Cape Pickled Fish
45 minCape classics
Curry-spiced, tangy, and better on day two. An Easter tradition worth making all year.
Method
- 1
Season the hake, dust lightly in flour and pan-fry in oil for 3 minutes a side until golden. Set aside.3 min
- 2
In the same pan soften the onion rings for 5 minutes — they should keep a little bite.5 min
- 3
Add curry powder and turmeric and stir for 30 seconds.1 min
- 4
Add vinegar, water, sugar and bay leaves. Simmer 5 minutes.5 min
- 5
Layer fish and onions in a dish and pour over the hot sauce.
- 6
Cool, cover and refrigerate at least 12 hours before serving.
One step per screen, read aloud, timers built in.
Per portion
Fibre: 3 gSugar: 15 gSodium: 134 mg
Computed from USDA FoodData Central SR Legacy (April 2018) per-100g values applied to ingredient gram weights derived from stated recipe quantities (grams used directly) or from USDA SR Legacy food_portion.csv household measures (tbsp/tsp/clove/'medium' item references) where recipe used volume/count units — see 'calculation' lines for each ingredient's basis. LOWER-BOUND ONLY: 'salt and pepper'/unspecified salt, unspecified sauces/dressings, and garnish-only items were excluded per instructions (no gram quantity given), so actual sodium (and to a lesser extent kcal/fat/carbs from such omissions) is almost certainly higher than shown. Unspecified/omitted ingredients: brown vinegar (60 ml): unit not handled — EXCLUDED, not estimated; water (30 ml): unit not handled — EXCLUDED, not estimated; bay leaves (per batch): marked '(per batch)', not a per-serving quantity — EXCLUDED
Calculation sources
- hake fillets, cut in portions: 180.0 g -> USDA SR Legacy fdc 173713 (Fish, whiting, mixed species, raw) - ANALOGUE for hake (whiting, same order Gadiformes; no hake entry in SR Legacy); raw weight basis
- onion, sliced into rings: 55.0 g -> USDA SR Legacy fdc 170000 (Onions, raw); USDA 'medium onion' reference weight = 110 g x q=0.5
- sugar: 12.6 g -> USDA SR Legacy fdc 169655 (Sugars, granulated); 1 tbsp = 3 x USDA tsp portion (4.2 g) = 12.6 g
- mild curry powder: 2.0 g -> USDA SR Legacy fdc 170924 (Spices, curry powder); USDA portion 1 tsp = 2 g
- turmeric: 1.5 g -> USDA SR Legacy fdc 172231 (Spices, turmeric, ground); USDA portion 1 tsp = 3 g
- flour, for dusting: 7.8 g -> USDA SR Legacy fdc 168894 (Wheat flour, white, all-purpose, enriched, bleached); 1 tbsp = 1/16 of USDA cup portion (125 g) = 7.8 g
- oil: 14.0 g -> USDA SR Legacy fdc 172336 (Oil, canola) - ANALOGUE for unspecified 'oil'; USDA portion 1 tbsp = 14 g