Angelfish

QUICK FACTS

Nutrition Value: Omega 3, Protein, High in calcium

Ways to cook: Braai, Bake, Poach, Pan Fry, Grill, Sauté

Portion Size per person: 250g – 300g

Taste: Angel fish is mildly flavoured and its delicate flavours goes well with salty taste of the caper sauce.

Sides Suggestions:

  • Angelfish Carpaccio with Asian Blueberry dressing.
  • Piccata style Angel fish spaghetti and wilted spinach
  • Angel fish with grilled asparagus & roasted Garlic-Parsley-dressing.
  • Angelfish Sauce Vierge
  • Garlic & Herb Pan-fried Angel fish with rice and mixed garden salad
  • Angel fish with smashed peas
  • Oven grilled Angelfish with Lemon Pilaf

Similarities: Angelfish are very similar to John Dory

To Drink with Angel Fish:  Sauvignon Blanc, Shiraz, Cabernet, Beer, Chenin Blanc, Chardonnay, Pinot Grigio.

Best way to cook

Pan-frying: You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish.

Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it. You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

Oven baking: Baking fish in the oven enables you to control the cooking temperature and limit how much you handle the fish, preventing it from overcooking or falling apart.

Season fillets with pepper, dip in egg and coat in bread crumbs. Preheat the oven to 275°C and line a baking tray (glass or metal) with aluminium foil. Brush with olive oil.

Arrange the individual fish fillets on the baking tray in a single layer. Don’t allow the fish fillets to overlap one another. Bake in the pre-heated oven for 15 to 25 minutes or until the fish flakes easily, basting frequently with butter.