Pan Fried Fish and Roasted Vegetables
Prepare for the fish-slapping dance.
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.