Oven-Baked Redfish with Vegetables

Ingredients

• 500 g redfish fillets
• 0.5 lemon juice (Juice of ½ lemon)
• 6 tbsp olive oil (Use 2 tablespoons for the potatoes and the remainder for the vegetables and fish)
• 2 garlic (Cloves, finely chopped)
• 1.5 tbsp dried Italian herbs
• 450 g pre-cooked potato slices
• 150 g carrot (Winter carrot, cut into small cubes)
• 2 celery (Stalks, cut into small cubes)
• 5 tomatoes (Cut into pieces; approximately 500 g total)
• salt (To taste; use on the fish, in the herb oil, and with the vegetables)
• black pepper (To taste; use generously in the herb oil and with the vegetables)

Steps

1. 1

   Preheat the oven to 200°C (400°F). Lightly grease a baking dish large enough to hold the potatoes, fish, and vegetables.

2. 2

   Rub the redfish fillets with the lemon juice, then season them with salt and pepper. Set aside while preparing the herb oil.

3. 3

   In a bowl, combine the olive oil, finely chopped garlic, and dried Italian herbs. Season with salt to taste and add a generous amount of black pepper.

4. 4

   Spread the pre-cooked potato slices over the bottom of the greased baking dish.

5. 5

   Spoon 2 tablespoons of the seasoned herb oil over the potatoes and toss gently so they are lightly coated.

6. 6

   Place the seasoned redfish fillets on top of the potatoes.

7. 7

   Add the diced carrot, diced celery, and chopped tomatoes to the remaining herb oil. Season with salt and pepper to taste, and toss until the vegetables are coated.

8. 8

   Distribute the seasoned vegetables over and around the redfish fillets.

9. 9

   Bake the dish for 20–30 minutes, until the fish is opaque and flakes easily with a fork and the vegetables are tender. Avoid overcooking the fish.

10. 10

    Serve hot with a salad of grated zucchini, peas, and finely chopped mint.

Notes

For a spicy variation, mix 1–2 teaspoons of chili powder into the herb oil. The source recommends serving the dish with a dry South African Sauvignon Blanc. The suggested zucchini, pea, and mint salad is a serving accompaniment rather than part of the measured ingredient list.

Nutrition per serving

• main
• baked
• fish
• one-dish meal
• vegetable-rich
• European
• gluten-free
• high-protein