4 large terakihi or snapper fillets of fish skinned and boned
2oz butter or coconut oil
1 onion
¼ cup white wine
2 tsp tomato paste
optional chilli flakes to your taste.
1-2 tsp fresh chopped basil
pink salt and freshly ground black pepper to taste
¾ cup fresh breadcrumbs – like sourdough
2 Tbsp freshly chopped parsley
1 glove of garlic
425g can of whole tomatoes no salt or added sugar
125g button mushrooms
1 red capsicum
1 yellow capsicum
1 Tbsp grated parmesan cheese
Melt butter/coconut oil in pan, add the chopped onion and crushed garlic cook until tender.
Chop tomatoes removing any seeds as you go. Add chopped mushrooms sliced capsicums wine and tomato paste, basil, salt and pepper. Bring to a boil then reduce and simmer for a few minutes uncovered.
Pour sauce into base of a shallow oven proof dish, place fish on top.
Combine breadcrumbs, parsley and cheese, melt remaining butter and add to the breadcrumb mix. Sprinkle over fish and bake uncovered in a moderate oven for about 15 minutes or until fish is just cooked through and topping is crispy.
This is one of my families favourite comfort meals.
I love the delicate softness and flavour of fish, in the winter months this is a perfect way to get lots of Omega 3 & 6 also a good source of Vitamin B12. Along with the wonders of the magical Mushrooms great for boosting our immune system with the added benefit of Vitamin D and many of the B vitamins. Let’s not forget the goodness in the Tomatoes, Capsicum and Garlic. This dish is a powerhouse of goodness and it tasted fabulous.
Do you make an effort to get to your local fish markets often or do you tend to buy from the supermarket?
Photo of fish market and veg market?
I encourage you to make a family outing and take your kids to your local fish market the next coming weekend. Yes they aren’t the best smelling places but what fun looking at the variety – kids love to poke at the eyes of fish for some reason, well mine did and they complained about the smell but still enjoyed the experience and often asked without prompting if they could go
It’s great to expose them to food as close to it’s natural form as possible – take them fishing even better! I liked my boys to see where the food originated as often as possible, so many kids today when you ask them where most foods come from the common answer is the supermarket!
To me it was part of their education around food – why we need to eat and how the food we eat affects our health and how we feel was standard but taking them to market gardens and places like the fish markets gave them a greater understanding and made the food real and alive to them.
With recipe and pics
My friend Michelle Jones kindly tested and photographed this dish for me and I am so grateful she did it looks like you could just dig your fork straight into the photo. Thanks Michelle it looks wonderful.
Michelle Jones is a truly passionate foodie and avid writer and photographer who enjoys exploring new places, meeting the people and experiencing the culture, scenery and of course the amazing local food. With a passion for New Zealand food, wine and produce, THE FOODIE INC provides you with ideas, inspiration and information to create your own unique foodie travel experience.
Please check out her website she has some great information and fabulous “finds” to share.
www.thefoodieinc.com
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