This recipe is a quick "one pan wonder" method of creating a flavourful Fish Dish and a Tomato Sauce at the same time. You can use this method for cooking Cod, Yellowtail Rock Fish, Sole or any other type of White Fish Fillets, though the cook times may change slightly. The Thinner the Fillet, the more quickly it will cook through.
The nice thing about this recipe is you can simply serve the Fish on it's own with a Salad or it would be paired well with a side of Rice, Pasta or Garlic Toast. If you are gluten free, it's quite a versatile recipe and the flavours are wonderful with all of the Gluten Free Grains. For the purposes of this Post I've used Basa and have served with a Side Salad and Fresh Spinach.
This dish takes a little longer to create then the Cod-Lobster in White Wine Reduction, you will be making a base for a sauce and want the ingredients to reduce for at least 15 minutes, but I'll get right to the recipe and you can read the instructions.You will require a pan or shallow pot which will transfer from your stove top to the oven and which can withstand the broiler.
Serves 2
Note on portioning the Fish:Depending on the size of your fillets, you can make 1 large fillet and split between two people or prepare 2 smaller fillets. With Sole you may wish to make 4 if the fillets are very small. Approximately 170 grams (6 oz) of Fish is a good portion. The sauce will serve 2 people either way.
White Fish with Roma Tomato Sauce
Ingredient List
Basa Fish Fillet (1 Large or 2 Small)
3 Large Roma Tomatoes, Quartered and Roughly Chopped
2 Slices of Yellow Onion, 1/2 inch slices, Chopped
2 Large Garlic Cloves, finely diced
2 TBSPS Olive Oil
1/2 Cup White Wine
Lemon Juice
1/2 Cup Water or Chicken Stock
Dried Spices
1/2 TSP Fennel Seed **Toasted
1/2 TSP Red Chilli Flake **Toasted
1 TSP Basil
1/2 TSP Oregano
1/4 TSP of Salt *optional
To Finish the Fish
1/2 TSP Sweet Paprika
1/4 TSP Dill Weed, Dried1 TBSP Grated Parmesan*
*Low Sodium if you are using additional Salt to Season.
IMPORTANT COOKING TIP!
**
Prepare your vegetables ahead of time and toast your Fennel and Red Chilli Flake lightly on a Medium /Low Heat. It will only take a few seconds.
You are encouraging the oils in the Flakes and the seeds to release. It doesn't take long to warm them up. Don't let them burn, once the aromas are wafting from the pan, remove from heat immediately You can let them cool on a plate.
Instructions
Add Olive Oil to your cooking pan or pot, heat on the stove top - Medium heat.Add Chopped Onions and allow them to sweat for a couple minutes, stir them.
Add Garlic next and stir.
Add Roma Tomatoes, Spices and Lemon Juice, stir and allow to cook for 2 to 3 minutes.
Add White Wine, Lemon Juice and Water.
Bring heat up to Medium High and wait for the liquid to start to simmer.Pre-heat your oven to 400 F.
Adjust a rack so it sits in the Middle position.
Allow to cook, simmering for 10 to 15 minutes or until the smell of alcohol has diminished. Keep a little water handy in case it reduces too far.
Once the "Sauce" is ready, add your Fish Fillets right on top. The Heat from the sauce will begin poaching the bottom of the fish.Sprinkle the top with Paprika, Dill and Cheese.
Place on the centre rack, uncovered and let cook for 7 to 10 minutes or until the Fish has begun to turn white.Change the Oven from Bake to Broil, leave the
temperature at 400 F.
Leave the Fish under the broiler, middle rack for 5 minutes more.
Remove from Oven, allow to cool for 5 minutes, and serve.All Done. If you wish you can sprinkle some chopped Parsley or Green Onion Chive for Garnish.
Sweet Italian flavours with a beautiful Fillets of Fish.
This is a "One Pan Wonder" I really enjoy making and eating.
Any way you serve it up, it's delicious. I have a Soup I make which has very similar flavours and I poach the Fish Fillets as the Broth finishes Cooking. I'm writing that recipe out and am almost finished the backlog of material I have already created. There are still 12 recipes I have yet to complete from the Fall and the Last Christmas Holiday.
As much as I am enjoying this blog and the making the Videos, they do take more time to create than this simple and flavourful meal.
Please enjoy! I'm catching up!
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