This dish has to be one of my favourite ways to enjoy fish. I make it with blue eye trevalla – a fish that’s widely available in the Southern Hemisphere, with a firm white flesh and a delicious mild flavour. However the recipe will work with pretty much any good-eating white fish so is adaptable for whatever’s available locally.
Tomatoes are an excellent source of lycopene – a phytonutrient that’s rich in antioxidants. According to the Journal of Agricultural and Food Chemistry, a study by Cornell University in the US in 2002 found that cooking tomatoes increases the body’s ability to absorb lycopene and also increases total antioxidant activity. In fact, the study found that amongst the different cooking times tested, the longest cooking times rendered the highest increases in lycopene and total antioxidant levels – great in this dish where the tomatoes are roasted for around 45 minutes.
If you’re not keen on olives, you can leave them out. The tomatoes and white wine will add enough flavour during cooking process as will garnishing with fresh parsley leaves prior to serving. Personally however, I find the olives add a delicious, intense flavour boost to the dish.
- 1 x 400g – 500g / 14 -18 oz fillet of blue eye (or any other firm white fish) – or two smaller fillets
- 150g /5 1/4 oz mixed baby tomatoes (I choose cherry tomatoes, baby roma and yellow tomatoes)
- 12-18 pitted black olives (depending on size and how much you like olives)
- 5 tablespoons white wine
- 3 tablespoons olive oil
- handful of fresh parsley
- salt and pepper to season
- Choose an overproof dish that your fish will fit snuggly into – I choose a smallish lasagna dish
- Pre-heat the oven to 150 degrees Celsius or 300 degrees Fahrenheit – allow to heat for 10 minutes
- Season your fish fillet and place it into the dish
- Arrange the tomatoes and olives over the fish and around the dish
- Mix the white wine and olive oil and drizzle over the fish and tomatoes
- Tear the parsley leaves from the stalks and place the stalks around the dish
- Cover the dish with foil, place in the oven and bake for 30-35 minutes until the fish is cooked through
- Remove from the oven and turn the temperature up to 180 degrees Celsius/350 degrees Fahrenheit
- Leave the fish to rest and return the tomatoes to the oven. Roast for an extra 10 minutes
- Chop the parsley leaves (not too fine – quarters to eighths should be sufficient)
- Divide the fish between 2 plates, drizzle with the juices from the dish and cover with the tomatoes
- Top with the chopped parsley
This dish is delicious served with a green salad dressed with a lemon vinaigrette