Italian Baked White Fish

This is such an easy midweek supper and is virtually just an assembly job. The most effort you’re going to put into this dish will be in frying the onions and the garlic.

You can use just about any piece of white fish for this recipe and should just pay attention to the cooking time if you use a thicker piece like a cod loin as opposed to a slimmer piece such as a basa or hake fillet. I prefer this recipe without skin on the fish.

It’s also possible to cook this without the beans, this makes the sauce slightly runnier and if you have any leftover sauce this can be used on a pasta the following day.

Ingredients:

  • Skinless boneless white fish
  • Olive oil
  • 1 small chopped onion
  • 1 garlic clove
  • 1 can of chopped or cherry tomatoes
  • 1 can of drained white beans (butter or cannellini)
  • 1 tbsp capers
  • 50g pitted black olives (if you only have green olives they also work well)
  • 1 tbsp finely chopped fresh rosemary
  • 2 anchovy fillets (optional)
  • 2 tablespoons breadcrumbs mixed with 1 tablespoon of grated Parmesan cheese

Method:

  1. Preheat the oven to 190°C
  2. Heat the oil in an oven proof frying pan/skillet and fry the onions and garlic for a few minutes until soft.
  3. Add the anchovies (if you’re using) and the tomatoes, beans, capers, olives and rosemary and bring to a simmer. Season to taste.
  4. If you don’t have an ovenproof pan you’ll need to transfer the sauce to an ovenproof dish now.
  5. Place the cod into the sauce, no need to cover it, it’s nice to see the white fish amongst the rich, red sauce.
  6. Sprinkle the breadcrumb mixture over the fish.
  7. Cook for 12 – 15 minutes depending on the thickness of your fish. You’ll know it’s done when it’s opaque.

Serve with crusty bread to mop up the juices with.

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