Man Meal Of The Week: Baked Lemon & Basil Fish

I love cooking with red stumpose, it has a similar taste to hake but it’s a bit firmer. I decided to bake it in the oven with some delicious veggies and sauce. This is the perfect way to round off the week – it is healthy and takes no time to cook.

INGREDIENTS

150g Red stumpnose OR hake, filleted, scaled and skinned
2 brown onions, sliced into rings
1 punnet fresh fennel
3 anchovy fillets
4 garlic cloves, crushed
1 lemon, cut into sliced
500 ml chicken stock
4 potatoes, parcooked and sliced into disks
Handful of fresh basil, roughly chopped
1/2 tsp of red chilli flakes
Olive oil
Sea salt
Black pepper

METHOD
Serves 4
Preparation: 20 minutes
Cooking time: 30 minutes

Boil the kettle and preheat the oven to 180°C. 

Place a large pot on high-heat, add the boiling water and a large pinch of salt, boil the potatoes for 20 minutes, or until soft.

Cut all the veggies and place a frying pan on high-heat with a tablespoon of olive oil. Once the oil has warmed up add the onions, fennel, crushed garlic and the anchovies with a little bit of their oil. Fry for 5 minutes. 

Once the potatoes have finished boiling, drain them and slice into disks. Take out a heavy-duty baking dish, sprinkle a bit of sea salt and lay out the potatoes, then add the cooked veggies. Dress a plastic chopping board with a generous amount of salt, pepper, chilli flakes and a lug of olive oil and cover the fish in the seasoning. Add the seasoned fish to the baking tray, and place the sliced lemon on top of the fish. Pour the chicken stock over the fish, cover the tray with tin foil and cook in the oven for 25-30 minutes.

After the fish has been cooking for 25 minutes, take it out of the oven spoon over some of the juices and put into back in the oven uncovered for another 5 minutes. If the fish is starting to flake it means it is cooked.

Roughly chop the basil and sprinkle over the fish, serve immediately.

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