eCook Meal
Cape Malay Style Yellowtail
with curried onions & caramelised sultanas
Welcome to the Kaap, to a Cape Malay inspired taste venture, we hope we did it justice with these warm, decadent flavours. The lavish texture and subtle sweetness of the yellowtail is enhanced by crispy lentils, fluffy basmati and a spicy-umami sauce harbouring a sweet pop of sultanas, with lashings of cucumber and dill dressing to give it a fresh edge.
Serving guide
Choose your portion size.
TENDER RICE
Preheat the oven to 200°C. Place a pot over a medium-high heat. Submerge the rice in 300ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keep the lid on, remove from the heat and set aside to steam for 10 minutes. On completion, drain if necessary and fluff with a fork. Place the shredded Kale in a bowl with a drizzle of oil and some seasoning. Using your hands, massage until softened and coated. Set aside.
CRISPY BITS
Place the rinsed Lentils on a roasting tray, coat in oil, and season. Roast in the oven for 15-20 minutes. At the halfway mark, give a shift and add the sultanas and kale to the tray. Return to the oven and roast for the remaining time. On completion, the lentils and kale should be crispy and the sultanas warmed through and starting to crisp.
CAPE MALAY SAUCE
Place a pan over a medium heat with a drizzle of oil. When hot, fry the sliced Onion for 4-5 minutes until soft and translucent. Reduce the heat and add the Cape Malay curry paste to taste. Fry for 1-2 minutes until aromatic. Pour in ½ the rice wine vinegar and 100ml of water to deglaze the pan. Add seasoning and a sweetener of choice to taste. Bring to a simmer and cook for a further 3-4 minutes until slightly reduced. On completion, place in a bowl and cover. Set aside until step 5.
Cucumber-DILL YOGHURT
Place the grated Cucumber on a clean cloth, squeeze to drain excess liquid. In a bowl combine ¾ of the dill, yoghurt, cucumber and the remaining vinegar. Mix and season to taste.
YUMMY YELLOWTAIL
Pat the yellowtail dry with paper towel and season. Wipe down the pan and return to a high heat with a drizzle of oil. When hot, fry the fish skin-side down for 1-2 minutes until the skin is crispy and golden. Flip, lower the heat and add the Cape Malay-spiced onions back into the pan. Simmer the fish in the sauce for 2-3 minutes, basting it until well coated and cooked through.
CAPE MALAY FEAST
Make a bed of rice and sprinkle with the Lentils, golden sultanas and kale. Top with the Cape Malay yellowtail and curried-onion sauce. Dollop over the Cucumber-dill yoghurt and garnish with the remaining fresh dill. Delicious, Chef!
TENDER RICE
Preheat the oven to 200°C. Place a pot over a medium-high heat. Submerge the rice in 500ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keep the lid on, remove from the heat and set aside to steam for 10 minutes. On completion, drain if necessary and fluff with a fork. Place the shredded Kale in a bowl with a drizzle of oil and some seasoning. Using your hands, massage until softened and coated. Set aside.
CRISPY BITS
Place the rinsed Lentils on a roasting tray, coat in oil, and season. Roast in the oven for 15-20 minutes. At the halfway mark, give a shift and add the sultanas and kale to the tray. Return to the oven and roast for the remaining time. On completion, the lentils and kale should be crispy and the sultanas warmed through and starting to crisp.
CAPE MALAY SAUCE
Place a pan over a medium heat with a drizzle of oil. When hot, fry the sliced Onion for 5-6 minutes until soft and translucent. Reduce the heat and add the Cape Malay curry paste to taste. Fry for 1-2 minutes until aromatic. Pour in ½ the rice wine vinegar and 150ml of water to deglaze the pan. Add seasoning and a sweetener of choice to taste. Bring to a simmer and cook for a further 5-6 minutes until slightly reduced. On completion, place in a bowl and cover. Set aside until step 5.
Cucumber-DILL YOGHURT
Place the grated Cucumber on a clean cloth, squeeze to drain excess liquid. Place ¾ of the dill in a bowl with the yoghurt, cucumber and the remaining vinegar. Mix and season to taste.
YUMMY YELLOWTAIL
Pat the yellowtail dry with paper towel and season. Wipe down the pan and return to a high heat with a drizzle of oil. When hot, fry the fish skin-side down for 1-2 minutes until the skin is crispy and golden. Flip, lower the heat and add the Cape Malay-spiced onions back into the pan. Simmer the fish in the sauce for 2-3 minutes, basting it until well coated and cooked through.
