2019-08-01_Men_s_Health_South_Africa

MH.CO.ZA/ August 2019 117

¼ CUP OLIVE OIL

1 GARLIC CLOVE

1 T FRESHLY CHOPPED

PARSLEY

¼ t GROUND CORIANDER

¼ t GROUND CUMIN

FRESHLY MILLED

SALT AND PEPPER

JUICE AND ZEST OF ½ A

LEMON (THE OTHER HALF

IS USED FOR THE FISH)

FOR THE MARINADE

2 (200-300G EACH)

ANGELFISH FILLETS

200G TENDERSTEM

BROCCOLI,

ROUGHLY CHOPPED

(ORDINARY

BROCCOLI WILL

ALSO WORK)

1 CUP KALE, CHOPPED

1 GARLIC CLOVE,

ROUGHLY CHOPPED

1 t FRESH GINGER, GRATED

FOR THE FISH & BROCCOLI

Angelfish And Broccoli

2 Portions | 30 min prep | 10-15 min baking

FRIDAY NIGHT:

1. Preheat the oven to
   200°C.


2. Place all the
   marinade ingredients
   in a food processor
   and pulse to mix
   everything thoroughly,
   but don’t make the
   mixture too smooth.


3. Pour the marinade
   into a shallow dish and
   place the fish fillets in
   it. Let the fish stand in
   the marinade for 10-15
   minutes.


4. Cover a baking tray
   with a layer of oil, place
   the fish on top and bake

in the oven for 10-15

minutes, until cooked.

5. Heat the olive oil
   in a deep frying pan
   over high heat. Fry
   the broccoli and
   kale together for 5
   minutes.


6. Add the garlic,
   ginger and sesame
   seeds and fry for
   another 2 minutes.
   Season with freshly
   milled salt and
   pepper.

To Serve

Serve with a knob of

garlic butter on each

fillet. And if you want

to be extra fancy,

garnish with black

sesame seeds. (If

you’re cooking this

recipe for a date, I

strongly recommend

you do use the black

sesame seeds!)

1 T SESAME SEEDS

½ A LEMON

OLIVE OIL

FRESHLY MILLED

SALT AND PEPPER

LUMPS OF GARLIC BUTTER

BLACK SESAME SEEDS

(OPTIONAL)

F

R

ID

AY

NIGHT:

ANGEL

FI

SH

Day.

5

Angelfish is another reason I’ve started to cook

fish more often. Let’s be honest, fish is shockingly

expensive. Salmon, fresh tuna and even stockfish

are prohibitively priced. Well, that’s where angelfish

comes in – a most suitable name, if you ask me.

“