Fabulous Fish!


I usually buy the fish fillet from the fresh fish counter inside our supermarket. This is also usually cheaper than buying the frozen variety.

4 x 150g fish fillets (skin removed)

80ml flavoured flour

2 beaten eggs

70g (150ml) dry bread crumbs


Wash each fish fillet and pat it dry with kitchen paper. Roll each fillet in the flavoured flour. (I usually add fish / chicken spice to the flour). Dip fillets in the egg and roll it in bread crumbs, ensuring the whole surface is covered. Place the fish in the freezer for 15 minutes. This will ensure the breadcrumbs stick to fish. Fry in shallow oil until cooked or place fish under the grill for 8-10 minutes per side. Serves 4


750 ml broccoli

2 x 170g tinned tuna

1 x 430g tinned asparagus (optional)

1 x 150g crumbed potato crisps

250ml grated cheddar cheese

1 x 430g tinned cream of asparagus soup

150ml milk

Cook broccoli and break it up into small pieces. Place half of the tuna, broccoli and asparagus in an ovenproof dish. Sprinkle some of the potato crisps and cheese over and repeat layers, ending with grated cheese. Mix the asparagus soup with milk, bring to the boil and pour it over the dish. Bake for 25 minutes at 180deg celsius. Serves 4


2 x 170g tins of tuna, drained

500ml cooked rice

30ml margarine

30ml flour

300ml milk

125ml grated cheese

Salt and pepper


Grease a medium sized ovenproof dish with margarine. Melt the margarine in the microwave at full power, add the flour and the milk and mix thoroughly with a whisk until smooth. Microwave sauce for 3 minutes at full power or until sauce thickens, stir regularly. Mix the tuna and rice together and add it to the white sauce. Season with salt and pepper and spoon the mixture into the ovenproof dish. Microwave it at full power for 2 minutes, sprinkle cheese and paprika on top and microwave it for a further 3 minutes. Serves 4


1 x 170g tin of tuna, drained

1 x 410g tinned tomato and onion mix

2 tsp garlic

15ml brown sugar

10ml mixed herbs

500ml grated cheese


2 cups (500ml) self raising flour

125ml oil

125ml boiling water

1/2 tsp salt

Mix all the pastry ingredients together and spread the pastry in the bottom of a greased ovenproof pie dish. Mix the tuna, tomato and onion mix, garlic and sugar together and spoon it over the pastry. Sprinkle mixed herbs on top and cover thickly with grated cheese. Bake at 200deg celsius for 20 minutes. Serves 4


Thanks to Annaleen van Zyl from South Africa.

600g Hake fish fillets oil

125ml milk 500ml Bulgarian Yoghurt

salt and pepper 1 large egg, beaten

200ml fresh breadcrumbs 2 medium-sized tomatoes, sliced

1 finely chopped onion 125ml grated cheddar cheese

1/2 finely chopped green / red pepper

250g sliced button mushrooms

Grease an ovenproof dish. Soak the fish in 125ml milk and let it stand for a while. Remove fish from the milk, season with salt and pepper and roll in breadcrumbs. Place the fish in the ovenproof dish. Fry the onion, green pepper and mushrooms in a bit of oil until soft and spoon it over the fish. Mix the yoghurt with the beaten egg and pour it over the fish. Arrange the sliced tomatoes on top and sprinkle with cheese. Bake for 45 minutes at 180deg celsius. Serves 6


30ml margarine 15ml dried parsley

1 finely chopped onion 250g peeled, cooked butternut

250g sliced button mushrooms 250g peeled, cooked potatoes

600g Hake fish fillets (thickly sliced)

45ml butter / margarine

salt and pepper 30ml milk / cream

Fry the onion and mushrooms in the margarine until dry. Add the fish and fry until sealed. Spoon it into an ovenproof dish, add salt and pepper to taste and add parsley. Mash the potatoes and butternut together and add butter and cream to form a soft texture. Season to taste. Spoon it over the fish but do not level it out. Bake for 30 minutes at 180deg celsius. Serves 4


1kg peeled and thinly sliced potatoes

2 x 170g tins tuna, drained and flaked

salt and pepper

300ml milk

100g grated cheddar cheese

Layer the potato slices with tuna in a greased ovenproof dish. Season each layer with salt and pepper. Pour the milk on top, cover the dish and microwave on 70% power(medium-high) for 10 - 12 minutes until potatoes are soft. Sprinkle cheese on top and place the dish under a grill until golden brown. Serves 4

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