香草烤魚 Baked White Fish

Serves: 4

材料 INGREDIENTS
3瓣蒜 3 cloves of garlic
新鮮羅勒的一小束 A small bunch of fresh basil
橄欖油 Olive oil
1隻新鮮的紅辣椒 1 fresh red chilli
800克罐裝西紅柿 2 x 400g tins plum tomatoes
海鹽和現磨黑胡椒 Sea salt and freshly ground black pepper
紅酒醋 Red wine vinegar
4份150克白魚魚片,去皮去骨 4 x 150g white fish fillets skin off and bones removed
一小撮的黑橄欖 A handful of black olives, stone in
1湯匙 酸豆,隔水 1 tablespoon capers, drained

做法  METHOD

醬料製作 To Make Your Sauce:
1. 蒜瓣去皮切片。羅勒葉待用,莖切粒。
Peel and finely slice the garlic cloves. Pick the basil leaves and put aside, finely slice the stalks.

2. 添加橄欖油到大鍋中,調至中火。加大蒜和羅勒莖。加入辣椒(先用刀刺破辣椒避免在炸魚煮食過程中辣椒爆破時)。炒蒜至軟身,偶爾攪拌。
Add a good couple of lugs of olive oil to a large pan on medium heat. Add the garlic and basil stalks. Pierce the chilli once with a knife so it doesn’t explode when frying, and add to the pan. Fry gently until the garlic is soft but not coloured, stirring occasionally.

3. 加入罐裝番茄。以少量鹽和胡椒調味。以低溫煨30分鐘。取出辣椒。用木勺把番茄擠壓。再加鹽和辣椒醬調味,根據個人喜好可添加紅酒醋。
Add the tins of tomato and season lightly with salt and pepper. Gently simmer on low heat for 30 minutes. Remove the chilli. Break and mush the tomatoes with a wooden spoon. Season the sauce really carefully with more salt and pepper if needed, and add a tiny swig of red wine vinegar to give it a little twang.

準備煮魚 To Prepare And Cook Your Fish:
4. 烤箱預熱至220°C/425°F。
Preheat the oven to 220°C/425°F.

5. 把番茄醬倒入烤盤(約20厘米x30厘米)。在魚片兩面加少許胡椒粉調味,然後放在醬上。壓碎橄欖並去核。將橄欖和羅勒葉灑在魚上。
Pour your tomato sauce into a roasting tray (approximately 20cm x 30cm). Season the fish fillets on both sides with a little pepper, then place on top of the sauce. Squash the olives, using the base of a jar or something heavy, and remove the stones. Sprinkle the olives and capers over the fish. Scatter the reserved basil leaves over the fish.

6. 烤箱烤15分鐘,直到魚全熟(檢查:切割魚最厚的部分)。食用是可配以薯仔和蔬菜沙拉。Cook in the oven for around 15 minutes or until the fish is cooked through (check by cutting into the thickest part of one or two of the fillets). Lovely served with new potatoes and a green salad.

More about this recipe:http://foodrevolutionday.com/recipe/47/Baked-White-Fish-with-Olives-and-a-Simple-Tomato-Sauce.html

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