It is rare that I don’t put a sauce with fish, but the Provencal vegetables give the same context to this meal as a sauce, that being moisture and texture. This is one of those recipes where it doesn’t really matter if you don’t have one or two of the ingredients and for example, you can swap basil and parsley for thyme or rosemary. We are just trying to encapsulate that southern France feeling and that is done by using ingredients that are typically grown and produced in Provence. You can use any filleted piece of fish with or without skin for this, again I place a certain importance on pin boning, see chef´s tips for details or you can ask your fishmonger to do it, not saying he will as it is quite fiddly. Once you get into the habit it takes the eating of fish to the next level.
Ingredients (four people)
4 175g fillets of trout. (This is based on using the large salmon-trout fillets)
1 large aubergine
1 large red pepper
1 large courgette
1 punnet of cherry tomatoes
1 bulb of garlic
10 black olives pitted and halved
1 tablespoon of capers
10g parsley and basil mixed
Salt and pepper
Cut the aubergine and courgettes into 3cm squares, again take your time to make straight even cuts. Toss them separately in oil and lay the aubergines onto a baking tray lined with parchment paper. Cut the cherry tomatoes in half and lay them out next to the aubergines.Put the red pepper and the garlic bulb on whole and roast in a 200 degree oven for 20 mins.
After 10 minutes take out the tray and gently turn over the aubergines and make some space and put in the courgettes and olives for the final 10 mins, use your instinct if it needs more time then give it, I just worry about the courgettes being overcooked and too soft.
When cooked, put the roast pepper onto a plate and the vegetables into a bowl. This is a warm salad so don’t worry about serving it piping hot. Peel the pepper and cut it into a similar size to the rest. Thinly slice the spring onion into rings. Add the olives, capers, salt, pepper and a squeeze of lemon. Cut the roast garlic bulb in half through the middle and squeeze the paste into the bowl. Gently turn over the mix until it is thoroughly mixed being careful not to mash it up.
Put a non-stick pan on a high heat, brush with olive oil and lay the fillet into it skin side down. Cook until crispy and turn over the fish and turn off the gas.
While your fish is cooking through, lay the plates out and spoon a quarter of the mix onto each plate making sure everyone has a bit of everything. Cut the lemon and put it next to the vegetables, then lay the fillet skin side up slightly off centre on top of the Provencal mix
Posted in Pan Fried Trout and Provencal Vegetables, Pan Fried Trout and Provencal Vegetables
Tagged aubergines, basil, black olives, capers, cherry tomatoes, courgettes, fish, garlic, healthy, lemons, parsley, Provencal vegetables, red pepper, trout
This has got lunch on a sunny day all over it. The contrast of textures and flavors is as good as it gets. As a chef I am always looking for rock solid combinations. Lime, dill and mackerel is one of those. Aim for trimmed and pin boned fillets of mackerel from your fishmonger, explain that you are following a recipe. The very least you will get is the fish filleted. The bones you will see, just try and pull them out with tweezers or pliers don’t get bogged down by that, a few bones doesn’t matter.
Ingredients (Serves 2)
2 small or 1 large mackerel fillet per person
2 red chillies de-seeded
5g fresh dill
75g spring onions (1 bunch)
100g sweet potato per person ( a medium potato)
100g courgette per person ( a large one)
100g rocket salad leaves
Peel the sweet potatoes and slice lengthways 1cm thick . Get your cast iron griddle pan (see chef’s tips) nice and hot and then turn down to medium. Toss the potato with the olive oil, and cook until the marks are prominent and the sweet potatoes are soft. About four minutes each side. Don’t let them get too black. The potatoes will be reheated in the oven so you can do these in advance.
Slice the courgettes 1.5cm thick (thicker than the potato) lengthways, and cook the same as the sweet potato. Courgettes have a much faster cooking time, one and a half minutes each side should be be enough, use your own judgement as well. These will also go under the grill to reheat so be careful not to overcook. Lay the potatoes and courgettes onto a baking tray lined with paper or foil and put to one side ready to reheat under the grill. Drizzle a little honey over the sweet potatoes, squeeze some lemon over the courgette and season both with sea salt and black pepper.
Chop the chillies nice and small leaving the seeds in if you like it hot. Slice the spring onions into rings, and roughly chop the dill. Put 20ml of olive oil into a shallow pan and soften the chilli and the onion. Add the juice of two limes two generous pinches of sea salt and half the dill. Remove the pan from the heat once softened and put to one side.
Brush the mackerel fillets with oil and season well. Cook them skin-side up under a hot grill until the skin is crispy. It shouldn’t be necessary to turn them as they are quite small and thin, they would normally cook through, though turn them if you think it is necessary. As soon as the fish is cooked take it out and put the courgettes and potatoes under the hot grill to warm through.
Lay your plates out and put a few leaves of rocket in the centre. Take out the tray from the grill and lay a slice of sweet potato, a slice of courgette a bit more rocket and the fillets of mackerel. Divide and spoon over the dressing and repeat between the two plates.
Finish with a sprinkle of fresh dill and a wedge of lime.
This is a meal that once you have done it you will keep using it. It’s got a nice Mediterranean feel to it as well as an interesting twist with the tahini sauce. A recipe like this can be used as inspiration. Don’t get put off with what ingredients you don’t have, fish and tahini is the magic combination here, the rest of the ingredients just keep lifting it up.
4 fillets of white fish, trimmed and boned skin on (eg sea-bream, snapper, sea bass, salmon or cod)
2 oven roasted red peppers
2 lemons for garnish
Olive or sunflower oil for griddling
Tahini sauce ingredients
5 cloves (half a bulb) of garlic
Juice of a whole lemon
1tbsp (15ml) tamari
For the roast red peppers see Side Dishes.
Cut the aubergines into discs and the courgette into 1cm thick slices. Put a cast iron griddle pan onto a high flame, lightly oil the courgette and aubergine and sear either side so the lines of the pan are prominent on the vegetables. Aubergines take longer than courgettes. When cooked, squeeze lemon juice over and season. Place onto a baking tray lined with greaseproof paper, ready for re-heating in the oven.
To make the tahini sauce the first thing you need to do is roast the half bulb of garlic in a hot oven for 8-10 minutes. You can use raw garlic but when garlic is roasted the taste is subtler and works better with fish.Put the tahini, lemon juice, garlic and tamari into a bowl. Take a small whisk and bring the ingredients together. The mix will become very thick at this point, you will need to slowly add the water until you get the right consistency. We are looking for a single cream type pouring consistency. For this dish, the sauce needs to be fairly thick as it will sit on the plate with the fish and the vegetables (if you were using this as a salad dressing, the sauce would be of a thinner consistency).
Buy the fish filleted and pin-boned, if possible. If you do find any protruding bones then remove with pliers or tweezers. To stop the fillet curling in the pan, pinch it on either side and score small incisions just below the skin, being careful not to cut too deep.
To cook the fish you will need a good non-stick frying pan. Brush the pan and the skin of the fish with oil (sunflower oil works well as it has a higher heating point). Lay the fish skin side down into the hot pan giving the pan a good shake until the fish starts to cook, this prevents the skin sticking and peeling off. Don´t turn the fish until the skin is really crispy approximately 8 minutes cooking time. When the skin is crispy turn the fillets over and turn off the heat.
Whilst the fish is cooking lay out the four plates, distribute and arrange the courgette, red pepper and aubergine in the middle and pour the tahini sauce around them. Then sit your fish on top of the vegetables and serve with a wedge of lemon.