Seeing I stocked two cans of pineapples last time for my sweet and sour pork and have some remaining capsicum sitting idly in the fridge, I thought I’d be resourceful and make use of the other can by experimenting with air-fried sweet and sour fish this time. Batter the hoki fillets up with bread crumbs, stick it in the fryer for 10 minutes at 180 degrees celsius, then mix it in with the sweet and sour sauce. Simple.
- Slice of hoki fillet (large palm size) cut into 1-2 inch cubes
- 1 small can pineapples in syrup
- 1/2 red and 1/2 yellow capsicum, sliced into cubes
- 1/3 cup bread crumbs
- 1 shallot, wedged
- 1/3 cup ketchup
- 1/6 cup apple cider sauce
- 1 tablespoon of sugar
1) Cut capsicum and shallot into wedges.
2) Wash and pat dry fish fillet. Cut fish into slices.
3) Rub white pepper and salt over fish. Batter fish with bread crumbs mixed in with 1 teaspoon of olive oil. Stick in air fryer for 10 minutes at 180 degrees celsius.
4) Heat saucepan on medium heat. Add oil, capsicum and shallots. Fry until lightly brown.
5) Make sauce. Pour in apple cider vinegar, ketchup and sugar in saucepan. Heat until boiling. Pour mixture into saucepan with the vegetables and stir together.
6) Cover fish with the sauce. Transfer to plate and serve.
Found some bacon rashers in the freezer and some fresh cherry tomatoes so decided I’ll get a bit “experimental” tonight. First thing that came to my mind was to make a bacon wrapped hoki fillet with a pan fried tomato salsa. Given that it is my first time attempting this dish, I am pleased it turned out surprisingly well and aesthetically pleasing. Simple enough to make for every home cook 🙂
INGREDIENTS (serves 1):
- 2 bacon rashers
- 1 hoki fillet (defrost if frozen)
- ~8-10 cherry tomatoes, sliced thinly
- 1 shallot, diced finely
- 1 teaspoon balsamic vinegar
- Salt and white pepper, to season
- Olive oil
1) Line a roasting tray with baking paper. Preheat oven to 180 degrees celsius.
2) Defrost hoki fillet (if frozen). Wash and pat dry with paper towel. Season with salt and white pepper. Rub all over. Then wrap the two bacon rashers around the fillet like a parcel.
3) Place fish on roasting tray and bake for 10 minutes.
4) Prepare cherry tomatoes by washing, draining, and slicing thinly. Heat pan over medium heat and add olive oil. Chuck in the sliced tomatoes and stir fry, adding 3 tablespoons of water when needed to prevent the tomatoes from browning.
5) After 5 minutes or so, add in the diced shallot and sprinkle some salt and cook for another 5 minutes. When tomatoes turn soggy, add 1 teaspoon of balsamic vinegar and stir.
6) By now the fish in the oven should have been roasting for ~10 minutes. At the 10 minute mark, turn on the broiler function and transfer the tray to a higher rack, roughly 3 inches below the broiler, turning up the temperature to 200 degrees celsius. Broil for 5 minutes to get a golden colour.
7) Drizzle some balsamic glaze in a zig zag pattern over the fish. Serve while warm.
Sometimes I crave fish and chips but am ever so cognisant of my expanding waistline. Seeing home cooked food should be healthy I decided to give my Phillips air fryer a shot and make my own version of battered fried fish without the oil and chips. I used frozen New Zealand Hoki Fish Fillets. After coating it with bread crumbs and air frying it for ~7 minutes, it actually turned out rather tasty!
- Hoki fish fillet (if frozen can thaw overnight in fridge or put in air tight plastic bag and soak in room temperature water for 20 minutes)
- Bread crumbs
- Salt and Pepper to taste
1) Preheat air fryer 3 minutes at 190 degrees celsius.
2) Pour bread crumbs onto a plate and rub white pepper and salt over the fish fillet.
2) Mix a teaspoon of olive oil to the bread crumbs. Coat fish generously with the crumbs on both sides.
3) Place fish inside air fryer and set timer for 7 minutes. Halfway whilst cooking, flip fish over with tongs. Serve with lemon juice and/or ketchup.
Among the spectrum of “fats”, avocado has always been my top choice. While fat accounts for around three quarters of the calorie count of an avocado, most of it is monounsaturated fat, in the form of oleic acid. Monounsaturated fat is considered to be a “good fat” which reduces the level of bad cholesterol in your blood and lowers the risk of stroke and heart disease. Moreover, avocado is full of nutritional goodness. They are an excellent source of potassium (containing more per weight than bananas), and are rich in vitamin K, B, C, and E. Avocados are the key ingredient for guacamole. On that note, I decided to experiment by making my own fish tacos (minus the cilantro).
INGREDIENTS: (Makes two tacos)
- Palm size sea bass fillet
- Handful of cherry tomatoes
- Lime Juice (or Lemon)
- Flour/corn Tortillas
1) Wash and pat dry fish fillet with paper towel. Season with salt and pepper. Slice into strips.
2) Pan fry sea bass on medium heat until cooked. 3) Meanwhile, mash the avocado with the juice of one lime in a bowl. Season with salt and pepper. Add the chopped cherry tomatoes. 4) Heat tortilla skin on fry pan gently till warm (alternative is to stick them in the oven for 2-3 minutes). 5) Layer guacamole on tortilla wrap and sea bass. Fold and serve.