A healthy fish dish with mediterranean vegetables and parsley rice. Perfect as a summer evening dinner.
The vegetables take the longest to cook so cut the aubergine, red onion and peppers into similarly sized cubes. Add chopped garlic, fresh rosemary and thyme and generous amounts of olive oil and place on a baking tray in an oven (180 degrees C) for about 30 minutes. You will add some chopped fresh tomatoes after the veg has browned and softened towards the end of the cooking for about 10-15 mins only so it doesn’t fall apart but softens nicely.
Boil some basmati rice and once cooked, drain, lid on and steam for 10 mins. Cut some parsley and add before serving.
Pan fry your hake fillets in a frying pan with olive oil. Season with salt and pepper. Leave to cook until you can see that the fish is cooked 2/3 of the way through and then carefully turn and add a knob of butter. You can, of course, use a variety of fish but a meaty fish works well so monkfish, tuna, seabass, cod etc.
That’s it, just put the 3 ingredients together and squeeze a small amount of lemon on the fish before serving.