There’s something actually magical about one-pot cooking – it screams consolation and nourishment, and also you all the time really feel such as you’re successful when producing flavour so effortlessly.
One-tray roast fish with brothy white beans, capers and lemon
That is scrumptious, no-fuss cooking, excellent for a fast lunch or dinner. In the event you don’t have a sauté pan that may go within the oven, simply spoon the brothy beans right into a baking dish, then prime them with the fish.
Serves 4
80ml olive oil, plus further to drizzle
½ small leek, chopped
4 cloves garlic, sliced
2 sprigs rosemary
4 anchovy fillets (non-obligatory)
45g capers, rinsed and drained
Sea salt flakes and floor black pepper
1 lemon, juiced and finely zested, plus 1 lemon further, lower into wedges
¼ bunch kale leaves, thinly sliced
1 bunch broccolini, lower into shorter lengths
500ml vegetable inventory
2 x 400g cans cannellini beans, rinsed and drained
Handful flat-leaf parsley leaves, roughly chopped
600g blue-eye trevalla or different agency white-fleshed fish fillet, pores and skin eliminated
115g salmoriglio (see under)
Preheat the oven to 200C.
Place a big ovenproof sauté pan over medium–excessive warmth. Add 60ml of the olive oil and the leek, garlic, rosemary, anchovies (if utilizing), capers and a pinch of salt. Cook dinner, stirring, for 3 minutes to melt the leek and break down the anchovies, then add the lemon zest, kale and broccolini and cook dinner till the kale is barely wilted, round one minute. Add the inventory and cannellini beans and produce to the boil, then stir by means of the parsley and lemon juice. Season to style with a little bit salt and pepper.
Place the fish in a shallow bowl, season with salt and pepper and drizzle with the remaining olive oil to coat it. Nestle the fish within the brothy beans and place the entire pan within the oven for six minutes, till the fish is simply cooked.
Spoon the salmoriglio over the fish and serve with the lemon wedges and a drizzle of olive oil.
Salmoriglio
This herby sauce (in any other case generally known as your greatest pal) is the flavour of Italy’s south. Use it as a dressing, marinade or spooned over fish. Historically, it’s teamed with swordfish, however any fish, seafood or roast veggies would work splendidly. I additionally stir it by means of yoghurt, spoon it into soups, or use it to marinate fish in earlier than roasting or chargrilling, ending with some extra sauce after cooking. It additionally makes a knockout pasta sauce.
Makes 330ml
2 cloves garlic, finely crushed
1 bunch oregano, leaves picked
Giant handful flat-leaf parsley leaves
Juice of two lemons
200ml extra-virgin olive oil
Sea salt flakes and floor black pepper
Place all of the substances in a blender or meals processor and mix into a country sauce that’s not too emulsified – you need it unfastened.
Alternatively, use a mortar and pestle to pound the garlic and herbs right into a paste, then combine by means of the lemon juice and oil and season to style.
Switch to an hermetic container or jar and retailer within the fridge for as much as one week.
Smoky butter beans with fish and rice
This recipe makes use of a poaching approach, which is among the gentlest methods to cook dinner fish. It’s excellent for those who’re simply beginning out, and is nice for small kitchens, as you don’t want a lot room and there are much less smells sticking round afterwards. Simply keep in mind to season your sauce earlier than including the fish.
Serves 4
60ml olive oil
1 small brown onion, finely chopped
1 small crimson capsicum, finely chopped
2 cloves garlic, sliced
Sea salt flakes and floor black pepper
1–2 tbsp home made chilli salsa, or use store-bought chipotle in adobo
2 tsp candy smoked paprika
1 tbsp floor cumin
200g basmati or long-grain rice
1 x 400g can crushed tomatoes
800ml vegetable or rooster inventory
500g skinless boneless ling fillet, or some other agency white-fleshed fish, similar to blue-eye trevalla, hake or snapper
1 x 400g can butter beans, rinsed and drained
Handful flat-leaf parsley leaves, roughly chopped
Handful mint leaves, roughly chopped, plus further entire leaves to serve
2 tbsp extra-virgin olive oil
Juice of 1 lemon
1 tbsp za’atar (non-obligatory)
130g pure Greek-style yoghurt
Place a big shallow casserole dish or frying pan over medium–excessive warmth and add the olive oil, onion, capsicum, garlic and pinch of salt and pepper. Cook dinner, stirring usually, for 4 minutes, till the greens are gentle, then add the chilli salsa or chipotle, the paprika and cumin and stir by means of. Cook dinner for yet one more minute, then add the rice, crushed tomatoes and inventory, and produce to the boil.
