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Baked hake and tomato-olive salsa – lean cuisine

Posted in Food, and Food & Entertaining

photoSofabrother is on a carb-free eating plan at the moment, so fish and chips wasn’t an option the other night. But I had a great piece of hake (light white fish – similar to cod or cob), lots of small, sweet, rosa tomatoes, left over salad leaves and a couple of the usual staples in the store cupboard. So I tasked myself to come up with something light, delicious, nutritious – that could be put together quickly.

These quantities fed two generously.  Add in some fries, boiled potatoes or even a bit of mash – and you’ll easily stretch it to four.  The whole prep time is about 30 mins – start to eat.

To make the salsa:

  1. Skin and chop 12 baby tomatoes – place in deepish small dish (remove skins by covering with boiling water for a few minutes, then piercing with point of knife and sliding skins off)
  2. Salt and add a generous glug of Virgin Olive oil
  3. Crush two cloves of garlic – remove skins and add whole garlic to the mix.  You will remove them later.
  4. De-stone and chop a handful of black/kalamata olives. Add these and a dash of their brine to the tomato mix
  5. Add a generous scattering each gently torn basil leaves and chopped flatleaf parsley.
  6. Toss in a handful of capers.
  7. Leave to macerate for a while.

To prepare the fish:

  1. Lay fillets on either baking parchment paper or tin foil (shiny side out)
  2. Sprinkle sparingly with salt.
  3. Drizzle over a couple of spoonfuls of the juice from the tomato salsa
  4. Seal the parcels by gathering up the sides and crimp gently so they are well closed – but leave space for them to breathe
  5. Cook in a 200C/400F degree oven for 20 mins or until the fish is flaky
  6. Allow to cool for a few minute, then remove the garlic and spoon the salsa onto the fish

Serve with a green salad (I used rocket/watercress/broccoli and feta cheese) or steamed greens and potatoes. Seeing as it was a weekend – I poured myself a glass of crisp, grassy Sauvignon Blanc. Heaven.

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  1. Am a fan of a crisp, grassy Sauvignon Blanc myself – I love the New Zealand gooseberryish ones 🙂

    January 19, 2013

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