CAPE MALAY FEAST
Make a bed of rice and sprinkle with the Lentils, golden sultanas and kale. Top with the Cape Malay yellowtail and curried-onion sauce. Dollop over the Cucumber-dill yoghurt and garnish with the remaining fresh dill. Delicious, Chef!
TENDER RICE
Preheat the oven to 200°C. Place a pot over a medium-high heat. Submerge the rice in 700ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keep the lid on, remove from the heat and set aside to steam for 10 minutes. On completion, drain if necessary and fluff with a fork. Place the shredded Kale on a second roasting tray with a drizzle of oil and some seasoning. Using your hands, massage until softened and coated. Set aside.
CRISPY BITS
Place the rinsed Lentils on a roasting tray, coat in oil, and season. Roast in the oven for 20-25 minutes. At the halfway mark, give a shift and add the sultanas with the tray of kale and roast for the remaining time. On completion, the lentils and kale should be crispy and the sultanas warmed through and starting to crisp.
CAPE MALAY SAUCE
Place a large pan over a medium heat with a drizzle of oil. When hot, fry the sliced Onion for 5-6 minutes until soft and translucent. Reduce the heat and add the Cape Malay curry paste to taste. Fry for 1-2 minutes until aromatic. Pour in ½ the rice wine vinegar and 200ml of water to deglaze the pan. Add seasoning and a sweetener of choice to taste. Bring to a simmer and cook for a further 5-6 minutes until slightly reduced. On completion, place in a bowl and cover. Set aside until step 5.
Cucumber-DILL YOGHURT
Place the grated Cucumber on a clean cloth, squeeze to drain excess liquid. Place ¾ of the dill in a bowl with the yoghurt, cucumber and the remaining vinegar. Mix and season to taste.
YUMMY YELLOWTAIL
Pat the yellowtail dry with paper towel and season. Wipe down the pan and return to a high heat with a drizzle of oil. When hot, fry the fish skin-side down for 1-2 minutes until the skin is crispy and golden. Flip, lower the heat and add the Cape Malay-spiced onions back into the pan. Simmer the fish in the sauce for 2-3 minutes, basting it until well coated and cooked through.
CAPE MALAY FEAST
Make a bed of rice and sprinkle with the Lentils, golden sultanas and kale. Top with the Cape Malay yellowtail and curried-onion sauce. Dollop over the Cucumber-dill yoghurt and garnish with the remaining fresh dill. Delicious, Chef!
TENDER RICE
Preheat the oven to 200°C. Place a pot over a medium-high heat. Submerge the rice in 800ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keep the lid on, remove from the heat and set aside to steam for 10 minutes. On completion, drain if necessary and fluff with a fork. Place the shredded Kale on a second roasting tray with a drizzle of oil and some seasoning. Using your hands, massage until softened and coated. Set aside.
CRISPY BITS
Place the rinsed Lentils on a roasting tray, coat in oil, and season. Roast in the oven for 20-25 minutes. At the halfway mark, give a shift and add the sultanas with the tray of kale and roast for the remaining time. On completion, the lentils and kale should be crispy and the sultanas warmed through and starting to crisp.
CAPE MALAY SAUCE
Place a large pan over a medium heat with a drizzle of oil. When hot, fry the sliced Onion for 6-7 minutes until soft and translucent. Reduce the heat and add the Cape Malay curry paste to taste. Fry for 1-2 minutes until aromatic. Pour in ½ the rice wine vinegar and 400ml of water to deglaze the pan. Add seasoning and a sweetener of choice to taste. Bring to a simmer and cook for a further 5-6 minutes until slightly reduced. On completion, place in a bowl and set aside until step 5.
Cucumber-DILL YOGHURT
Place the grated Cucumber on a clean cloth, squeeze to drain excess liquid. Place ¾ of the dill in a bowl with the yoghurt, cucumber and the remaining vinegar. Mix and season to taste.
YUMMY YELLOWTAIL
Pat the yellowtail dry with paper towel and season. Wipe down the pan and return to a high heat with a drizzle of oil. When hot, fry the fish skin-side down for 1-2 minutes until the skin is crispy and golden. Flip, lower the heat and add the Cape Malay-spiced onions back into the pan. Simmer the fish in the sauce for 2-3 minutes, basting it until well coated and cooked through.
