Another delicious slow carb recipe that is an adapted version of something we have long loved in My Shiny Kitchen. Historically we would have added par boiled potatoes to the vegetable mix underneath the baked fish. But, our new search for lower carbohydrate recipes have given this old favorite a new lease of life, and a far fresher taste. This looks pretty special so makes a nice dinner dish, but to be honest we have it perhaps more often for lunch, since it is such a hands off meal to prepare.
Ingredients (serves 2 – 3)
We use white fish for this. Frozen or fresh skinless white fish fillets such as hake or haddock (whatever is on offer is a good bet). The fish doesn’t need to be anything too special since there is lots of flavor in the dish, but salmon is nice for a change, or even monkfish tail.
We chop and change the veggies depending on what is in the garden, fridge or store. But generally the recipe includes:
- white fish fillets (1 to 2 fillets per person depending on size)
- 2 onions cut into large wedges (perhaps 4 to 6 per onion)
- 1 red and 1 green pepper sliced into large chunks
- 4 good size juicy tomatoes, halved
- a few garlic cloves, left whole but squashed with the back of a knife to help release their flavor
- 1 teaspoon of fennel seeds, a few bay leaves and plenty of black pepper
- a smidgen of olive oil
- pancetta or streaky bacon slices (2 per person)
- 1 lemon quartered (or a few wedges of preserved lemon
- 2 or 3 whole fresh or dried chilis, or a tsp of chilli flakes
Asparagus spears would be nice or some mushrooms left whole. You want all the veggies to be pretty similar chunky sized pieces. And don’t forget if you don’t give a hoot about carbs, this is fab with potatoes (new potatoes with the skins left on preferably).
This is one of those, pile it up and leave it type recipes, which is why we quite often have it for lunch. 5 or 10 minutes preparation is followed by an hour or so baking with nothing for you to do!
- First of all turn the oven on the medium (around 200 degrees C). Then get on with chopping everything up.
- Add a drop of oil to a large baking dish and grease the base well with a piece of kitchen towel.
- Now throw all your veggies, herbs and spices into the dish.
- Place the fish fillets on top of the veggies, grind on lots of black pepper, and top with one or two pieces of pancetta or streaky bacon on each one. You shouldn’t need any more oil since the bacon fat will keep your fish nice and moist.
- Place the whole lot in the oven for 40 minutes to an hour depending on the size of fish, until it is cooked through and the bacon is crisp. If the fish is ready before the bacon, just pop the whole lot under a hot grill for 5 minutes at the end.
Some mange tout, green beans, broad beans, or peas (or indeed a mixture), alongside a large salad make this a splendid low carbohydrate meal… And if you are trying to cut the fat a little more too, leave the pancetta out (but you will need to add some olive oil to the surface of the fish).