Scale back the warmth to a simmer and cook dinner the greens and rice for six minutes, stirring usually, till the rice is partially cooked.
Evenly season the fish with salt and pepper, then nestle it within the greens and rice. Give the pan a mild shake to permit the fish to settle in. Spoon some sauce over the fish, then cowl the pan with a lid and cook dinner for round six minutes. Take away the pan from the warmth and permit the fish to relaxation for 5 minutes.
In the meantime, place the butter beans in a bowl with the herbs. Gown with the extra-virgin olive oil, lemon juice and a little bit salt and pepper, and blend to mix.
Spoon the butter beans and dressing across the fish. Sprinkle with the za’atar (if utilizing), and serve with the yoghurt and further mint leaves.
Inexperienced shakshuka, quinoa and fish
It is a nice tackle traditional shakshuka for many who can’t eat tomatoes, or need to strive a distinct model. I like to make this recipe as much as an hour forward of time after which gently reheat it on the stovetop earlier than serving. Leftovers are additionally nice the subsequent day.
In the event you don’t have quinoa, use basmati rice or freekeh. Select any mixture of greens you want or have available. In case you are catering for a number of dietary wants, bake the fish on a separate tray and hold the shakshuka plant-based.
Serves 4
80ml olive oil
½ small leek, or 1 small brown onion, finely chopped
2 cloves garlic, sliced
Sea salt flakes and floor black pepper
1½ tbsp ras el hanout, obtainable at well-stocked supermarkets and a few grocers
1 small head broccoli, thinly chopped, stalk and all
½ bunch kale or cavolo nero, leaves thinly sliced, stalks discarded
2 zucchinis, grated
200g mixed-colour quinoa, rinsed
625ml vegetable inventory
600g agency white-fleshed fish fillet, similar to blue-eye trevalla, gemfish or ling
80ml store-bought dairy-free pesto
140g frozen peas
Handful coriander leaves, roughly chopped
140g pure Greek-style yoghurt or garlicky whipped tahini (see under)
2 lemons, lower into wedges
Place a big shallow casserole dish or frying pan over medium–excessive warmth. Add two tablespoons of the olive oil, the leek or onion, garlic and a pinch of salt. Cook dinner, stirring, for round three minutes till the leek is gentle, then add the ras el hanout and broccoli and proceed cooking for one minute. Add the kale, zucchini and a crack of pepper and cook dinner for 2 minutes, till the kale begins to wilt.
Add the quinoa to the dish or pan and stir by means of, then pour within the vegetable inventory and stir the whole lot till evenly distributed. Regulate the seasoning and produce to the boil. Cowl, cut back the warmth to a simmer and cook dinner for 10 minutes.
Season the fish with salt and pepper and gently mix with the remaining olive oil and half the dairy-free pesto. Nestle the fish into the veggies and quinoa, scatter the frozen peas excessive and canopy with a lid.
Proceed to cook dinner over low warmth for an additional 10 minutes, keeping track of the fish because it cooks; you don’t need to overcook it.
Take away the dish or pan from the warmth and permit it to face for 5 minutes. Drizzle with the remaining pesto, scatter the coriander excessive and serve with the garlicky whipped tahini or yoghurt and lemon wedges.
Garlicky whipped tahini
That is my the whole lot sauce. It additionally makes a killer dip and is a good vegan alternative for yoghurt. I really like this sauce as it’s, however you can add so many different flavours to it together with chilli, spices or miso.
In case your sauce is simply too runny, simply add some extra tahini. In the event you make this by hand, your tahini may seem like it has break up or it might clump collectively, however that simply means it wants extra water and whisking. For a lighter model, make this in a blender.
Makes 350g
135g hulled tahini
Juice of 1 lemon
2 cloves garlic, finely crushed
Sea salt flakes and floor black pepper
Place all of the substances in a blender with 170ml of water and mix right into a clean paste. Regulate the water and lemon juice till you’ve a silky consistency.
Alternatively, mix the substances in a bowl with a whisk or fork, whisking within the water slowly till clean and mixed. Switch to an hermetic container or jar and retailer within the fridge for as much as one week.
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That is an edited extract from More Fish, More Veg by Tom Walton, revealed by Murdoch Books (RRP39.99). Pictures by Rob Palmer
