Tuesday, October 19, 2010

Slow Cooked Italian Fish Bake

My daughter and I enjoyed this as an easy lunch the other day. It was another adaptation which showed promise but needed a tiny bit more tweaking. Tweaks in the verdict!

Ingredients for 2:

1 tbsp olive oil
1 cod steak
1 tin tomatoes
half an onion, finely chopped
1 tbsp oregano
2 cloves garlic, chopped
1 tbsp lemon juice
1 ball mozzarella
black olives - I didn't have any this time but they would be great
capers - ditto, if you like them
salt and pepper


Put the olive oil into the slow cooker and pop your fish on top, skin down. Drizzle the lemon juice over the top. In a frying pan/skillet, make a little tomato sauce by frying off the onion for 5 minutes in a little olive oil, adding the garlic and finally the tin of tomatoes and the oregano. Boil off for a moment or two as there'll be no evaporation in the slow cooker. Add the capers at this point if you like them.

Pour the sauce over the fish. Top with the mozzarella, sliced, and the black olives if using.  Cook on low for 2 1/2 - 3 hours, depending on the size of your fish. 


This is a great gentle way to cook fish and the fish itself was perfectly cooked. The sauce though was way too watery. Next time I would drain the tomatoes before creating the sauce and maybe boil the suace for a few minutes more. Or use a small jar of good quality pasta sauce. The flavours were good though and very balanced. 

Too watery c- drain tomatoes

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