Sunday 6 September 2009

Healthy Grilled Fish with Baked Vegetables

Grilled fish fillet with baked vegetables - choice for the diet-conscious and easy to prepare.

PREP TIME 10 Min (excluding marination time)

Original recipe yield: Serves 2 as a main course.

2 huge fish fillets (dory or sutchi or any other similar tasting fish)
1/2 cup of orange juice OR pineapple juice
1 medium sized onion, sliced into rings
1 medium carrot, chopped
1 green pepper, cut into medium sized pieces
1 tsp turmeric powder
dash of pepper
dash of paprika / chilli flakes (optional)
a pinch of salt (approximately 1 tsp)
a wee bit of olive oil
italian mixed herbs, 2 tbsp

1. Pour the juice into bowl/deep plate where you intend to marinate the fish. Rub each side of each fillet with the oil, then salt, pepper, turmeric powder and herbs. Coat each fillet with the juice. Throw in the carrots, green pepper and onion rings. Coat the vegetables well with the marinate (juice and everything else in the mixture). Leave the fish and vegetables to marinate for at least 30 mins.
2. Preheat your oven at 220 degree Celsius for approximately five minutes beforehand. On the baking tray which is covered with aluminium foil, arrange the green pepper / carrots on the bottom so that they create a support for the fish fillets. This prevents the fish from becoming too soggy due to the excess liquid marinate. Arrange the onion rings over the fish fillets. Pour the marinate over the onions, fish and vegetables on the baking tray. Bake for approximately 12-15 mins and check with a fork to see if fish is cooked.


(a) Many grilled fish recipes suggest using orange juice as a marinate, and for lime juice to be squeezed over once the fish fillets are cooked. I had no limes and orange juice left, and used pineapple juice instead (with a slight tangy taste in place of lime) - it worked out fine!

(b) I don't like my fish fillets to look pasty white, hence I used turmeric for some colouring. You can leave that out if the colouring is not an issue with you.

(c) goes well with the aglio olio

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