Fish Friday Favorites: Lent Series – Week 2
We’re back with Week 2 of our Lent “Fish Friday” recipe series, and this time, we thought we’d spice things up a bit.
This week’s recipe features I & J’s Cape Hake Fillets. This sustainably sourced, high-quality fish is frozen immediately after being caught, preserving its structure and making it ideal for gently simmering in curry without falling apart.
Try this recipe to break your fast with purpose, culture, and a boatload of flavor.
Lenten Cape Hake Coconut Curry
Made with I&J Cape Hake — Frozen @ Sea
Why This Works for Lent
– Simple, humble ingredients
– No dairy (uses coconut milk)
– Light but filling
– Ready in about 35 minutes
Ingredients (Serves 4)
- 4 fillets – I&J Cape Hake — Frozen @ Sea, thawed & patted dry
- 2 tbsp olive oil or coconut oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1–2 tbsp mild curry powder
- 1 tsp turmeric
- Fresh parsley (chopped)
- 1 tsp ground coriander
- 1 can (400ml) coconut milk
- 1 can (400g) chopped tomatoes
- 1 tsp sugar (optional, balances acidity)
- Salt & black pepper to taste
- Juice of ½ lemon
- Fresh coriander or parsley for garnish
- Optional: 1 fresh chili, sliced
Serve With:
- Steamed basmati rice
- Warm roti or flatbread
- A simple cucumber & tomato salad
Optional Lenten Add-Ins:
- Baby spinach stirred in at the end
- Chickpeas for extra heartiness
- A handful of green beans or peas
Directions
- Prepare the Curry Base
Heat oil in a large pan over medium heat. Sauté onion until soft and translucent (about 5 minutes). Add garlic and ginger. Cook 1 minute until fragrant. - Stir in:
Curry powder
Turmeric
Ground coriander
Toast spices gently for 30 seconds. - Build the Sauce:
Add chopped tomatoes and simmer for 5 minutes.
Pour in coconut milk, stir well, and simmer gently for 8–10 minutes until slightly thickened.
Season with salt, pepper, and a small pinch of sugar if needed. - Cook the Hake:
Cut the I&J Cape Hake fillets into large chunks.
Gently place into the simmering sauce.
Cover and cook on low heat for 8–10 minutes, until the fish flakes easily.
Do not stir aggressively — hake is delicate.
Finish with lemon juice.
Be sure to snap a photo of your curry masterpiece and tag us on social media @southstreamseafoods! We’ll be back next week with another mouthwatering “Fish Friday” recipe. Happy cooking!
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