Cape Malay Spiced Pickled Fish
Cape Malay Spiced Pickled Fish features flaky fried cod bathed in a sweet-tart vinegar brine perfumed with curry, turmeric, cumin, and coriander. Onion rings, bay, and warm whole spices deepen the flavor as it rests, making each bite bright, gently sweet, and aromatic. Perfect for make-ahead entertaining, picnics, or a light lunch over the next few days.
- Prep30 mins
- Cook25 mins
- Serves12
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Cape Malay Spiced Pickled Fish, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactPoor
- 34 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 11 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 60
- Heart Health
- 57
- Metabolic
- 21
- Digestive
- 29
- Inflammatory
- 56
- Performance
- 42
- General Wellness
- 1
Gather all the ingredients.
- 2
Heat oil in a large skillet over medium-high heat. Season the fish with salt and fry in the hot skillet until it is browned and flakes easily with a fork, about 5 minutes per side. Transfer the fish to a plate.
- 3
Add the onions and garlic to the skillet and cook over medium heat until translucent, about 5 minutes. Add the chile pepper, bay leaves, peppercorns, and allspice berries, then pour in the vinegar and water and bring to a boil. Stir in the brown sugar until dissolved. Season with curry powder, cumin, coriander, and turmeric. Taste and add more brown sugar if desired.
- 4
Arrange layers of the fish and the pickling mixture in a serving dish. Pour in the pickling liquid to cover the top layer. Let cool to room temperature, about 30 minutes. Cover and refrigerate for at least 24 hours before serving.
- Calories 232.52 kcal Moderate 12%
- Protein 21.05 g Good Source 42%
- Carbohydrate 12.59 g 5%
- Total Fat 11.04 g Moderate 14%
- Saturated Fat 1.51 g Moderate 8%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 51.54 mg Moderate 17%
- Sodium 74.86 mg Low Source 3%
- Dietary Fiber 1.67 g Low Source 6%
- Total Sugars 9.82 g --
- Added Sugars 0.41 g Low Source 1%
- Calcium 44.82 mg Low Source 3%
- Iron 1.57 mg Low Source 9%
- Potassium 557.95 mg Moderate 12%
- Vitamin A 5.94 mcg Low Source 1%
- Vitamin C 1.51 mg Low Source 2%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Sulfites
- Garlic 🧄
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Cape Malay Spiced Pickled Fish is made with 16 ingredients and serves 12. It takes about 55 mins and is rated medium. Key ingredients include Black Peppercorns, Brown Sugar, Chili Pepper, and Curry Powder. Each serving provides about 232.52 kcal, and is a good source of protein.
Recipe Questions
- What is Cape Malay Spiced Pickled Fish made of?
- The main ingredients are Black Peppercorns, Brown Sugar, Chili Pepper, Curry Powder, Dried Bay Leaves. The full list of 16 is above.
- How long does it take to make Cape Malay Spiced Pickled Fish?
- About 55 mins in total: 30 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 232.52 kcal. The full nutrition breakdown is above.
- Is Cape Malay Spiced Pickled Fish easy to make?
- This recipe is rated medium, with 16 ingredients and 4 steps.
- Is Cape Malay Spiced Pickled Fish healthy?
- Cape Malay Spiced Pickled Fish has an easyChef Pro health score of 43/100. Per serving, it provides 232.52 calories and 21.05 g of protein, or 42% of the Daily Value. Worth noting per serving: saturated fat at 1.51 g (8% of the Daily Value). It contains Fish, Sulfites, Garlic, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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