Wednesday, November 2, 2011

Easy Roasted Fish

If, like me, you are adding more fish to your diet then you know its nice to have some quick recipes that taste hardy enough to get fans among the family.  Frozen fish fillets, like Pollack, defrost fast and roast well when placed over a bed of pre-roasted vegetables.  The steam from the vegetables helps the fish stay tender while the high heat gives the fish a rich finish.  You can use any combination of vegetables but this one with fennel, asparagus, mushrooms and red bell pepper creates a fragrant and savory foil for most white fish. 

Roasted Pollack over Fennel and Mixed Vegetables
2 servings, recipe doubles easily

1/2 red bell pepper, sliced
6-8 small mushrooms, whole
1 whole fennel bulb (anise) sliced
12-15 asparagus spears
1 tablespoon olive oil plus a little extra to drizzle on fish
salt and pepper
2 tablespoons fresh herbs: parsley, basil, tarragon, etc
4 (4-5 oz) Pollack fillets (fresh or frozen and defrosted)
1/2 lemon

  1. Preheat oven to 450˚F.
  2. Toss vegetables with 1 tablespoon oil in a roasting pan.  Sprinkle with salt and pepper.  
  3. Roast at 450˚F for about 20 minutes, stirring halfway through, until vegetables are cooked through and slightly caramelized.  
  4. Lay Pollack fillets directly on roasted vegetables.  Sprinkle with a little additional olive and some lemon juice.  
  5. Roast another 8-10 minutes, until fish is opaque and flakes when tested with a fork.  Serve fish and vegetables alone or over a bed of rice.

Other vegetable combinations to try:
Slightly Southwest: thinly sliced celery, carrots, onion and poblano peppers.  Finish with some parsley and cilantro.
Hints of Provence: tiny potatoes, grape tomatoes, olives, haricot verts. Finish with fresh thyme and rosemary.