Pickled Fish (Cape Malay Style) – Heart-Smart Version
Your favourite Easter classic – reimagined for a lighter, cleaner finish.
Short Description
Cape Malay pickled fish is a South African tradition – fragrant with curry, gently sweet, and beautifully spiced. This healthier interpretation keeps all the bold flavour but replaces heavy frying and excess oil with oven-baked fish and a lighter pickling sauce. We use sustainably available local hake and heart-smart oils for balance. The result? Tender fish, vibrant spices, and a clean, bright finish that still honours heritage.
Ingredients (Serves 6)
Fish
- 1.2 kg fresh hake fillets (skin removed)
- ½ cup wholewheat flour
- 2 tsp mild curry powder
- ½ tsp turmeric
- ½ tsp black pepper
- ½ tsp sea salt
- 2 tbsp canola oil (for brushing)
Pickling Sauce
- 2 tbsp canola oil
- 2 large onions, thinly sliced
- 3 garlic cloves, minced
- 1 tbsp grated fresh ginger
- 2 tbsp mild curry powder
- 1 tsp ground coriander
- ½ tsp turmeric
- 1 bay leaf
- 1 cup apple cider vinegar
- ¾ cup water
- 2 tbsp brown sugar (or 1½ tbsp honey)
- 8–10 black peppercorns
Method
- Preheat oven to 190°C. Line a baking tray with baking paper.
- Mix wholewheat flour, curry powder, turmeric, pepper and salt. Lightly coat the hake fillets.
- Place fish on tray, brush lightly with canola oil and bake for 15–18 minutes until just cooked through. Set aside to cool slightly.
- In a large saucepan, heat 2 tbsp canola oil over medium heat.
- Add onions and cook gently for 8–10 minutes until soft and lightly golden (not browned).
- Stir in garlic, ginger and all spices. Cook 1 minute until fragrant.
- Add vinegar, water, sugar, peppercorns and bay leaf. Simmer gently for 5–7 minutes. Taste and adjust sweetness if needed.
- In a glass dish, layer fish and warm sauce, ensuring the fish is fully covered.
- Cool completely, cover and refrigerate for at least 24 hours before serving. Flavour improves after 48 hours.
Nutrition Snapshot (per serving)
- Calories: ±320 kcal
- Cholesterol: ±65 mg
- Omega-3: ±1.2 g
- Omega-6: ±2.5 g
Why it’s a smarter choice
Baked instead of deep-fried, reducing unnecessary saturated fat.
Uses canola oil for a better fat profile.
Hake provides lean protein and natural omega-3s.
Lower sugar and balanced vinegar keep flavour sharp without heaviness.
Chef’s Tip
For extra heart benefit, add a few slices of fresh chilli and 1 tablespoon crushed coriander seeds to the sauce — you’ll deepen flavour without adding fat or salt.
Curious how this fits into your weekly intake? Discover smarter meal planning.