The Good Food Guide

4 whole mackerel or other small whole fish, cleaned and heads discarded
Zest of 1 lemon or small orange
Juice of ½ lemon or 1 lime
4 sprigs of lemon thyme , lemon or Thai basil, or fenugreek leaves finely chopped
2 tablespoons olive oil
Salt and pepper to taste

Method

-Preheat grill to high heat or preheat oven to 220*C (425*F)
-Place fish on a large baking sheet. Cut three slashes along each side of the fish. Sprinkle lemon zest and herbs on both sides.
-Drizzle with oil, season to taste and squeeze over the lemon juice.
-Grill for 5 to 6 minutes or until cooked through- flesh should flake off easily with a fork.
-Serve with buttered rice , a green side salad and lemon wedges to squeeze over.

2 medium- small grapefruit
2 tablespoons white or brown sugar
Salt and pepper to taste

Method

-Preheat grill if using.

-Cut grapefruit in half.

-Remove pips with sharp knife, then loosen segments from peel all around ,and slit into wedges so it will be easy to eat.

-Dust lightly with white or brown sugar, salt and pepper. Grill for 2 minutes or microwave on High for 1 minute.

6 eggs, hard boiled
3 tablespoons mayo or chilli cheese spread
1 tablespoon finely chopped celery
1 teaspoon mustard sauce
Dash of chilli pepper sauce (such as Tabasco) if using plain mayonnaise
Salt and pepper to taste
Tomato ketchup to taste

Method

-Peel eggs, cut in half along length and scoop out yolks on a plate. Slice a bit from base of white ‘’boats’’ so they stand on serving tray. Mash yolks with other ingredients. Check seasoning.

-Fill yolk mixture into icing tube and pipe spirals into each egg boat. Top each with a dot of ketchup if you like.

1 cup cooking oil
1 ½ cup chopped onions
1 ½ cup fresh tomatoes chopped
2 cloves garlic, minced
½ cup parsley
½ cup chopped fresh dill
1 teaspoon pepper
½ teaspoon salt
2 tablespoons lemon juice
½ kg fresh spinach, chopped and blanched
1 kg fish, whole (cleaned and washed)
½ cup white wine

Method

-Saute onions in oil until soft.
-Add garlic, tomatoes, parsley, dill, salt and pepper. Simmer for 10 minutes.
-Sprinkle fish lightly with salt and lemon juice.
-Arrange tomato mixture in a baking dish. Lay the fish on top and arrange spinach around it.
-Pour the wine over the fish.
-Cover with aluminum foil and bake in a preheated oven at 350*C for 30 minutes.
-Uncover and continue baking for 15 minutes more.
-Serve hot.

6 bananas, peeled and left whole
1 cup fresh or packaged orange juice
3 ½ tablespoons butter
½ cup brown sugar or regular sugar
50 grams dark brown raisins
A few drops vanilla essence

Method

-In a non stick pan melt the butter on a low flame(take care not to burn the butter) and place the bananas. Cook for 8-10 minutes till they are golden brown.
-Add the sugar and raisins , cook for a minute and pour the orange juice. Let it simmer for 5 minutes. Serve hot.

1 kg boneless fish, cut into medium sized pieces
1 cup cornflour
2 eggs
Salt and pepper to taste
Oil for frying
FOR THE SAUCE
2 tablespoons chilly sauce
2 tablespoons tomato sauce
2 tablespoons soy sauce
4 tablespoons water
1 ½ tablespoons oil

GARNISHING

4-5 chopped spring onions

Method

-Beat the eggs and cornflour to make a smooth batter.
-Add salt and pepper.
-Coat the fish well in the batter.
-Heat oil in a pan and fry the fish till done.
-Remove from pan and keep aside.
-For the sauce-
-Heat oil in a pan, add all the ingredients for the sauce and cook on low heat for 5 minutes.
-Place the fried fish in a flat dish and pour the sauce over it.
-Garnish with spring onions.
- Serve hot.

4-5 medium potatoes (cut in medium thick slices, with skin)
½ a head cabbage , cut in wedges
Cherry tomatoes
2 carrots cut in slices
1 small broccoli cut into florets
1 small cauliflower cut into florets
100 grams butter softened
Salt to taste
Black pepper
Dry herbs of your choice

Method

-Preheat grill to medium heat before preparing the vegetables.
-Butter a large piece of cooking foil and place vegetables on it. Sprinkle with salt, pepper and butter.
-Butter another large piece of foil and cover the vegetables with it and seal around the edges securely.
-Grill for 30 minutes, turn and grill for 30 more minutes or until done.

1 ½ cups milk
1/3 cup breadcrumbs
¾ tin creamed corn or 6 corns, grated
3 eggs lightly beaten
1 tablespoon sugar
2 tablespoons cheese grated
½ teaspoon pepper powder
1 teaspoon salt
1 tablespoon butter

Method

-Butter a deep baking dish.
-Mix in milk, corn, sugar and pepper powder with the beaten eggs.
-Add the breadcrumbs and stir gently.
-Pour the mixture in the prepared baking dish.
-Drop the butter in the centre of the dish.
-Sprinkle grated cheese over the mixture.
-Bake at 350* F for 35 to 40 minutes.
-Serve hot.

1 tablespoon butter
5-6 cloves garlic, minced finely
Freshly ground pepper and salt to taste
250 grams tender French Beans

Method

-Cut the ends of the beans. Boil them for 6-8 minutes till just tender (do not overcook). Drain the water completely.
-Melt the butter in a pan and add the garlic. Sauté on a low flame till the garlic turns a pale brown.
-Add the beans and toss well to coat in butter. Cook for 3-4 minutes. Season with salt and pepper.

1 tablespoon oil
4 to 5 onions , chopped
4 tablespoons green curry paste(recipe below)
500 ml coconut milk
500 grams chicken or mixed vegetables
1 red capsicum cut into strips
2 tablespoons basil leaves (torn)
2 teaspoons lime juice
Salt to taste

FOR THE GREEN CURRY PASTE
4 green chillies
1 clove garlic
1 teaspoon ginger
½ cup coriander leaves
½ teaspoon coriander powder
½ teaspoon cumin powder
½ teaspoon lemon rind
1 teaspoon lime juice
1 stalk lemon grass
2 teaspoons water
Salt to taste
Make a paste with the above ingredients.

Method

-Heat oil , add onions and curry paste. Saute till onions turn soft. Pour coconut milk and bring to a boil.
-Add capsicum and chicken cut into strips OR vegetables.
-When chicken or vegetables are cooked through, stir in the basil and lime juice.
-Season with salt.
-Serve hot with steamed rice.