Mediter­ranean flavour in fish dish

Kapi-Mana News - - MOTORING -

Tomato pesto is used when cook­ing the fish in this Ital­ian-in­spired dish.


Serves 2-3

Ital­ian-baked fish

800g baby pota­toes, cut into quar­ters or halves un­til roughly the same size 1 red onion, diced 2cm 1 cap­sicum, core and seeds re­moved and roughly chopped

1 cour­gette, sliced into 1cm-thick rounds 2 ta­ble­spoons fen­nel spice blend 600g skin­less, bone­less, white fish fil­lets

100g tomato pesto (shop-bought)

Spinach and feta salad

120-150g baby spinach leaves 100g feta cheese, crum­bled

cup sliced al­monds

Fen­nel spice blend

1 ta­ble­spoon fen­nel seeds 1 ta­ble­spoon pa­prika

ta­ble­spoon tomato pow­der

To make:

Pre­heat oven to 220C. Line an oven tray with bak­ing pa­per.

Toss pota­toes, red onion, cap­sicum and cour­gette on pre­pared tray with fen­nel spice blend and a driz­zle of oil. Sea­son with salt and pep­per and bake for 25-30 min­utes, un­til ten­der. Turn once dur­ing cook­ing.

Pat fish dry with pa­per tow­els and re­move any re­main­ing scales or bones. Cut any larger fil­lets in half. Place fish fil­lets onto a plate or clean board in a sin­gle layer.

Evenly spread tomato pesto over fish and sea­son with salt and pep­per.

When veg­eta­bles have 6 min­utes’ cook time re­main­ing, re­move tray from oven and lay fish over veg­eta­bles.

Re­turn tray to oven and cook for a fur­ther 6-7 min­utes, un­til pota­toes are ten­der and fish is just cooked through.

While fish is cook­ing, roughly chop spinach and toss with feta, al­monds and a driz­zle of olive oil in a large bowl. Sea­son to taste with salt and pep­per.

To serve, spoon Ital­ian-baked fish and veg­eta­bles onto plates and serve spinach and feta salad on the side.

If we don’t yet de­liver to your area, reg­is­ter your in­ter­est with us by email­ing hello@my­food­


Ital­ian-baked fish served with veg­eta­bles and a spinach and feta salad.

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