Super Food Family Classics
By Jamie Oliver
Sicilian fish bake
Aubergine, tomatoes, pine nuts & raisins
1 hr 15 mins
Not Too Tricky
serves 4
About the recipe
White fish is a great, nutritious lean source of protein, and is packed with lots of micronutrients, such as the mineral selenium, for cell protection and efficient immune system function.
Recipe From
Ingredients
2 large aubergines
1kg ripe mixed-colour tomatoes
1 red onion
4 cloves of garlic
1 celery heart
1 tablespoon dried oregano
1 pinch of dried red chilli flakes
1 heaped teaspoon baby capers
40g raisins
40g pine nuts
4 black olives (stone in)
olive oil
4 x 120g white fish fillets, scaled, pin-boned, from sustainable sources
1 orange
250g wholewheat couscous
40g rocket
4 tablespoons natural yoghurt
Method
- Preheat the oven to 180°C/350°F/gas 4.
- Very finely slice 2 large aubergines and 1kg of mixed-colour tomatoes into rounds. Peel and very finely slice 1 red onion and 4 cloves of garlic. Trim 1 celery heart, halve, and finely slice lengthways. Throw it all into a large roasting tray with 1 tablespoon of dried oregano, 1 pinch of chilli flakes, 1 heaped teaspoon of baby capers, and 40g each of raisins and pine nuts.
- Crush 4 black olives with the heel of your hand, tear out the stones, then tear the flesh into the tray. Add 2 tablespoons of oil and a good pinch of sea salt and black pepper, then toss well. Arrange evenly, pulling a layer of tomatoes to the top, and bake on the bottom shelf of the oven for 40 minutes.
- Meanwhile, place 4 fish fillets in a sandwich bag, squeeze in the juice from 1 orange (reserving the halves), add a pinch of salt and leave aside.
- When the time’s up on the veg, remove from the oven and place 4 fish fillets on top, skin side up. Drizzle over the juice from 1 orange, then return to the bottom shelf of the oven for 15 more minutes, or until the fish is cooked through.
- Put the squeezed orange halves and 250g of wholewheat couscous into a bowl, just cover the couscous with boiling kettle water, then pop a plate on top and leave to fluff up.
- Sprinkle 40g of rocket over the gorgeous traybake, fluff up the couscous, season to perfection, divide it all up, and serve each portion with 1 tablespoon of yoghurt.
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