Sunday, December 9, 2012

262. Baked Rouget Fish Fillets with Broccoli

This is a fifteen minute meal if I ever saw one.
I used rouget fish, filleted and pin-boned, but really you may apply the recipe to almost all fish fillets.
An express "marination" is whipped up in which the fillets are flipped in and immediately baked at the top shelf a very hot oven for literally minutes.
During the baking, the broccoli is steamed and the sauce made.
Fifteen minutes is all it takes to make a healthy and delicious meal.

Twenty if you didn't plan ahead.
The fish recipe was adapted from The Naked Chef, by Jamie Oliver.
The broccoli recipe was adapted from Great Food Fast of Martha Stewart's kitchens.
A very convenient low-calorie diet recipe as well.


For the fish:
8 small fillets (from 4 fish)
1 clove garlic, crushed
salt & pepper
1/2 tsp oregano
1 lemon, juice
2 Tbsp olive oil

For the broccoli:
1 head broccoli, cut into florettes
1/2 cup orange juice
1 small onion, very small dice
1 tsp balsamic vinegar
1/4 tsp chili flakes


Preheat oven to maximum temperature.

Throw the broccoli florettes in a pot of boiling salted water for 10 to 12 minutes.

During this time you prepare the fish, like so:
In a heat-proof dish, mix the garlic, salt, pepper, oregano, lemon juice, and oregano.
Smear this all over the fish fillets, then arrange the fillets in a single layer in the same baking dish.
If your fillets have skin, then place them skin-side up.
Bake at the top shelf of your oven for about 10 minutes.

While the fish and broccoli are separately cooking, prepare the sauce like so:
combine the orange juice, onion dice, balsamic vinegar, and the chili flakes in a small saucepan.
Simmer for about 5 minutes to reduce, then set aside but keep warm.

To serve, arrange the fish fillets in a platter, with some of its juices drizzled over it.
Serve the drained broccoli along side the fish, drizzled with the orange-balsamic sauce.
Serve immediately.

 صحة و عافية

No comments: