I was very lucky to be given several Sea Perch fillets from my father-in-law, who caught them fishing up in Northern QLD earlier this year. Sea Perch is often called Red Emperor, however it is not a true Emperor fish. As I am not an avid fish eater but have decided to become, due to the numerous health benefits fish provides, I did some extensive research regarding how to cook fish before diving in. I chose baking the fish as apposed to grilling or pan frying, as it seemed a better way to keep the moisture in the fish. I was surprised to learn that Sea Perch is one of Australia's most highly regarded fish...lucky I have a whole freezer full of them!
INGREDIENTS
Baked Fish
- the juice of half a lemon
- the juice of half a lime (or the juice of 1 lemon or 1 lime)
- 1 large garlic clove, finely chopped or crushed
- 1/2 teaspoon chilli flakes
- 1/4 cup fresh parsley, finely chopped
- 2 sea perch fillets, skinned
- al foil
- 1 tablespoon extra virgin olive oil
- shallow oven tray or baking dish
Sides
- 1 medium sweet potato, washed, peeled & cut into thin even wedges
- 1 teaspoon extra virgin olive oil
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground cumin
- 1 head of broccoli, separated into florets and stalk chopped
COOKING
1. Preheat a fan-forced oven to 180 degrees celsius. Toss the sweet potato wedges with the oil and spices, then place on a lined baking tray. Place at the very top of the oven and cook for 20-25 minutes or until fries are lightly browned and cooked to your liking. Remove from heat.
2. Combine the lemon and/or lime, garlic, chilli and parsley in a small bowl, mixing well.
2. Place the fish in separate al foil, then brush the oil over the front and back of the fish fillets. Pour half of the marinade over the top of each fillet and wrap the fish like a parcel in the foil.
3. When the fries have been in the oven for 15 minutes, bake the fish in the oven in a shallow tray or baking dish for 10-12 minutes, using a knife to see if the fish is cooked (if it is cooked, the fillet will flake slightly when the knife enters). Remove from the oven.
4. When the fish has been placed in the oven, bring a small saucepan to the boil over high heat, covered. Remove the lid and place a sieve or colander in place of the lid with the broccoli florets & stalks inside. Steam for 4-5 minutes or until just tender. Remove from heat and toss with ground black pepper.
Serve fish alongside 1/2 of the steamed broccoli and 1/2 of the sweet potato fries.
Serves / 2
Total Preparation time & Cooking time / around 35 minutes
x Emily
