Teresa's Recipes
Smoor Snoek
Smoor Snoek is a beloved traditional South African dish that captures the essence of the sea with its succulent snoek fish, paired harmoniously with a vibrant medley of onions, tomatoes, and aromatic spices. This hearty one-pot meal is perfect for gatherings, evoking the warmth of family dinners around the table. Historically, snoek fish has been a staple along the coastal regions of South Africa, often enjoyed grilled or stewed, making this dish a true representation of local culinary heritage.
Ingredients
- 1 kg, cut into fillets Snoek fish
- 2 tablespoons Olive oil
- 2 large, diced Onions
- 4 cloves, minced Garlic
- 4 large, chopped Tomatoes
- 2 tablespoons Lemon juice
- 1 teaspoon Turmeric
- 1 teaspoon (adjust to taste) Chili powder
- to taste Salt
- to taste Black pepper
Dietary Notes
- Servings: 4
- Dish Type: Main Course
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Calories: 320
- Fat: 14g
- Carbs: 10g
- Protein: 38g
- Sodium: 250mg
- Sugar: 5g
Instructions
- Heat the olive oil in a large pan over medium heat.
- Add the diced onions and minced garlic, cooking until the onions are soft and translucent, about 5 minutes.
- Stir in the chopped tomatoes, chili powder, turmeric, salt, and black pepper. Cook for another 5 minutes, until the tomatoes break down and form a sauce.
- Carefully add the snoek fillets to the pan, ensuring they are submerged in the tomato mixture.
- Cover the pan and let it simmer for about 20 minutes, or until the fish is cooked through and flakes easily with a fork.
- Before serving, drizzle the dish with fresh lemon juice to brighten the flavors.
Tips
- Serve Smoor Snoek with steamed rice or crusty bread to soak up the delicious sauce.
- For a twist, add chopped bell peppers or green chilies for extra flavor and heat.
- If snoek is unavailable, you can substitute with other firm white fish like hake or cod.