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Cook: 25 minutes


Tonight’s dinner is a recipe I got from a colleague that I taught with at Burgersdorp High School about 10 years ago, and one that I have made many times over the years, but have now ketofied! A super tasty fish casserole and it feeds a family. Serve with a green salad or avocado. It is really delicious! And if you are not keto/low carb, just use cooked rice in the place of the cauli rice.

  • Spanish rice:
  • 25 ml olive oil
  • ½ onion, chopped
  • ½ red capsicum, chopped
  • 1 courgette, chopped (baby marrow)
  • 1 teaspoon each dried parsley, chives and paprika
  • 2 teaspoons turmeric
  • salt and pepper to taste
  • 800 g cooked cauliflower rice (or plain rice if not low carb)
  • 700 g raw hake/ any white fish
  • Sauce:
  • 50 g butter
  • ½ onion, chopped
  • 2 rashers bacon, chopped
  • 7 mushrooms, sliced
  • 8 – 10 frozen prawns
  • 2 tablespoons chopped fresh parsley
  • 50 ml white wine or water
  • 200 ml cream
  • salt and pepper to taste
  • 100 g crumbled feta cheese

Fry the onion, capsicum and courgette in oil for about 10 minutes.
Add the spices and cauli rice and fry about 7 more minutes.
Spoon into an oven dish.
Place the raw fish fillets on top of the rice, and sprinkle with salt.
Melt the butter in a pan and fry the onions and bacon for about 10 minutes.
Add the mushrooms and prawns and fry for 8 more minutes.
Add the rest of the ingredients and simmer for 10 minutes.
Pour the sauce over the fish and cauli rice, sprinkle the feta on top and bake for 25 minutes at 190ºC until the fish is cooked.
Serve with a green salad.

Recipe and photo: Ilze Jacobs

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