Cook Culinary & Craft Studio

Delicious and healthy mid-week fish on stir-fry vegetables

Recipe by
40 Minutes
Prep: 15 Minutes | Cook: 25 Minutes | Servings: 4

My “detox” (provided to me for 2 weeks by Bjarne from  ) has now evolved into an eating plan in its third week-at least that’s what I am calling it: An eating plan with wine and chocolate.
I have had no cravings for the chicken, meat or coffee, which I have omitted and I am eating vegetables, nuts, beans, oil , fish and CARBS in abundance.

I kicked off my morning with  a smoothie from Fresh Earth in Emmarentia –a delicious blend of raw organic cacao, avocado, frozen banana, agave nectar and Maca powder. Three weeks ago I did not even know what Maca powder was and now my pantry is filled to the brim with nuts, seeds, legumes, beans and super-strange-foods.

For lunch I had an avocado sandwich-soft Rye bread (also from Fresh Earth) with butter, avocado, Himalayan salt and pepper and for dinner I made this scrumptious fish stir fry.
While wine and chocolate is allowed on “my plan” (according to me, the boss of my body and master of my plan) it was the first day in many years I had neither one or the other.

I love food and I am  loving this nourishing and delicious  adventure, which does not leave me yearning for more. It’s taken 3 weeks for my body to understand it does not need re-fuelling every hour nor does it need coffee to give me energy. Between my new diet and a Neurobion shot I am bouncing off the walls (and my husband).

You may see some strange ingredients in the recipe, unless of course you are already on the road to health and have heard about the benefits of these alternative ingredients. Stock up on them, as well as the organic and gluten free ingredients from the previous recipe, at

The only element I disliked about the Fresh Earth was fact that the owner refused to part with his brownie recipe. My COOKS, friends and family know how I feel about “secret recipes”. The same way I feel about diets.


Sweet and salty Kingklip with stir-fry vegetables and seeds.

  • 1 pack of Woolworth’s fresh Kingklip or Hake pieces (4)
  • 1 pack of Woolworths stir-fry (mushrooms, cabbage, carrots and butternut)
  • 2-3 tablespoons organic coconut oil
  • A few spring onions, sliced (optional)
  • Fresh garlic, ginger and Chilli ( I used the “4 pack” from Woolworths)
  • 2 tablespoons raw honey combined with
  • 2 tablespoons Bragg’s liquid Aminos (a soy sauce alternative)
  • Roasted Sunflower seeds
  • A.Vogel Trocomare- a salt alternative
  • Fresh coriander to serve


  1. First of all fry the vegetables in some coconut oil-start with the onions, the mushrooms, then add the cabbage and remaining vegetables. Remove and place in 2 heated bowls.
  2. Wipe the pan down, add another 2 tablespoons of coconut oil , season the fish with some Trocomare and place in the hot oil.
  3. Cook for a few minutes and flip the fish over.
  4. Add the spring onions (scoot the fish up in necessary) , garlic, ginger and chilli to the pan and fry.
  5. Add the honey, liquid Amino and remove the fish (which should be cooked) and place on top of the vegetables.
  6. If the pan looks sticky, add a little water and swirl until you have a light sauce.
  7. Pour this over the fish and sprinkle toasted sunflower seeds (and pumpkin seeds if you like) and fresh coriander on top of the fish.

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