CAPE MALAY FEAST
Make a bed of rice and sprinkle with the Lentils, golden sultanas and kale. Top with the Cape Malay yellowtail and curried-onion sauce. Dollop over the Cucumber-dill yoghurt and garnish with the remaining fresh dill. Delicious, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R141.03
for 4 servings · R35.26 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Brown Basmati Rice needs 300 mlFully Cooked Brown Basmati Rice 250 g R37.99 · whole pack (size can't be divided)R37.99
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Fresh Dill needs 10 gMild Dill Gherkins 780 g 780 g at R63.99 · 1% of packR0.82
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Lentils needs 480 gLentil & Barley Soup Mix 600 g 600 g at R42.99 · 80% of packR34.39
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Kale needs 200 gKale Min 350 g 350 g at R35.99 · 57% of packR20.57
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Coconut Yoghurt needs 200 mlFabulously Fruity Pineapple And Coconut Yoghurt Buttons 8 g R21.99 · whole pack (size can't be divided)R21.99
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Cucumber needs 200 gMini Cucumbers 350 g 350 g at R31.99 · 57% of packR18.28
Not in the Woolies basket — source these elsewhere:
- Golden Sultanas
- Rice Wine Vinegar
- Spice & All Things Nice Cape Malay Curry Paste
- Line-caught Yellowtail Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Cape Malay Style Yellowtail?
The preparation time for Cape Malay Style Yellowtail with curried onions & caramelised sultanas is between 30 and 45 minutes.
What is the total time required to make Cape Malay Style Yellowtail with curried onions & caramelised sultanas?
The total time required to make Cape Malay Style Yellowtail with curried onions & caramelised sultanas is between 45 and 60 minutes.
How many servings does Cape Malay Style Yellowtail provide?
4 servings
What are the main ingredients in Cape Malay Style Yellowtail?
Brown Basmati Rice, Coconut Yoghurt, Cucumber, Dill, Golden Sultanas, Kale, Lentils, Line-caught Yellowtail Fillets, Onion, Red Wine Vinegar, Rice Wine Vinegar, Spice & All Things Nice Cape Malay Curry Paste
What is the nutritional information of Cape Malay Style Yellowtail?
Calories: 935, Carbs: 131 grams, Fat: grams, Protein: 68 grams, Sugar: 27.5 grams, Salt: 296 grams
How do I prepare Cape Malay Style Yellowtail?
TENDER RICE: Preheat the oven to 200°C. Place a pot over a medium-high heat. Submerge the rice in 500ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keep the lid on, remove from the heat and set aside to steam for 10 minutes. On completion, drain if necessary and fluff with a fork. Place the shredded kale in a bowl with a drizzle of oil and some seasoning. Using your hands, massage until softened and coated. Set aside. YUMMY YELLOWTAIL: Pat the yellowtail dry with paper towel and season. Wipe down the pan and return to a high heat with a drizzle of oil. When hot, fry the fish skin-side down for 1-2 minutes until the skin is crispy and golden. Flip, lower the heat and add the Cape Malay-spiced onions back into the pan. Simmer the fish in the sauce for 2-3 minutes, basting it until well coated and cooked through. CRISPY BITS: Place the rinsed lentils on a roasting tray, coat in oil, and season. Roast in the oven for 15-20 minutes. At the halfway mark, give a shift and add the sultanas and kale to the tray. Return to the oven and roast for the remaining time. On completion, the lentils and kale should be crispy and the sultanas warmed through and starting to crisp. CAPE MALAY SAUCE: Place a pan over a medium heat with a drizzle of oil. When hot, fry the sliced onion for 5-6 minutes until soft and translucent. Reduce the heat and add the Cape Malay curry paste to taste. Fry for 1-2 minutes until aromatic. Pour in ½ the rice wine vinegar and 150ml of water to deglaze the pan. Add seasoning and a sweetener of choice to taste. Bring to a simmer and cook for a further 5-6 minutes until slightly reduced. On completion, place in a bowl and cover. Set aside until step 5. CUCUMBER-DILL YOGHURT: Place the grated cucumber on a clean cloth, squeeze to drain excess liquid. Place ¾ of the dill in a bowl with the yoghurt, cucumber and the remaining vinegar. Mix and season to taste. CAPE MALAY FEAST: Make a bed of rice and sprinkle with the lentils, golden sultanas and kale. Top with the Cape Malay yellowtail and curried-onion sauce. Dollop over the cucumber-dill yoghurt and garnish with the remaining fresh dill. Delicious, Chef!
What should be prepared from my kitchen to make Cape Malay Style Yellowtail?
Brown Basmati Rice, Coconut Yoghurt, Cucumber, Dill, Golden Sultanas, Kale, Lentils, Line-caught Yellowtail Fillets, Onion, Red Wine Vinegar, Rice Wine Vinegar, Spice & All Things Nice Cape Malay Curry Paste
How many calories does Cape Malay Style Yellowtail have?
935 calories
How much fat content does Cape Malay Style Yellowtail have?
grams