kook & wijn

Snoek, chilli, rice, red pepper and cauliflower

There are days you just feel like a simple, healthy but tasty home dinner. And one that won’t keep you in the kitchen for hours and hours. Because there are also other things in life than cooking and food. Yes, really, there are!
Think: work, grocery shopping, kiddies homework (so happy I don’t have to manage that!), yoga-class, watching your favourite serie on Netflix, a good conversation with Hubby, phone your best friend, go for a run, plan and book holidays, wash and blow-dry hair etc. etc. Okay, I agree; all luxury ’tasks’, but still, lot needs to be done. Therefore today I’ll share this super healthy, fast to make and tasty dish with you!

Fish like snoek or mackerel (same family) contain lots and lots of the omega-3 fatty acids, which are known for their extremely healthy influence to the human body. It lowers for example the risk of heart diseases and it lowers high cholesterol. So a snoek is actually so full of goodness! The only bad side of snoek or mackerel is that the fish is bony. Take your time in cleaning the fish and go through it completely with your fingertips (or tweezers) until sure all bones are out. Yes, it will take you a couple of minutes, but after the cleaning you end up with the most healthy fish full of flavour, as a main ingredient to your family’s supper. And this dish will be still (including the ‘plucking’) on your table within 20 minutes


300 gram rice (Pandan, Basmati, Jasmine…)
6 tablespoons of vegetable oil
1 table spoon of harissa or hot sambal
1 fresh red chilli pepper, finely chopped (with seeds if you like hot)
1 onion, finely chopped
2 cloves of garlic, crushed
2 red pointed peppers, in cubes
1 cauliflower, in rosettes
300 gram smoked snoek or mackerel, clean and ‘plucked’, all bones removed
4 tablespoons of parsley or coriander, whatever herb you prefer, only the leaves and finely chopped
black pepper


Bring a pot with enough water to boil. Add the rice and a pinch of salt. Follow instructions on the rice packaging, drain and steam dry. In the meanwhile mix 4 tablespoons vegetable oil with a tablespoon of harissa/hot sambal, onion, garlic, fresh chili pepper – all together until if becomes sort of paste. Heat 2 tablespoons of oil in a sauté pan and add the onion-garlic-chilli mixture. Sauté about five minutes on medium heat, add the red pepper cubes and sauté for another few minutes. Cut in meanwhile the cauliflower rosettes into slices, add and stir fry shortly, turning up the heat. Allow a few minutes.

Add the rice and fish – stir in, only needs to be a bit warm. Finish with adding the fresh herbs. Shortly heat the whole dish together and add salt, pepper to taste.Delicious with a glass of dry white wine, for example the Groot Constantia Sauvignon Blanc, or, if you prefer Chardonnay, try the Anura Chardonnay – goes well together with the full flavours of this dish!

Bon Appétit!

Snoek or mackerel fish healthy supper food with chilli cauliflower rice and garlic

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