Good Old Pan-Fried Fish and Roasted Vegetables

A meal of “plain”, “simple” fish and vegetables is like a breath of fresh [sea] air!

We’re lucky to be able to access and eat a wide variety of different cuisines. Our palates get used to the exotic and spicy. But it’s truly satisfying to go back to the basics, and keep food as simple and fresh as possible. Honestly, some steamed or roasted vegetables (I like both but especially roasted) and fish, either fried in the pan, grilled, or baked in the oven, a little salt, pepper, lemon, herbs – slaps.

The best thing is you can prep the vegetables earlier in the day and leave in a bowl of water, so nothing to do but throw them in the oven. The fish can be prepared the minute before cooking.

“For she sang of the Sea-folk who drive their flocks from cave to cave, and carry the little calves on their shoulders; of the Tritons who have long green beards, and hairy breasts, and blow through twisted conchs when the King passes by; of the palace of the King which is all of amber, with a roof of clear emerald, and a pavement of bright pearl; and of the gardens of the sea where the great filigrane fans of coral wave all day long, and the fish dart about like silver birds, and the anemones cling to the rocks, and the pinks bourgeon in the ribbed yellow sand.”

-Oscar wilde, The fisherman and His soul

Pan Fried Fish and Roasted Vegetables

Prepare for the fish-slapping dance.

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Prep Time:10 minutes mins

Cook Time:40 minutes mins

Course: Main Course

Keyword: fish, pan-fry, roast, vegetables

Servings: 2

Ingredients

• 4-6 gurnard or flathead fillets (depending on size of fillet 2-3 per person), or any other white firm-flesh fish fillet
• 4 potatoes, cut into 2 cm chunks
• ½ large sweet potato, cut into chunks larger than potato
• 4 large carrots, halved, quartered into slices
• 1-2 bunches broccolini
• flour for dusting (optional)
• herbs of choice (optional)
• squeeze lemon (optional)
• salt and pepper (optional)
• cumin (optional)
• handful capers, rinsed (optional)
• 1 tbsp butter or margerine
• olive oil

Instructions

• Preheat the oven to 220℃/428℉.
• Arrange potato, sweet potato and carrots on baking paper in a baking tray. Cover all with a drizzle of olive oil. Sweet potato and carrots can be dusted with a little cumin. Salt and pepper for the potatoes.
• Bake for 20 minutes before turning and adding the broccolini. Drizzle broccolini with olive oil.
• At 30 minutes the vegetables should be nearly done. Potatoes will be browned and carrots caramelising. Sweet potato will be soft. All vegetables should easily be pierced with a knife. If not, allow for longer time. Turn to ensure they don't stick to the paper and the broccolini tips don't over-brown.

  I often like to change the baking paper if it's a bit too oily here. This also helps crisp up the potato. Bake for another 10 minutes.
• Meantime, coat the fish with a little flour mixed with salt and pepper. If going gluten-free, just season. The flour helps protect the fish from over-cooking. Warm a small amount of olive oil in pan on medium-high heat and add the butter. Add capers. Fry fish 2-3 minutes each side until lightly browned and easily flaked.
• Season with salt, pepper, lemon and herbs. Serve with a little of the caper-butter sauce from the pan.