Oven Baked Snoek with Orange infused Sweet Potatoes
A simply scrumptious and flavourful meal. Snoek is a traditional South African favourite and even those that may not usually enjoy seafood will find themselves craving that sweet and salty flesh every time they are near a Cape Town harbour.
Not your Average Fish
Snoek is an amazing fish to eat. Honestly, I have never been huge on seafood, despite all the amazing health benefits my pallet just isn’t sold on it. However, I absolutely love snoek! The flesh has a gentle flavour that does not instantly scream ocean. So if you or anyone you know doesn’t like fish then they have to give this Snoek and Sweet Potatoes recipe a try.
Aside from its unique creamy taste, snoek has a wide variety of health benefits. It is a high-protein, low-fat food source that is rich in omega-3 fatty acids. As part of a healthy diet, the American Heart Association recommends eating fish twice a week.
Extras
Lemon and fish love one another. That’s why it is totally believable that orange juice-infused sweet potatoes will work beautifully with your oven-baked snoek. If you want to add more or change it up a bit try complimenting the fish with rice, fresh bread or (preferably) a fresh green salad.
To conclude, this recipe produces a nutritious and delicious meal that is easy to make and affordable. Just remember to always cook your snoek with the skin side down to prevent the meat from drying out.
Oven-Baked Snoek with Sweet Potatoes infused with orange juice sauce
Ingredients
- 1 Lightly Smoked Snoek
- Lemon and Rosemary Herbs to taste
- Parmesan Cheese finely grated
- Toasted Crumbs
- Butter
- 1-2 Lemons juiced
- Black Pepper
- Dried Dill
For the Sweet Potato Sauce
- 4-6 Sweet Potatoes peeled and sliced
- 1 cup Orange Juice
- 2 tbsp Butter
- Sugar to taste
- 15 g Corn Flour
Instructions
For the Snoek
- Prepare an oven pan. Using tin foil to line the pan works very well. Grease the tin foil with butter before placing the fish in the pan.
- Sprinkle the snoek with lemon and rosemary spice and lemon juice.
- Cover the fish completely with the grated parmesan cheese and then the crumbs.
- Add dollops of butter.
- Sprinkle sparingly with dried dill.
- Place in oven on middle rack and grill for 20 to 30 minutes, depending on the size of the fish.
For the Sweet Potato Sauce
- While the fish is in the oven, clean the sweet potatoes and cut in slices.
- Add them to a saucepan and cook on medium heat in a little water until tender.
- Using a smaller saucepan, bring the orange juice to boil, reduce the heat and add the butter, corn flour and whisk until smooth. When thick and ready, taste and add the sweetener or sugar to taste.
- Add the sauce to the cooked sweet potatoes and set aside until ready to serve.