Monday, October 11, 2010

Baked fennel fish : Wk42/1

Serves 4 : Very easy : Quickish
4 hake fillets, skin on
Fish seasoning
2 Tblsp oil
4 fennel bulbs, trimmed & quartered lengthways
1 red pepper, cut in strips
1 yellow pepper, cut in strips
4 large tomatoes, chopped
6 anchovies, chopped
2 garlic cloves, crushed

480gm potatoes
300gm green beans
Fresh chopped parsley

Heat the oven to 200ÂșC.

Spray a large oblong pyrex dish with non-stick cooking spray.
Boil the fennel in lightly salted boiling water for about 10 minutes.
Drain well, and arrange in the pyrex dish.

Combine the tomatoes, garlic and anchovies, and pour over the fennel.
Scatter the pepper strips into the pyrex dish.
Drizzle with 1 Tblsp of oil and season with freshly ground black pepper.
Bake for 15 minutes.

Sprinkle the fish with the seasoning and place on top of the veg, skin side up.
Drizzle with remaining oil and return to the oven for another 25 minutes.

While the fish is baking, boil the potatoes until soft.
Drain well, mash and keep warm.
Boil, steam or microwave the beans until cooked, but still crispy.
Drain and keep warm.

Serve the baked fish and vegetables alongside the mashed potatoes and beans.
Garnish with fresh chopped parsley.

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