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Ingredients

  • 1 medium red or white onion, sliced thinly
  • 2 Tbsp olive oil
  • 1 Tbsp red wine vinegar
  • 800g firm white fish fillet
  • 3 Tbsp dried breadcrumbs
  • 3 or 4 sprigs fresh, flat-leaf parsley
  • 8 to 10 fresh mint leaves
  • 3 or 4 large fresh basil leaves
  • Salt and freshly ground pepper to taste
  • ½ cup dry white wine or water
  • 10 to 12 black olives, cracked and pitted

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BAKED FISH

baked fish

Method

  • Heat the oven to 200C
  • In a sauté pan, heat 1 tablespoon of olive and add the onion
  • Season with salt and pepper, and sauté over low heat until the onion has wilted and started to turn translucent; be careful not to let it brown
  • Add the red wine vinegar to the pan and shake it briefly, then transfer everything to the bottom of a medium-sized baking dish
  • Wipe the pan with a paper towel to clean it, then place it back over low heat and add the remaining tablespoon of olive oil
  • Dump the breadcrumbs into the pan and stir to completely coat them with the oil
  • Transfer the breadcrumbs to a small bowl to cool slightly
  • Wash the herbs, pat them dry, and finely chop them
  • Add them to the bowl with breadcrumbs, and season everything with a small pinch of salt and a few grinds of black pepper
  • Lay the portioned fish on top of the onions and season with a bit more salt and pepper
  • Distribute the breadcrumb-herb mixture evenly on top of the fish
  • Add the white wine or water to the pan and scatter the olives around the dish
  • Bake the fish for 10 to 20 minutes, depending on the thickness of the fish; it should be cooked through but still moist; check the pan after 10 minutes and add a bit more water or wine if necessary
  • Serve immediately

Comments

Serves 4

Thanks to Harbour Fish for providing the fish used in the demonstration

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