Baked Fresh Fish

Here’s a dish I like to make regularly at home. It is particularly nice after a day fishing, or maybe I’ve just bought a big fresh fish after a failed fishing trip and boasted! Fresh fish is probably the best protein source in my opinion, you just can’t beat it for nutritional value. Once you get used to this dish, you’ll want to make it regularly. My advice? get fresh fillets, don’t make the mistake of using whole fish – the scales and bones can really put people off. Be sure to use the freshest ingredients, especially the sweet potato.  
Ingredients
  • Fresh Fish fillets, I use 700 – 800gr. (any fresh white fresh fish – no bones)
  • sweet potato (2 )
  • Potato (1)
  • Leeks (1)
  • Mozzarella cheese – about 1 heaped tablespoon, grated
  • 4 Garlic cloves
  • 1 Lemon

Method

  • Dribble a little extra-virgin olive oil in a roasting pan.
  • Scrub kumara and potatoes, slice about 10 millimetres thick and lay flat or somewhat overlapping in a roasting pan. Dribble (or spray) a little olive oil on top.
  • Add garlic cloves, peeled and crushed and cut into slices
  • Lay fish fillets over vegetables. rub or spray olive oil on the fillets.
  • Top with sliced Leeks  (steam them a little first to partially cook).
  • Sprinkle the grated mozzarella cheese on top.
  • Cover
  • Bake at 160°C approx. for 30 minutes or until cooked.

Variations

  • Sprinkle fish with curry powder or favorite herbs etc.
  • Lay fresh dill or fennel herb under the fish.
  • Serve with lemon juice squeezed on top.
  • Sprinkle with a little grated Parmesan cheese 5 mins. before removing from oven.
  • Serve with steamed and fluffy rice. (I blend 75% jasmine rice & 25% brown rice)
  • I enjoy this meal regularly– it’s nutritious, quick, easy and tasty.
Healthy Tip: Select younger fish, older and larger fish retain more mercury.

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