Italian Baked Fish
Four pieces of any white fish can be used for this dish, though my own personal choice is cod steaks on the bone. An interesting variation on this recipe is to add a dessertspoon of chopped fennel leaves to the tomato sauce before pouring it over the fish for baking.
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This recipe is taken from Delia Smith’s Complete Cookery Course and Delia Smith’s Complete Illustrated Cookery Course.
Start by making a good thick tomato sauce: heat the olive oil in a saucepan and fry the onion for about 5 minutes. Now add the garlic and tomatoes.
Season with salt and pepper, then bring to simmering point and cook gently, uncovered, for 15 minutes, stirring occasionally.
Next add the sliced mushrooms, making sure that they are well stirred in. Simmer for a further 10 minutes until it looks like a thick sauce. Lastly, stir in the fresh basil and chopped capers.
Now place the fish in a shallow baking dish or tin, season with salt and pepper and sprinkle a little lemon juice on each piece. Next spoon an equal quantity of the sauce on to each piece of fish and arrange a few olives on top.
Cover the dish with foil and bake on a high shelf for about 25 minutes, depending on the thickness of the fish.
Serve with new potatoes or brown rice and a tossed green salad.
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For this you need two Dover soles, boned, skinned and cut into fillets, or plaice fillets if you want a less expensive dish.
Delia describes this as 'one of the best fish recipes ever' - and who are we to argue? What's more it's a doddle to make and will provide you with masses of lovely omega 3 essential fatty acids.
Whiting fillets, or fillets of any white fish, instantly become more special when made into a fluffy soufflé.
Any white fish can be used for this, because there’s lots of flavour added.
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