eCook Meal
Fragrant Cape Basa
with Cape Malay curried veg, brown basmati & charred peppers
Incorporating Cape Malay-inspired flavour pairings, this dish has a whole lot of spice and tang! Basmati rice with charred pickled peppers and corn, a golden basa fillet, and a subtle, vinegary bite from curried baby spinach, onion, and garlic.
Serving guide
Choose your portion size.
BUBBLING BASMATI
Rinse the rice and place in a pot over a medium-high heat. Submerge in 200ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 20-25 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
TOAST THE SEEDS
Place a deep, nonstick pan over a medium heat. When hot, toast the sunflower seeds for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
CHARRED Corn & PEPPERS
Return the pan to a high heat with a drizzle of oil. When hot, char the Corn and chopped pickled peppers for 3-4 minutes, shifting occasionally. Remove from the pan on completion and place in a bowl. When the rice is cooked, toss through the charred veg and season to taste. Replace the lid and set aside for serving.
PAN FRY THE BASA
Pat the basa fillet dry with some paper towel and season. Return the pan to a medium-high heat with another drizzle of oil. When hot, fry the fillet for 2-3 minutes per side until cooked through and golden. Remove from the pan on completion.
LOCAL FLAVOUR
Return the pan to a medium heat with another drizzle of oil. When hot, fry the sliced Onion for 3-4 minutes until soft, shifting occasionally. Add the Cape Malay curry paste (to taste) and the grated Garlic, and sauté for about a minute until fragrant. Add the shredded Spinach and sauté for 1-2 minutes until wilted. Mix in the white wine vinegar, stock, and 150ml of water. Season with salt, pepper, and a sweetener of choice to taste. Increase the heat and simmer for 3-4 minutes, stirring occasionally. Return the fillet to the pan and heat through for 1-2 minutes, continuously basting in the sauce. Remove the pan from the heat.
LEKKER EET!
Make a bed of veg-filled basmati. Top with the saucy basa and smother in spoonfuls of curried Spinach and onion. Garnish with the toasted sunflower seeds and the fresh, sliced mint. Enjoy, Chef!
BUBBLING BASMATI
Rinse the rice and place in a pot over a medium-high heat. Submerge in 400ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 20-25 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
TOAST THE SEEDS
Place a deep, nonstick pan over a medium heat. When hot, toast the sunflower seeds for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
CHARRED Corn & PEPPERS
Return the pan to a high heat with a drizzle of oil. When hot, char the Corn and chopped pickled peppers for 4-5 minutes, shifting occasionally. Remove from the pan on completion and place in a bowl. When the rice is cooked, toss through the charred veg and season to taste. Replace the lid and set aside for serving.
PAN FRY THE BASA
Pat the basa fillets dry with some paper towel and season. Return the pan to a medium-high heat with another drizzle of oil. When hot, fry the fillets for 2-3 minutes per side until cooked through and golden. Remove from the pan on completion.
LOCAL FLAVOUR
Return the pan to a medium heat with another drizzle of oil. When hot, fry the sliced Onion for 5-8 minutes until soft, shifting occasionally. Add the Cape Malay curry paste (to taste) and the grated Garlic, and sauté for about a minute until fragrant. Add the shredded Spinach and sauté for 2-3 minutes until wilted. Mix in the white wine vinegar, stock, and 300ml of water. Season with salt, pepper, and a sweetener of choice to taste. Increase the heat and simmer for 4-5 minutes, stirring occasionally. Return the fillets to the pan and heat through for 1-2 minutes, continuously basting in the sauce. Remove the pan from the heat.
LEKKER EET!
Make a bed of veg-filled basmati. Top with the saucy basa and smother in spoonfuls of curried Spinach and onion. Garnish with the toasted sunflower seeds and the fresh, sliced mint. Enjoy, Chef!
BUBBLING BASMATI
Rinse the rice and place in a pot over a medium-high heat. Submerge in 400ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 20-25 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
TOAST THE SEEDS
Place a deep, nonstick pan over a medium heat. When hot, toast the sunflower seeds for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
CHARRED Corn & PEPPERS
Return the pan to a high heat with a drizzle of oil. When hot, char the Corn and chopped pickled peppers for 4-5 minutes, shifting occasionally. Remove from the pan on completion and place in a bowl. When the rice is cooked, toss through the charred veg and season to taste. Replace the lid and set aside for serving.
PAN FRY THE BASA
Pat the basa fillets dry with some paper towel and season. Return the pan to a medium-high heat with another drizzle of oil. When hot, fry the fillets for 2-3 minutes per side until cooked through and golden. Remove from the pan on completion.
LOCAL FLAVOUR
Return the pan to a medium heat with another drizzle of oil. When hot, fry the sliced Onion for 5-8 minutes until soft, shifting occasionally. Add the Cape Malay curry paste (to taste) and the grated Garlic, and sauté for about a minute until fragrant. Add the shredded Spinach and sauté for 2-3 minutes until wilted. Mix in the white wine vinegar, stock, and 300ml of water. Season with salt, pepper, and a sweetener of choice to taste. Increase the heat and simmer for 4-5 minutes, stirring occasionally. Return the fillets to the pan and heat through for 1-2 minutes, continuously basting in the sauce. Remove the pan from the heat.
LEKKER EET!
Make a bed of veg-filled basmati. Top with the saucy basa and smother in spoonfuls of curried Spinach and onion. Garnish with the toasted sunflower seeds and the fresh, sliced mint. Enjoy, Chef!
