Baked Linefish with Minted Mango Yoghurt

4 x 200 g portions filleted linefish; skin on 60 ml olive oil

salt, milled black pepper, cayenne pepper

30 ml freshly squeezed lemon juice Tabasco sauce

Minted Mango Yoghurt

250 ml plain, thick yoghurt

1 medium, ripe stringless mango, peeled, pipped and chopped

leaves plucked from 2-3 sprigs fresh mint

Set the oven at 220 °C. Pour the olive oil into a baking dish to fit the fish snugly, add the fillets and turn to coat. Season with salt and pepper and sprinkle with lemon juice and a few drops of Tabasco.

Bake uncovered for 10-12 minutes until cooked.

Minted Mango Yoghurt: While the fish is cooking mix together the yoghurt, mango and mint in a food processor. Purée smoothly and season with salt and pepper.

Pour the minted mango yoghurt sauce over the fish and place under a hot grill for 2-3 minutes. Garnish with a dash of cayenne pepper.

To Serve: Place fish on warm plates and serve with sautéed potatoes and lightly cooked vegetables.

Serves 4

Black Mushrooms

Rolled in Sesame Seeds, with Prawns,

Julienned Vegetables and Indonesian Peanut Sauce

4-8 large black mushrooms (1-2 per serving)

200 ml sesame seeds

cake flour

2 eggs, lightly beaten

Peanut Sauce

30 ml olive oil

100 ml Ketjap Manis

60 ml peanut butter

Prawns and Julienne Vegetables 16 large prawns, shelled and deveined

300 g julienned vegetables (carrots, leeks, celery, red, green, yellow peppers)

olive oil

5 ml crushed garlic,

5 ml finely chopped fresh red or green chilli (discard seeds, or add for a hotter dish)

5 ml crushed green ginger

5 ml finely sliced fresh lemon grass stalks small bunch fresh coriander, chopped coriander leaves for garnish

Set the oven at 180 °C. Grease a baking tray. Toast the sesame seeds in a dry frying pan.

Roll the mushrooms in flour, dip in beaten egg, and coat with sesame seeds. Place on a baking tray and bake for 10-15 minutes.

Peanut Sauce: Mix the ingredients in a small saucepan and simmer, stirring constantly, to form a smooth sauce. If it's too thick, add a little water or chicken stock.

Dukkah-Crusted Fish with Cucumber Salad

Dukkah is an Egyptian nut and seed mixture. Eat on bread, sprinkle over salads and vegetables, or use to coat fish. It keeps well in an airtight jar, so mix a reasonable quantity at a time.

6 x 180 g portions filleted, firm white fish, skinned and sliced on the diagonal

freshy squeezed lemon juice, salt,

milled black pepper, butter

lemon wedges for squeezing

Dukkah

250 g sesame seeds

125 g coriander seeds

125 g hazelnuts, roasted and skinned

75 g cumin seeds

Cucumber Salad

1 English cucumber

salt

1 red onion, finely sliced

1 fresh red chilli, seeded and finely chopped 10 ml sugar

50 ml freshly squeezed lemon juice

Dukkah: Roast all the ingredients separately in a dry frying pan. Grind in a hand mill or blender, keeping the mixture coarse (don't allow the nuts and seeds to become oily). Mix and store in a sealed bottle.

Cucumber Salad: Make ahead so that it can drain and chill; it is best within 2 hours of preparing. Finely slice the cucumber (a mandoline works best), sprinkle with salt and pile in a sieve. Set aside to drain for 10 minutes.

Rinse with cold water and spread on a cloth to dry. Mix in a bowl with the onion, chilli, sugar and lemon juice. Cover and chill.

To Serve: Sprinkle fish with lemon juice, season with salt and pepper, roll in dukkah and fry in sizzling butter in a non-stick frying pan, turning once. As it's thinly sliced, the fish cooks in a minute or two.

Place on warm plates and serve with cucumber salad and lemon wedges. Serves 6

Pomegranate's Pickled Fish

This is well worth making in large quantities, as it improves with keepin and has a fridge life of two weeks, if kep well covered.

1,5 kg yellowtail, kabeljou or geelbek (Cape salmon), filleted and skinned

200 ml vegetable oil

1 kg onions, finely sliced

15 ml fresh, well-made masala

5 ml fennel seeds

5 ml coriander seeds

5 ml black peppercorns

2 ml whole cloves

4-5 bay leaves, preferably fresh

125 g dried apricots

500 ml red or white wine

(red gives a deeper colour to the dish)

10 ml coarse salt 75 ml vinegar

30 ml brown sugar

Place fish in a baking dish which allows sufficient space for the sauce.

Heat the oil in a large saucepan and fry the onions very slowly until they begin to colour; allow about 30 minutes, so the onion becomes nice and sweet.

