Delicious South African Fish Recipes

Name: Red Roman in Tomato and Olive Sauce
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Cuisine: Mediterranean, South African
Ingredients: 4 Red Roman fillets; 2 tablespoons olive oil; 1 onion, chopped; 2 garlic cloves, minced; 1 can crushed tomatoes; ½ cup black olives, sliced; 1 teaspoon dried oregano; 1 teaspoon dried basil; Salt and pepper to taste

Red Roman Recipe with Tomato and Olive

South Africa’s coastline offers a treasure trove of seafood delights. From the tender hake to the rich kob, the flavourful red roman, and the versatile silvers, these fish are staples in South African cuisine. Browse our blogs to discover the best fish recipes to enjoy these fish with a local twist, and learn why catching and cooking your own fresh fish is an experience like no other.

First up: our red roman recipe.

A Bold, Mediterranean-Inspired Dish

Red Roman (Chrysoblephus laticeps) is a beloved reef fish known for its firm, meaty texture and rich flavour — perfect for bold, saucy dishes. In this easy recipe, we pair it with a zesty tomato and olive sauce that brings out its depth and character. It’s a rustic, no-fuss way to cook fresh line-caught fish at home.

At Salt Life Fishing Charters, we believe in making the most of your catch — ethically and sustainably. When Red Roman is caught within legal size and bag limits, and only where populations are healthy, it makes a fantastic meal. This recipe is a Mediterranean-style celebration of local, responsibly harvested fish.

Why Red Roman?

For one thing, it’s our youngest Salt Life crew’s favourite fish species! Young Beth loves catching and eating red roman. This fish is one of South Africa’s most prized eating fish. It’s especially popular in the Western Cape for its clean, sweet flesh and firm texture that holds up well in sauces. This recipe honours its quality without overpowering it. Just good ingredients and a well-balanced tomato base.

As with all reef fish, we take conservation seriously. If the fish is undersized, spawning, or endangered, we release it. But when all ethical conditions are met, enjoying your own fresh, traceable seafood is a powerful alternative to buying from unknown sources.

Red Roman in Tomato and Olive Sauce

Red Roman’s rich flavour pairs perfectly with a zesty tomato and olive sauce in this easy recipe.

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Serves: 2
Cuisine: Mediterranean–South African
Dish Type: Main Course
Calories: ~400 per serving

Ingredients:

4 Red Roman fillets
2 tablespoons olive oil
1 onion, chopped
2 garlic cloves, minced
1 can crushed tomatoes
1/2 cup black olives, sliced
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper to taste

Instructions:

Prepare the Sauce:
Heat olive oil in a pan over medium heat. Add chopped onion and garlic, and sauté until soft and translucent.
Add the Base:
Stir in the crushed tomatoes, black olives, oregano, and basil. Simmer for 10 minutes until the sauce thickens slightly. Season with salt and pepper to taste.
Cook the Fish:
Lightly season the Red Roman fillets and place them gently into the sauce. Cover and simmer for 8–10 minutes, or until the fish is cooked through and flakes easily with a fork.
Serve:
Plate with crusty bread, pasta, or even pap. Spoon the sauce generously over the fish and garnish with fresh parsley if desired.

Why Cooking Your Catch Matters

We’re strong advocates for eating what you catch, within sustainable limits. Unlike store-bought fish, which often comes with no clear origin or environmental responsibility, a responsibly caught Red Roman offers both taste and traceability. Cooking it fresh the same day? Even better.

This recipe is ideal for anglers who want to honour their catch and keep things simple, nutritious, and flavourful.