Prime
Fish and mushroom sauce
What you need to know:
Do not leave the head, skin, fins or bones behind.
This fish dish is easy to prepare and the flavours of fish and fresh mushrooms make it a delight to the palate! Any fish monger will fillet fresh fish for you, so that young children and elderly can enjoy their meal without the fear of swallowing any bones.
Do not leave the head, skin, fins or bones behind. These make excellent fish stock or soup and many people do enjoy eating the head. Fish spoils easily so it is best eaten on the same day. Any stock or soup can be frozen for use the next day.
Ingredients for the dressing
Fish head, bones, skin and fins
2 tsp mixed dried herbs
1 stick celery, finely chopped
1 large onion, sliced
½ tsp freshly ground black pepper
1 tsp salt
For the fish and mushroom sauce
4 fish fillets
2 cups chopped mushrooms
1 large onion, sliced 175ml (¾ cup) plain yoghurt
1 tsp finely grated ginger 1 tsp finely grated garlic
1 tsp fish masala
2 tbsp lime juice
Fish stock
1 tbsp oil
Oil for brushing
2 large tomatoes, finely chopped
Salt
Method
1. Wash well the head, bones and other fish trimmings and put in pan. Cover with water, add the salt and bring to the boil.
2. Add the onion and celery, reduce the heat to low simmer for no more than 40 mins. to avoid the stock becoming bitter. Strain and use as required. Freeze what you do not use for the next day.
For the fish and mushroom sauce
1. Sprinkle the fish fillets with salt and lime juice on both sides and bush with a little oil. Brush a metal grill with a little oil and grill the fish on medium heat for 5 mins on each side, over charcoal or under an electric grill. If using charcoal, wait until the coal forms a white ash before grilling. You could also pre-heat the oven to 180C/350F/gas 4 for 10 mins and then bake the fish on an oiled rack for 10 mins.
2. Heat the oil in a pan and fry the onion until golden. Add the tomatoes, cover the pan and cook over medium heat until cooked. Adding a little fish stock to prevent burning.
3. Add the mushrooms and a little more fish stock and cook stirring on low heat for about 5 mins.
4. In a bowl, mix the yoghurt, ginger, garlic, fish masala and a large pinch of salt.
5. Pour the yoghurt mixture over the mushroom and cook stirring for about 3 mins.
6. Add the fish fillets and pour enough fish stock to just cover them. Simmer the sauce on low heat until the fish is done, being careful not to over-cook it.
7. Serve with white rice, chapatti and a fresh vegetable salad.
