26 October 2016Last updated

Food | Recipes

Spice route

Who says easy isn’t flavourful? These quick fixes are a treat for all the senses

Camera Press
1 Mar 2016 | 11:44 am
  • Italian fish bake.

    Source:Camera Press Image 1 of 3
  • Cauliflower and bean curry.

    Source:Camera Press Image 2 of 3
  • Teriyaki beef with stir-fried vegetables

    Source:Camera Press Image 3 of 3

Italian fish bake

Prep time 5 mins
Cooking time 25 mins
Serves 4

Olive oil, as needed
400g fish steaks
1 onion, sliced
1 garlic clove, chopped
1 tin chopped tomatoes
2 tsp tomato paste
125ml non-alcoholic white wine
1 tsp dried Italian herbs
2 peppers, sliced
Cooked pasta or potatoes, to serve
Fresh parsley or oregano, to garnish

Preheat the oven to 180°C.

Drizzle an ovenproof dish with olive oil and place the fish in it. Season.

Mix together the onion, garlic, tomatoes, tomato paste, non-alcoholic wine and herbs and pour over the fish. Top with the peppers and drizzle with oil. Cover with a foil and bake for 15 minutes.

Remove the foil and bake for another 10 minutes or until the fish is cooked.

Plate the pasta or potatoes and place the fish on top. Garnish and serve hot.

Cauliflower and bean curry

Prep time 5 mins
Cooking time 15 mins
Serves 4

2 tbsp sunflower oil
1 onion, sliced
1 tbsp curry powder
1 red chilli, chopped
1 tin coconut milk
1 head of cauliflower, cut into florets
1 tin butter beans, rinsed and drained
Fresh coriander, to garnish
Steamed basmati rice, to serve

Heat the oil in a saucepan and sauté the onion until soft.

Add the curry powder and chilli, sauté for a minute, then pour in coconut milk, a little at a time, stirring to mix well.

Add the cauliflower and bring it to a simmer. Cook for about 7-10 minutes, until the cauliflower is almost tender.

Add the beans and simmer for another 2-3 minutes or until heated through. Season to taste with salt.

Garnish with coriander and serve immediately with steamed rice.

Teriyaki beef with stir-fried vegetables

Prep time 15 mins
Cooking time 10 mins
Serves 4

100ml teriyaki sauce
300g rump steak, sliced
1 tbsp cornflour
Sunflower oil, as needed
1 pack ready-cut stir-fry vegetables
2 spring onions, finely sliced
Japanese noodles, to serve
Coriander sprigs, to garnish

Pour half the teriyaki sauce over the steak pieces and mix well. Leave to marinate for 10 minutes.

Add a little water to the cornflour and mix to make a paste. Add the remaining teriyaki sauce to the cornflour solution, mix well, then heat in a wok until the blend thickens. Remove and keep aside.

Heat a little oil in a clean wok and sear the meat. Remove and mix with the cornflower sauce. Set aside.

Heat a little more oil in a clean wok and stir-fry the vegetables until just done. Throw in the spring onions and remove from the heat.

Plate the noodles, beef and vegetables, garnish with coriander and serve hot.

Camera Press

Camera Press