We have taken our traditional Cape Smoorsnoek loved by generations of Kapenaars and given it a bit of a healthy shake-up, with exciting results! Replacing potato with the lower-carb sweet potato and rice with the new trendy kid on the block, cauli-rice, this comfort-food has been elevated to nutritious good-for-you status. And snoek is on the SASSI green list, so you are doing the right thing for our environment, too.
Prep time 45 minutes
Cooking time 40 minutes
1 Food Lover’s Signature Braai Snoek, or similar
1 large cauliflower head
1 large sweet potato (about 300g), cooked
30 ml butter
30 ml Food Lover’s Signature Extra Virgin Olive Oil
1 large onion, chopped
1 clove garlic, minced
1 fresh chilli, seeded and chopped (optional, if you like it hot)
200 g small cocktail tomatoes, sliced in half or quarters
10 ml curry powder, mild or medium
Food Lover’s Himalayan Sea Salt & Black Pepper, to taste
5 ml mustard seeds
3-5 spring onions, depending on size, sliced diagonally
Remove fish from box and with a very sharp knife, cut in half. Replace one half in freezer and defrost other half overnight; this will give you about 400 g prepared fish. Dry fish with paper towels.
Cut into smaller pieces and fry in half the oil and butter until cooked and lightly browned. Remove from pan and set aside to cool.
Wash cauliflower, cut into florets, discarding the tough stems. In a processor, blitz florets in batches until the cauliflower is finely chopped and rice-size.
Slice sweet potato and dice into small cubes, skin on.
Add extra oil and butter to pan; toss in chopped onion, garlic and fry over medium heat. Sprinkle in curry powder and allow mixture to release its lovely aroma. Toss in chilli, if using.
Add the cauliflower rice and fry for a few minutes; if necessary, add a bit more butter to keep the dish moist.
Finally, add the snoek, sweet potato and tomatoes; combine and heat through gently. Scatter spring onion over and serve immediately, in the pan.