BUBBLING BASMATI
Rinse the rice and place in a pot over a medium-high heat. Submerge in 700ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 20-25 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
TOAST THE SEEDS
Place a deep, nonstick pan over a medium heat. When hot, toast the sunflower seeds for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
CHARRED Corn & PEPPERS
Return the pan to a high heat with a drizzle of oil. When hot, char the Corn and chopped pickled peppers for 5-6 minutes, shifting occasionally. Remove from the pan on completion and place in a bowl. When the rice is cooked, toss through the charred veg and season to taste. Replace the lid and set aside for serving.
PAN FRY THE BASA
Pat the basa fillets dry with some paper towel and season. Return the pan to a medium-high heat with another drizzle of oil. When hot, fry the fillets for 2-3 minutes per side until cooked through and golden. Remove from the pan on completion.
LOCAL FLAVOUR
Return the pan to a medium heat with another drizzle of oil. When hot, fry the sliced Onion for 8-10 minutes until soft, shifting occasionally. Add the Cape Malay curry paste (to taste) and the grated Garlic, and sauté for about a minute until fragrant. Add the shredded Spinach and sauté for 3-4 minutes until wilted. Mix in the white wine vinegar, stock, and 500ml of water. Season with salt, pepper, and a sweetener of choice to taste. Increase the heat and simmer for 5-7 minutes, stirring occasionally. Return the fillets to the pan and heat through for 2-3 minutes, continuously basting in the sauce. Remove the pan from the heat.
LEKKER EET!
Make a bed of veg-filled basmati. Top with the saucy basa and smother in spoonfuls of curried Spinach and onion. Garnish with the toasted sunflower seeds and the fresh, sliced mint. Enjoy, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R201.45
for 4 servings · R50.36 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Fresh Mint needs 10 gFresh Mint 20 g 20 g at R14.99 · 50% of packR7.50
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White Wine Vinegar needs 40 mlWhite Wine Vinegar 250 ml 250 ml at R44.99 · 16% of packR7.20
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Corn needs 200 gKoo Creamstyle Sweetcorn 415 g 415 g at R23.99 · 48% of packR11.56
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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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Sunflower Seeds needs 40 gSunflower Seeds 250 g 250 g at R44.99 · 16% of packR7.20
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Onion 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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Spinach needs 200 gWhole Spinach 350 g 350 g at R19.99 · 57% of packR11.42
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Basa Fillet needs 4Basa Fillets Avg 300 g R87.00 · whole pack (size can't be divided)R87.00
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Vegetable Stock needs 20 mlFresh Liquid Vegetable Stock 500 ml 500 ml at R39.99 · 4% of packR1.60
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Garlic Clove needs 3Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
Not in the Woolies basket — source these elsewhere:
- Spice and All Things Nice Cape Malay Curry Paste
- Pickled Bell Peppers
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Fragrant Cape Basa?
The preparation time for Fragrant Cape Basa with Cape Malay curried veg, brown basmati & charred peppers is between 25 and 45 minutes.
What is the total time required to make Fragrant Cape Basa with Cape Malay curried veg, brown basmati & charred peppers?
The total time required to make Fragrant Cape Basa with Cape Malay curried veg, brown basmati & charred peppers is between 30 and 50 minutes.
How many servings does Fragrant Cape Basa provide?
4 servings
What are the main ingredients in Fragrant Cape Basa?
Basa Fillet, Brown Basmati Rice, Corn, Fresh Mint, Garlic, Onion, Pickled Bell Peppers, Spice and All Things Nice Cape Malay Curry Paste, Spinach, Sunflower Seeds, Vegetable Stock, White Wine Vinegar
What is the nutritional information of Fragrant Cape Basa?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare Fragrant Cape Basa?
LOCAL FLAVOUR: Return the pan to a medium heat with another drizzle of oil. When hot, fry the sliced onion for 5-8 minutes until soft, shifting occasionally. Add the Cape Malay curry paste (to taste) and the grated garlic, and sauté for about a minute until fragrant. Add the shredded spinach and sauté for 2-3 minutes until wilted. Mix in the white wine vinegar, stock, and 300ml of water. Season with salt, pepper, and a sweetener of choice to taste. Increase the heat and simmer for 4-5 minutes, stirring occasionally. Return the fillets to the pan and heat through for 1-2 minutes, continuously basting in the sauce. Remove the pan from the heat. LEKKER EET!: Make a bed of veg-filled basmati. Top with the saucy basa and smother in spoonfuls of curried spinach and onion. Garnish with the toasted sunflower seeds and the fresh, sliced mint. Enjoy, Chef! PAN FRY THE BASA: Pat the basa fillets dry with some paper towel and season. Return the pan to a medium-high heat with another drizzle of oil. When hot, fry the fillets for 2-3 minutes per side until cooked through and golden. Remove from the pan on completion. TOAST THE SEEDS: Place a deep, nonstick pan over a medium heat. When hot, toast the sunflower seeds for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool. CHARRED CORN & PEPPERS: Return the pan to a high heat with a drizzle of oil. When hot, char the corn and chopped pickled peppers for 4-5 minutes, shifting occasionally. Remove from the pan on completion and place in a bowl. When the rice is cooked, toss through the charred veg and season to taste. Replace the lid and set aside for serving. BUBBLING BASMATI: Rinse the rice and place in a pot over a medium-high heat. Submerge in 400ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 20-25 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
What should be prepared from my kitchen to make Fragrant Cape Basa?
Basa Fillet, Brown Basmati Rice, Corn, Fresh Mint, Garlic, Onion, Pickled Bell Peppers, Spice and All Things Nice Cape Malay Curry Paste, Spinach, Sunflower Seeds, Vegetable Stock, White Wine Vinegar
How many calories does Fragrant Cape Basa have?
calories
How much fat content does Fragrant Cape Basa have?
grams