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Flash-Baked Fish with Roast Pepper and Feta Sauce

We are using affordable hake for this recipe. Our Fish Stock will enhance the flavour of the dish.
Flash-Baked Fish with Roast Pepper and Feta Sauce
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You Will Need:

Sauce
  • 1 large onion, finely chopped
  • ½ t (2,5 ml) Ina Paarman’s Green Onion Seasoning
  • 1 T (15 ml) butter
  • 2 T (30 ml) oil
  • 2 cloves of garlic, finely sliced
  • 1 tot of Ouzo or 1 t (5 ml) anise seeds
  • 1 x 25 g Ina Paarman’s Liquid Fish Stock
  • 1 x 400 ml Ina Paarman's Roast Pepper Pasta Sauce
  • ¾ cup (180 ml) finely crumbed or diced feta cheese
Fish
Sauce
  • 1 large onion, finely chopped
  • ½ t (2,5 ml) Ina Paarman’s Green Onion Seasoning
  • 1 T (15 ml) butter
  • 2 T (30 ml) oil
  • 2 cloves of garlic, finely sliced
  • 1 tot of Ouzo or 1 t (5 ml) anise seeds
  • 1 x 25 g Ina Paarman’s Liquid Fish Stock
  • 1 x 400 ml Ina Paarman's Roast Pepper Pasta Sauce
  • ¾ cup (180 ml) finely crumbed or diced feta cheese
Fish

Ina’s Tip

Look for fish with a pink flush on the flesh. Avoid very white spongy looking fish. The smell should be a fresh sea smell. Rinse your hands in vinegar water to freshen them after working with fish.

Method:

Adjust the oven rack to the middle position. Preheat the oven to 220 °C. Preheat your frying pan while chopping the onion. Add the butter, when it foams add the oil and onion, pre-seasoned with Green Onion Seasoning. Sauté over medium heat until the onion is soft, wilted and beginning to take on colour.

Add the garlic towards the end of the sauté period. Add the Ouzo - remove the pan from under the cooker hood and light it. The flame will intensify the flavours. When the flame dies down add the undiluted Fish Stock and the Pasta Sauce. Simmer for 3 minutes to blend the flavours (add anise seeds at this stage if not using Ouzo).

Cut the fish into 8 portions of even thickness and size. Place the fish in a single layer, season lightly with Fish Spice in a well oiled large ovenproof dish. Drizzle with undiluted Fish Stock and olive oil and spread evenly over the best side of the fish. Bake, without the Roast Pepper Sauce, for 12 minutes.

Coat the fish with Sauce, sprinkle the feta cheese over and bake for a final 8 - 10 minutes. Serve with Savoury Rice.

Why you must NOT flambé directly under an extractor fan

Fatty fumes can build up in the fan and they can ignite spontaneously if an open flame comes too close.

Flash-Baked Fish with Roast Pepper and Feta Sauce

We are using affordable hake for this recipe. Our Fish Stock will enhance the flavour of the dish.
Flash-Baked Fish with Roast Pepper and Feta Sauce

You Will Need:

Sauce
  • 1 large onion, finely chopped
  • ½ t (2,5 ml) Ina Paarman’s Green Onion Seasoning
  • 1 T (15 ml) butter
  • 2 T (30 ml) oil
  • 2 cloves of garlic, finely sliced
  • 1 tot of Ouzo or 1 t (5 ml) anise seeds
  • 1 x 25 g Ina Paarman’s Liquid Fish Stock
  • 1 x 400 ml Ina Paarman's Roast Pepper Pasta Sauce
  • ¾ cup (180 ml) finely crumbed or diced feta cheese
Fish
Ina’s Tip

Look for fish with a pink flush on the flesh. Avoid very white spongy looking fish. The smell should be a fresh sea smell. Rinse your hands in vinegar water to freshen them after working with fish.

Method:

Adjust the oven rack to the middle position. Preheat the oven to 220 °C. Preheat your frying pan while chopping the onion. Add the butter, when it foams add the oil and onion, pre-seasoned with Green Onion Seasoning. Sauté over medium heat until the onion is soft, wilted and beginning to take on colour.

Add the garlic towards the end of the sauté period. Add the Ouzo - remove the pan from under the cooker hood and light it. The flame will intensify the flavours. When the flame dies down add the undiluted Fish Stock and the Pasta Sauce. Simmer for 3 minutes to blend the flavours (add anise seeds at this stage if not using Ouzo).

Cut the fish into 8 portions of even thickness and size. Place the fish in a single layer, season lightly with Fish Spice in a well oiled large ovenproof dish. Drizzle with undiluted Fish Stock and olive oil and spread evenly over the best side of the fish. Bake, without the Roast Pepper Sauce, for 12 minutes.

Coat the fish with Sauce, sprinkle the feta cheese over and bake for a final 8 - 10 minutes. Serve with Savoury Rice.

Why you must NOT flambé directly under an extractor fan

Fatty fumes can build up in the fan and they can ignite spontaneously if an open flame comes too close.

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