Top Rated South AfricanView Recipe
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Seafood potjie
Potjiekos are South African stews cooked in a 'potjie' - a round bellied 3 legged iron pot hung over an open fire. Often the legs were sewn down so that it could also be used on a black coal stove. The rounded base ensured that the juices accumulated at the base of the pot near the heat, cooking the stew to perfection. We suggest you use a large pan on the hob!
What you need
- 25 g butter
- 3 tsp vegetable oil
- 1 large onion, peeled and chopped
- 2 cloves garlic, peeled and crushed
- 1 tsp ground coriander
- 1/2 tsp cayenne pepper
- 1/2 tsp ground cinnamon
- 2 sticks celery, trimmed and sliced
- 100 g long grain rice
- 6 tsp tomato puree
- freshly squeezed juice of 1 lemon
- 500 ml dry white wine
- seasoning
- 2 fresh bay leaves
- 450 g boneless monkfish tail, skinned and diced
- 12 fresh black mussels, washed and de-bearded
- 1 whole giant raw tiger prawn
- 3 tsp shredded fresh basil
Method
Melt the butter with the oil in a large saucepan. Add the onion, garlic, coriander, cayenne pepper, cinnamon and celery and fry together for 3 min or until softened.
Stir the rice into the pan and cook for 2 min.
Stir in the tomato puree and lemon juice. Slowly add the wine, stirring constantly until all is incorporated. Season to taste.
Add the bay leaves to the pan. Bring to the boil and simmer for 5 min. Stir in the monkfish. Place the mussels and tiger prawn on top. Cover and cook over a low heat, without stirring, for 15-20 min.
Adjust seasoning. Discard any mussels that haven't opened. Sprinkle over the basil. Remove the bay leaves and serve.
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Preparation 10 minutes Cook 25 minutes Total 35 minutes -
Energy 428 kcal/serving Fat 2.92 g/serving Carbohydrates 102.15 g/serving Glycaemic Index 45 Glycaemic Load 11.69 
Serving suggestion
Rye or wholewheat bread.
Cook's tip
When preparing fresh mussels, discard any that are already open before cooking. Wash thoroughly and pull of their 'beards' - the stringy looking bit found on mussels. It is then advisable to leave the mussels to soak in a bowl full of clean cold water for
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1794 | 430 | 10475 | 8350 |
| Energy (kcal) | 428 | 102 | 2500 | 2000 |
| Protein (g) | 28.9 | 6.94 | ||
| Carbohydrate (g) | 29.9 | 7.17 | 345 | 275 |
| Fat (g) | 12.2 | 2.92 | 95 | 70 |
| Fat (saturated) (g) | 4.36 | 1.05 | ||
| Fibre (g) | 2.07 | 0.50 | ||
| Sodium (mg) | 282 | 67.7 | ||
| Salt (equivalent) (g) | 0.71 | 0.17 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 117 | 28.2 | 800 |
| Vitamin B-12 (µg) | 8.37 | 2.01 | 1 |
| Vitamin B-6 (mg) | 0.51 | 0.12 | 2 |
| Vitamin C (mg) | 14.8 | 3.56 | 60 |
| Vitamin D (µg) | 7.71 | 1.85 | 266 |
| Vitamin E (mg) | 1.78 | 0.43 | 10 |
| Zinc (mg) | 2.07 | 0.50 | 15 |
| Calcium (mg) | 74.8 | 18.0 | 800 |
| Folate (mcg) | 51.9 | 12.5 | 200 |
| Iron (mg) | 3.96 | 0.95 | 14 |
| Magnesium (mg) | 79.1 | 19.0 | 300 |
| Niacin (mg) | 4.58 | 1.10 | 18 |
| Pantothenic acid (mg) | 0.93 | 0.22 | 6 |
| Riboflavin (mg) | 0.26 | 0.06 | 1.6 |
| Phosphorous (mg) | 452 | 108 | 800 |
| Thiamin (mg) | 0.19 | 0.05 | 1.4 |
This recipe is:
- Low in fat
Demi-veg
Corn-free
Egg free
Gluten free
Peanut free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, cayenne pepper, bay leaves or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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