White Fish, Tomato, Fennel & Herb Bake by Amelia Freer

White Fish, Tomato, Fennel & Herb Bake

tray bake

This is a very easy and satisfying fish dishes; the freshness of the herbs and juicy tomatoes results in a wonderfully tasty liquor. White fish is a great source of protein, but also of other key nutrients including vitamin B12 and iodine. You can use any sustainable white fish: I’ve used pollack, but try brill, monkfish, hake, cod or sea bream. It’s one of those wonderful ‘throw it all in’ dishes – so a super dish for serving to family or friends during busy times.

serves 4-6 


INGREDIENTS

8 medium tomatoes, halved or quartered
1 head of fennel
2 lemons, sliced
a handful of olives
10g parsley, chopped
few sprigs of fresh thyme
3-4 tbsp extra virgin olive oil
500g skinless fillets pollack
a handful of basil leaves


STEP-BY-STEP

Pre-heat the oven to 200c / 180 fan / gas mark 6

Trim the fennel and cut in half through the core and then cut each half into three wedges.

Arrange all the ingredients except the fish and lemons in a large oven proof dish, with the olive oil and bake for 20 minutes.

Add the fish and lemons and cook for a further 10-12 minutes, depending on the thickness of the fillets – check the thickest part, it should not be opaquer (if you have a thermo-probe, it should be 650).

Top with basil leaves and serve.