No need for your favourite dishes to be your hip-loving ones.
Ingredients and Method
No need for your favourite dishes to be your hip-loving ones.
Nutritional content per serving:
-980 kJ
-7g carbohydrate
-35g protein
-4g fat
-2g fibre
SERVES 4
5 ml olive oil
2 medium fennel bulbs, halved and thinly sliced lengthways
2 baby marrows, halved lengthways and thinly sliced into half moons
200 g (1 packet) cherry tomatoes, halved
4 x 180 g Kingklip fillets
Sauce:
125 ml white wine or water
125 ml tomato Pasata or chopped tomatoes
15 ml basil pesto or a handful fresh basil leaves when in season
5 ml brown sugar
salt and ground black pepper
handful basil leaves to garnish
Instructions:
1.Preheat the oven to 180°C.
2.Heat the oil in a large oven proof frying pan with a lid over medium-high heat. Add the fennel, baby marrow and cherry tomatoes and fry for 10 min. until soft.
3.Add the fillets and mix all the ingredients for the sauce together and pour over the fish, bake in the oven for 15-20 minutes until cooked.
4.Garnish with basil leaves.
Baking basics:
- You do not have to add any additional fat or oil during the baking process.
- Cover the food with a lid or foil to prevent the sauce from reducing too much.
- You can also bake the fish in a paper or foil parcel to retain even more of the moisture. Make individual parcels with parchment or baking paper. Spoon ladlesful of the tomato sauce with veggies in the middle of paper (it helps to place the paper over a shallow bowl) followed by 1 piece of fish per person. Fold or roll the paper in such a way that the sauce can not run out (you can secure it with string). Place on a baking dish and bake in the oven for 15-20 minutes until done.