Stir in the masala, fennel, coriander, peppercorns, cloves and bay leaves, fry for about 30 seconds, then add the apricots, wine and salt. Simmer very gently uncovered for about 20 minutes (or longer) until the flavour is just right; the wine reduces and the oil begins to thicken the sauce; don't rush things!

Add the vinegar and brown sugar. Check and adjust the flavour if necessary.

Set the oven at 200 °C. Pour sauce over the fish, cover with foil and bake for 20 minutes. Pierce with a fork to see if the fish is-nearly done; if not bake for 5 minutes more (cooking time depends on the oven and the baking dish, but remember that the fish will continue to cook as the sauce cools).

Cool completely, then cover and refrigerate for at least a day before serving.

To Serve: Offer as is, or serve on salad leaves with home-made mayonnaise. Serves 10 as a starter or light lunch

Dieting Health Different Types of Sprouts

1. Adzuki Sprouts

Adzuki beans are a smaller cousin of Chinese mug beans. The small lentil-shaped bean produces a thin feathery sprout that has a full, rich flavor. They add texture and flavor to salads and sandwiches or can be added to stir-fry dishes. When cooking adzuki sprouts, leave them in the pan just long enough to warm them, as they can get mushy very quickly. Eating adzuki sprouts can help to control blood sugar levels. Adzuki beans sprout in five to seven days.

2. Alfalfa Sprouts

Alfalfa is probably the most well-known sprout The word alfalfa is derived from Arabic and, roughly translated, means "father of all foods." Alfalfa's list of therapeutic values is noteworthy. It has been used as a remedy for Arthur-tis, diabetes, ulcers, and high cholesterol, and contains estrogen like compounds that can reduce the risk of breast cancer. The sprouts are rich in chlorophyll, magnesium, manganese, and protein. They have a full-flavored, nutty taste, and are best consumed raw. Alfalfa sprouts within four to seven days. The seed jackets tend to cling to the sprouts but they can be rinsed to remove most of the hulls. They are sensitive to heat and direct light, so sprout them in a cool, shady area with indirect light.

3. Buckwheat Sprouts

Buckwheat is not a true grain but an herb. The sprouts have the largest leaf of any sprout and the seed is hard and must be removed before eating. The seeds mature in about nine to ten days. Around day six, immerse the entire sprouting basket into a basin of room-temperature water. Gently swishing the basket around will cause many of the seed hulls to fall off. Shake off excess water and allow them to continue to sprout for a few more days. Harvest them when 80 to 90 percent of the hulls have fallen off. The remaining hulls will have to be removed by hand, but it's worth the extra work. Buckwheat sprouts are long and slender, with a crunchy texture and a mild flavor that is similar to Bibs or Boston lettuce. They are loaded with B vitamins, magnesium, and phosphorus. They are very easy to digest and aid in metabolizing fats.

4. Cabbage Sprouts

Cabbage sprouts have a robust, peppery flavor similar to that of the mature vegetable. The thin, glasslike sprouts have a small green leaf at the top. Be sure to rinse them twice a day to prevent the seed jackets from develop mold. The seeds of kale, rutabaga, turnip, and black m tart, also members of the cabbage family, produce spry that are similar in flavor and texture.

5. Chit, Cress, Flaxseed, and Phylum Seed Sprout

Chit, cress, flax, and phylum are considered gelatin seeds. They are extremely nutritious but require a lie extra effort to sprout because of their mucilaginous nab Integrating them in a basket with other seeds, such alfalfa, kale, and clover, is the easiest way to enjoy the unique sprouts. Other sprouting methods involve us clay sprinters or sprouting on top of a bag or an inner basket. With lots of bright-green leaves, they are visa appealing and dress up any salad. Their mucilage cons helps to cleanse the intestinal tract and promote health. Flaxseed sprouts should be harvested when t reach about one-quarter inch in height, since allow them to grow too long will result in a very bitter unpalatable sprout. Chit and cress sprouts are very spicy while phylum has a nutty flavor. Gelatinous seeds c require one hour of soaking time.

6. China Red Pea Sprouts

China red pea is a mild-flavored sprout with a chewy tune. The sprouts can reach five to eight inches in he and are topped with large, beautiful green leaves that have a flavor similar to buckwheat lettuce. The stalks are high in fiber. The germination rate is about 99 percent, and they reach maturity within seven to ten days. Frequent rinsing will wash away the hulls, which are prone to decay.

7. Clover Sprouts

Clover is related to alfalfa and the much-sought-after four leaf clover. There are many types of clover, but the most commonly available are red and crimson. Clover seeds are small, hard seeds that easily sprout and mature within six days. Like alfalfa, they are sensitive to heat. They have a pungent taste and a delicate threadlike texture. Crimson clover has a large leaf and readily sheds its hull. Clover sprouts contain an abundant supply of easily absorbable calcium and magnesium. Clover can tone and relax the nervous system and work as an antispasmodic. These sprouts also help detoxify the body and purify the blood.

