In almost every South African household, there is a special recipe for pickled fish that’s passed down through generations. The preparation and enjoyment of pickled fish during Easter celebrations hold deep sentimental value for many families in Mzansi. However, we also have to take heed of the health benefits and possible risks of indulging in pickled fish.
While the traditional dish is mostly associated with Easter, a religious holiday for Christians, for many people, pickled fish has historical roots among the Cape Malay community.
Another possibility is that Easter typically falls during autumn in the Southern Hemisphere, and historically, this was a time when fish were abundant along the South African coast.
Jacqueline Goliath’s pickled fish recipe has been passed down for generations. For Goliath, the tradition of avoiding meat over Easter could have introduced the alternative, which is fish.
“The need to make the best fish dish could have made pickled fish a specialty because of the different ingredients and techniques used, e.g. special curry, spice length of pickling.
“The fish itself is a great source of proteins and omega-3 essential oils with spices that can be of healing and defence,” she says.
What makes her pickled fish stand out is the technique used to blend her spices.
“I still lean towards the Cape Malay feel to still respect that twist towards traditional cooking that the people of my community widely adopt,” she shares.
Pickled fish and health benefits
Dietitian Kulani Mtileni from Limpopo explains that pickled fish is a popular food, largely because pickling allows the meat to last longer than simple refrigeration or open-air storage.
According to him, pickling also gives fish a slightly salty and acidic bite, which can help cut through some stronger fish flavours. While there are almost endless pickled fish recipes out there, the general process is the same.
“First, brine the fish using diluted saltwater brine. Then, pickle the fish in a brine of salt, vinegar, and flavourful spices. Working with a basic recipe, you can test and tweak your brine until you get the exact flavours you want for your own special pickled fish recipe,” he explains.
As a dietitian, Mtileni highlights the health benefits of pickled fish, which include supporting heart health, acting as an anti-inflammatory, helping prevent age-related diseases, supporting foetal brain development support for essential body functions, and anaemia prevention.
Take care of your health
While the health benefits of pickled herring are considered to outweigh any possible health risks, he says it is still necessary to highlight possible health problems from pickled fish.
“A compound by the name of tyramine is formed when certain protein-rich foods like pickled fish are aged. Tyramine has been associated with unpleasant conditions like headaches, and even high blood pressure. The reason that foods contain tyramine may cause headaches because they tend to lower seratonin levels in your brain.
“Furthermore, if you happen to be taking certain kinds of medication, like MAO inhibitors, avoid foods like pickled fish prepared in a certain way that may have significant levels of tyramine. The reason is that eating foods with tyramine while on such medication may lead to life-threatening problems.”
In general, he underlines that fish is safe to eat, including for people who are pregnant or breastfeeding. Some types of fish have high levels of mercury, which can be dangerous in large quantities.
“It’s important to keep in mind that water pollution in certain areas can affect the quality of your fish. While store-bought fish is safe to eat, it’s always a good idea to check local advisories before eating locally caught fish, especially if you’re pregnant or breastfeeding.”
Pickled fish recipe
In line with her desire to promote the role of food in maintaining South African culture and heritage, Chef Mogau Seshoene, who founded The Lazy Makoti, shares a mouth-watering pickled fish recipe.
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Pickled fish recipe
Ingredients
- 400g hake medallions
- 1/4 cup of flour
- Salt and pepper to taste
- 2 large onions, sliced into onion rings
- 1 teaspoon garlic
- 1 teaspoon ginger
- 1 teaspoon peppercorns
- 1 tablespoon cardamon
- 1 red chilli
- 2 bay leaves
- 2 tablespoon sugar
- 1/4 cup white vinegar
- 1 teaspoon curry powder
- 1 teaspoon turmeric
- 1 teaspoon cumin (optional)
- 1 teaspoon white pepper
- 1/4 cup lemon juice
- Zest of 1 lemon
- 3 sprigs thyme
- 1/2 cup of water
Instructions
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- In a large bowl combine flour, salt, and pepper. Coat both sides of each piece of fish and shake off any excess.
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- Heat a tablespoon of oil and fry the fish for 2-3 mins on each side.
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- Wipe the pan, clean, and heat the rest of the oil and fry the onion, ginger, garlic, and spices. Remove from pan and set aside.
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- Place peppercorns, cardamom, chillies, bay leaves, sugar, and vinegar in the same pan and simmer over medium heat until sugar dissolves for about 10 minutes.
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- Add lemon juice and zest, water, and thyme and simmer for another 10 minutes.
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- Return the fish and onion mixture to the pan. Toss to coat and cook for 5 minutes.
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- Leave to cool.
