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The ingredients needed to make ‘Fitzroy’ Fish:
- Prepare 700-800 g White Fish Fillets
- Use *Whiting, Cod, Barramundi, Snapper, Flathead, Blue Grenadier (Hoki or Blue Hake), etc
- Use Salt & Pepper
- Provide Olive Oil
- Get 1 tablespoon Parsley *finely chopped
- Get <Sauce Ingredients>
- Provide 1 clove Garlic *finely chopped
- Use 1 tablespoon Olive Oil
- Provide 1 Tomato *seeds removed, cut into small cubes
- Take 1/4 Red Onion *finely chopped
- Provide 1 Chilli *finely chopped, OR 1 teaspoon Tabasco
- Use 1-2 teaspoons Italian Herbs
- You need 1 tablespoon Red/White Wine Vinegar
- Take 1/4 teaspoon Salt
Instructions to make ‘Fitzroy’ Fish:
- Preheat the oven to 220°C. Lightly season the Fish Fillets with Salt & Pepper.
- Place Tomato on a cutting board, stem side up, and cut in half horizontally. Scoop out the watery seeds parts, then cut into small cubes. Mix with all other sauce ingredients in a bowl.
- I recommend to sear the Fish Fillets both sides before cooking in the oven, but it is optional. Heat small amount of Olive Oil in a frying pan or grill pan over high heat, quickly sear the fish, then turn over to sear the other side. *Note: Thin fillets do not need this process.
- If you used a oven-safe pan to sear the fish, simply place the sauce over the fish and bake in the oven, on a higher rack, for 10 to 15 minutes.
- Alternatively, lightly oil a baking dish, place the fish fillets and add the sauce to each fish fillet. Bake for 10 to 15 minutes or until cooked through.
- Sprinkle chopped Parsley leaves over and serve.
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