Savoury Pan-Roasted Fish
Serve this flavourful pan-roasted fish with boiled new potatoes and a glass of chardonnay.
Ingredients
A few cloves of garlic
1 bulb fennel, sliced (optional)
Salt and pepper to taste
Extra-virgin olive oil
A few ripe cherry tomatoes
A handful of pitted black olives
Sprigs of fresh rosemary and coriander
1 lemon, cut into 6 wedges
A small spoonful of Dijon mustard
4 fish steaks or fillets
1 bulb fennel, sliced (optional)
Salt and pepper to taste
Extra-virgin olive oil
A few ripe cherry tomatoes
A handful of pitted black olives
Sprigs of fresh rosemary and coriander
1 lemon, cut into 6 wedges
A small spoonful of Dijon mustard
4 fish steaks or fillets
Directions
- Preheat oven to 425°F.
- In a bowl, toss garlic and fennel, if using, with salt and pepper and a splash of olive oil. Transfer to a shallow baking pan and roast on top rack for about 10 minutes.
- Add tomatoes, olives, fresh herbs and 4 of the lemon wedges, and continue roasting for another 10-15 minutes.
- Meanwhile, in a bowl, combine mustard with juice from remaining 2 lemon wedges, and coat fish.
- In an ovenproof skillet, heat some oil over medium-high. Sear fish, about 2 minutes per side, then roast on bottom rack until fish flakes easily with a fork.
- Top savoury pan-roasted fish with the roasted vegetables and herbs.
Nutritional information
Serves 4. Per serving:
312 calories
44 g protein
10 g total fat (1 g saturated fat)
13 g carbohydrates
4 g fibre
65 mg cholesterol
253 mg sodium
