Wednesday, 2 September 2015

Mediterranean Baked Fish with Fetta Crumb Topping

This is another example of a one pot/dish recipe wth very little washing up at the end. It is important to use a dish that can go in the microwave  and the oven as this saves on the washing up. I used marlin for this recipe, however, any firm fleshed fish could be used.

I like to serve roasted mini wedges /chat potatoes and a green vegetable such as broccolini with the fish.

It might sound and look like a lot of work but it is very easy. I used a mixture of red and yellow cherry tomatoes with a large tomato and green olives, use whatever combination you like or have on hand. The topping can be just crumbs or be omitted altogether. If you prefer a more even mixture of the fetta and crumd mix them together in a bowl or with a food processer, although, this is more washing up.

How To
First up turn on the oven, 200 deg C and get it hot.

The potatoes  need to go in the oven first. Do not peel them, just wash, then dry, slice each chat in half and place on a tray lined with kitchen parchment. Spray with cooking spray and put in the oven. The parchment keeps the tray clean so it only needs to be rinsed / wiped over.

Then make the vegetable base and put it in the microwave to cook. Organise the crumbs and fetta whilst the vegetable base is cooking.

Place fish on vegetable base, top with crumbs and fetta and place in the oven with the potatoes.

Important - you know have 15 -20 minutes to fill in - perhaps  a glass of wine and do the washing up.

Remove fish from the oven and allow to rest whilst broccolini is cooking.

Rinse and trim broccolini, place in microwave suitable bowl with a little water. Microwave on high for 2 -3 minutes

Mediterranean Baked Fish with Fetta Crumb Topping

Vegetable Base
3 -4 tomatoes, diced into small pieces
1 zucchini, diced into small pieces
½ cup pitted olives, cut into slivers
2 -3 cloves garlic , crushed
2 teaspoons chopped fresh oregano or ¼ teaspoon dried
Freshly ground black pepper
1 tablespoon oil

1 fillet of firm fleshed fish per person. Ideally the portions will be approximately 2 cm thick.

1 -2 tablespoons crumbled fetta
1/2 cup coarse breadcrumbs

Chopped parsley

Preheat oven 200 deg C

Combine all the ingredients for the vegetable base and place in a dish that can go in the microwave.

Cook vegetables on high for 5 minutes, stir and cook for a further 2 minutes.

Place fish portions on top of the vegetable base

Sprinkle a thin layer of breadcrumbs over the fish, top with the crumbled fetta and bake in a hot oven for 15 – 20 minutes depending on the thickness of the fish. Better to be slightly undercooked than overcooked.

To Serve
Scoop up some of the vegetable base with each portion of fish and place on a plate. Spoon the remaining vegetable base over the top.

Garnish with some chopped parsley and a lemon wedge.

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