8. Fennel Sprouts

Fennel seeds sprout within two to three days but it takes from ten to fourteen days to reach maturity. It's well worth the wait. Fennel's sweet, warm flavor enhances breads, salads, or grain dishes. The sprouts are very strong and aromatic, and a little goes a long way. Fennel sprouts are very easy to digest, and the seeds, as well as the sprouts, can be eaten.

9. Fenugreek Sprouts

Fenugreek is an aromatic sprout with a unique flavor that is similar to celery, yet bitter. It is best to mix fenugreek sprouts with other sprouts such as alfalfa. The stem of the sprout is green and about four inches long, with a rich emerald-green, oval leaf. Fenugreek sprouts are a rich source of vitamin A and iron. They aid digestion and lower blood sugar.

Lentil Sprouts

Lentils are medium-sized legumes and sprout within four to five days. The mature sprout will have a one- to two-inch tail with a “bean" on top. They have a fresh, mild flavor and crisp texture. Lentil sprouts are rich in potassium, silicon, and phosphorous, and trace elements important to optimum health.

10. Mug Bean Sprouts

Mug bean sprouts are a staple in Asian cuisine and are commonly found at salad bars. Mug bean sprouts are fairly large, with a crisp, crunchy texture. Their mild flavor lends itself to a variety of uses, including soups and casseroles. The hulls should be removed prior to eating by soaking in a basin of room temperature quality water; the hulls will float to the surface where they can be skimmed off the top. Home-sprouted mug beans look different from the plump, white stalks on the commercial market. Commercial growers achieve this effect by applying ethylene gas, a naturally occurring plant hormone that hastens ripening. To approximate this effect, place sprouts in a bag with a green banana and allow the banana to turn yellow. As the banana ripens, it will emit ethylene gas that will enhance the size and color of the mug bean sprouts.

11. Onion and Garlic Sprouts

Onion and garlic seeds can be sprouted, and, just like the bulbs, they have powerful healing qualities. The sprouts are chock-full of vitamins, minerals, and enzymes necessary for cellular growth. They take about two weeks to sprout, but it is well worth the wait. They have a pungent, flavorful taste and make a great addition to salads or homemade dressings. Garlic and onion sprouts have a natural antibiotic effect on the body, making it more resistant to bacteria and parasites. They also act to purify the blood and cleanse the liver.

12. Radish Sprouts

Radish sprouts are slender and threadlike, with a fiery hot flavor similar that of to the vegetable but even spicier. It is best to mix radish sprouts with milder sprouts to tone down their heat. Radish seeds sprout easily within five days. The sprouts develop tiny hairs called cilia, which are often confused with mold. The cilia are formed to seek water, so they are an indication that the sprouts need more vigorous rinsing. There are several varieties of radish that can be sprouted, including darken, which is sometimes marketed as chewier. China rose radish sprouts, which have brilliant leaves with reddish stalks, make a stunning presentation on a salad. Radish sprouts can help clear the sinuses and ease respiratory problems.

13. Soybean Sprouts

Soybean sprouts have a strong flavor and a firm, crunchy texture. They should be lightly cooked for ease of digestion and to eliminate natural toxins. They are a terrific source of protein, second only to alfalfa. Eating the sprouts can help to lower cholesterol and regulate blood sugar levels.

14. Sunflower Sprouts

Sunflowers are among the most familiar garden plants, and throughout history, they have been used for medicinal purposes. Literally every part of the plant has some therapeutic use. Often referred to as the king of sprouts, sunflower sprouts can reach six or seven inches in height and have large, succulent leaves. They contain more protein per serving than spinach! They also contain ample supplies of iron that promote healthy blood cells and calcium necessary tor the development and maintenance of healthy teeth and bones. They are one of the only plant sources of vitamin D, which is necessary for controlling the metabolism of calcium and phosphorus in bone building and tooth formation. It is also valuable in treating heart conditions. Their robust, almost meaty flavor and crisp texture make them versatile enough for salads as well as for cooked dishes. The seeds germinate easily and mature within ten days. Just like the gigantic sunflower plant that follows the sun's progression from east to west, the sprouts require plenty of sunlight to sprout. They also require lots of water. The black oil sprouting variety has the best germination rate and the hulls fall off naturally.

15. Wheatgrass

Wheatgrass is one of the most highly nutritious foods on the planet and is easy to grow. Fill a large tray (like the type used for bedding plants) with soil and plant the seeds. Cover the tray with plastic and place it on a windowsill until the first sign of green appears. Then remove the plastic, water as needed, and watch the fresh greens grow. Wheatgrass juice is used throughout the world for healing many diseases, is 1n excellent tonic, and is good for all intestinal disorders. Be sure to watch for signs of mold; if it appears, cut back on watering and rinse the sprouts well before using them.