Looking for a healthy and simple fish recipe to cook? I have just the dish for you – Chilli Fish. You and your family, friends, neighbours, friends and frienemies will have to agree, this dish rocks!


My family and I loooove to KIS ?. And this is not a spelling mistake. In fact, we like to Keep It Simple (KIS) so much, that I recently had the word ‘KIS’ trademarked. Seriously. And although you can find plenty of KIS recipes in my book KIS and Lose Weight (click here to check it out, today I’m sharing another KIS recipe which my children, husband and even our extended family enjoy so much. Chilli Fish. We would have this dish at least once every 3-4 weeks on average, and we always cook extra sauce and a couple of extra pieces of fish so that we can enjoy it again for lunch during the week, or add the chilli sauce to the children’s lunches in their fish burgers they enjoy so much. My 10 year old daughter, Zara has been an expert in cooking our KIS Chilli fish since she was 8 years old, so as you can imagine, you really don’t need to be a wiz in the kitchen to get this recipe right. A wise woman was told me (ok, it was my sister in law, thanks Carla!) “If you can read – you can cook” and this recipe surely supports that. I have to say, I’m glad my daughter is an excellent reader as this dish would not taste as delicious if she wasn’t..

So get your cooking apron ready, invite a couple of friends over and enjoy a no – fuss, delicious, nutritious, satisfying meal. Here’s the recipe:




1 tbsp olive oil

1 tbsp ginger, grated

3 cloves of garlic, crushed

1/4 cup tomato sauce

1/4 cup sweet chilli sauce

2 tsp raw sugar/rapadura/coconut sugar

1 tbsp soy sauce

2 tsp dry sherry

2 tbsp water

6 White fish fillets (Nile Perch or Basa work well)

Extra olive oil to cook fish

1/2 cup spelt flour/wholemeal flour/gluten free flour

Salt and pepper

Cooked brown or basmati rice OR pretend Rice (see recipe in KIS and Lose Weight book)

Steamed Vegetables (Asian greens, broccollini and carrot compliment this dish)

Place oil, ginger, garlic, tomato sauce and chilli sauce in a saucepan. Stir over medium heat for one – two minutes. Stir in remaining ingredients. Heat through for another minute or two.

Cut fish into pieces and toss in seasoned flour. Heat olive oil in a frypan (have the oil very hot before you begin cooking the fish) and cook for a few minutes each side until cooked through.

My family enjoy this dish with brown rice or basmati rice and stove – steamed vegetables. I generally enjoy this dish with a plate full of veggies and my sauce over the fish and veggies.



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