After a weekend of birthday cake, we were craving salads and light meals. I was craving fish, Jonty was craving tomatoes. And just like that, dinner plans were solved!
This meal is full of great summer flavours and can be on the table in under 30 minutes which, on a weeknight, is a very good thing. While the tomato sauce is simmering away, the potatoes and asparagus are roasted and the fish is cooked.
The tomato sauce is a simple, but flavourful one – tomatoes, onions, peppers and a handful of spices and herbs. The two “secret” ingredients I like to use are fennel and lemon juice. Both give the sauce a bright, fresh taste.
Aside from prawns, I leave all fish-cooking to Jonty. He is the master! Our most-used cooking method is to pan-fry the fish until it is almost cooked, and then finish it off in the oven until it is golden brown but still flaky.
If cooking fish scares you, feel free to sub in prawns. Just throw peeled, deveined prawns into the tomato sauce during the last 5 minutes of simmering.
- Serves: 2 servings
- Serving size: ½ recipe
- Calories: 560
- Fat: 29.1 g
- Saturated fat: 6 g
- Carbohydrates: 57 g
- Sugar: 23 g
- Sodium: 194.8 mg
- Fiber: 9.8 g
- Protein: 30.1 g
- Cholesterol: 85.8 g
- 1 (398 mL) can diced tomatoes
- ½ medium onion, diced
- 1 medium red pepper, diced
- 1 tbsp tomato paste
- 2 cloves garlic, minced
- 1 tsp dried fennel seeds, crushed
- 1 tsp dried red chili flakes
- ½ tsp dried oregano
- 2 tsp freshly squeezed lemon juice
- Handful fresh parsley, finely chopped
- 350 - 400 g black cod (sablefish)
- 6 small new potatoes, halved
- 6 spears asparagus
- Sea salt
- Olive oil spray
- Heat a small amount of olive oil (use an olive oil spray, which works really well) in a pan and sauté the onion, red pepper and garlic over medium heat until the onion is golden, about 8 minutes.
- Add the tomato paste, red chili flakes, fennel seeds and oregano and stir to fully coat the onion mixture.
- Add the tin of tomatoes and stir well. Simmer until the sauce starts to thicken and the liquid has been reduced by half.
- Just before serving, stir in the lemon juice and chopped parsley.
- While the tomato sauce is simmering, toss the new potatoes with a bit of olive oil (the spray again - uses way less oil and is not as messy!) and sea salt, place on a baking sheet and roast in a 400ºF oven for 20 - 25 minutes, flipping them over after 10 minutes to brown both sides.
- When the potatoes are about 10 minutes from being done, place the asparagus spears on the same pan and roast.
- Pat both sides of the fish with a bit of flour. Heat a bit of olive oil in a non-stick (oven-proof) pan over medium-high heat. When the oil just starts to smoke, place the fish in the pan, skin-side down and cook for about 4 or 5 minutes (depends on the thickness of the fish).
- Flip the fish over and cook for another 2 to 3 minutes, or until both sides are starting to brown.
- Remove the potatoes / asparagus from the oven.
- Put the pan with the fish into the oven and cook until the fish just starts to flake (usually 3 to 5 minutes).
- Serve the fish with the tomato sauce, new potatoes and asparagus.