Wild rocket 3 crumbled Feta discs

2. Mix the mayo and the sweet chilli sauce together. 3. Using a star shaped cookie cutter, cut the sweet potato slices into stars. 4. Heat the oil to 200 째C in a large pot and fry the sweet potato stars until golden brown and cooked through. 5. Assemble the burger on small burger buns and serve with star shaped chips sweet chilli mayo.


SARAH GRAHAM Self-confessed “regular person�, Sarah Graham, is a homely cook that believes in making simple meals, to bring people and families together. Despite not being a professional chef, her passion shines through in everything she prepares. Her show bitten, on SABC 3 at 16h00, is all about creating unintimidating dishes for real people in real social situations. Natural cooking for those who appreciate that everyday food is made by everyday people... with love.


Serves 4-6

Method:

Serves 4-6

Method:

Preparation Time: 10 minutes Cooking Time: 10 - 12 minutes Total Time: 20 - 22 minutes

1. Pre-heat your oven to 220°C. Lay the fish fingers out on a baking tray and sprinkle with the cumin and then bake for 10 - 12 minutes until golden.

Preparation Time: 5 – 10 minutes Cooking Time: 10 - 12 minutes Total Time: 15 - 22 minutes

1. In a large saucepan on medium to high heat, add the olive oil and cook the curry paste for 1 minute or until fragrant. Add in the garlic and ginger and cook for another minute.

Ingredients: For the Fish Tacos 8 Sea Harvest Fish Fingers ½ tsp (2.5 ml) ground Cumin 4 Tortilla Wraps 4 tbsp (60 ml) Sweet Chill sauce 4 tbsp (60 ml) Creme Fraiche or Sour Cream For the Avocado Salsa 1 ripe Avocado, cubed 1 ripe Tomato, cubed ½ red Bell Pepper, cubed ½ small red Onion, cut into small cubes ½ cup (125 ml) whole Kernel Sweetcorn 1 tbsp (15 ml) chopped fresh Coriander 1 tbsp (15 ml) chopped fresh Mint 1 tbsp (15 ml) chopped fresh Parsley 1 tbsp (15 ml) Lemon juice 1 tbsp (15 ml) Olive oil Salt and freshly ground Black Pepper

2. Prepare the salsa by adding all the ingredi-

ents to a bowl and mixing together gently until just combined.

3. Assemble your wraps as follows:

Lay out one tortilla and spread with 1 tbsp sweet chilli sauce and 1 tbsp creme fraiche or sour cream down the centre. Add two fish fingers broken into rough chunks and then spread over 2 tbsp of the salsa. Roll, cut into two halves and serve immediately.

Ingredients: 1 tbsp (15 ml) Olive oil 2 tbsp (30 ml) red or green Thai Curry paste 1 clove Garlic, chopped 1 tsp (5 ml) grated fresh Ginger 1 can Coconut Milk ½ - ¾ cup (150 ml) Fish stock 2 tsp (10 ml) Fish sauce 400 g Sea Harvest Cape Whiting Steaks / Hake Medallions 750 g Mussels with shells, de-bearded and cleaned 300 g Prawns, de-veined 1 red Bell Pepper, sliced into slivers 100 g Snap Peas Juice of 1 Lime 2 tbsp (30 ml) chopped fresh Coriander

2. Add in the coconut milk, fish stock and fish sauce and simmer for a further 2 minutes. 3. Add in the seafood and simmer for about 5 minutes with the lid on, or until the fish is cooked through, then add in the red pepper and snap peas. 4. Remove from the heat, stir through the lime juice. Sprinkle over the coriander and serve immediately.


SEA HARVEST CORPORATION (PTY) LIMITED Email: info@seaharvest.co.za Tel: +27 21 468 7900 Fax: +27 21 465 5883 Customer Care Hotline: 0860 673 673 IF YOU WANT TO FIND OUT MORE ABOUT SEA HARVEST, OR ANY OF THEIR GREAT PRODUCTS, VISIT WWW.SEAHARVEST.CO.ZA


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