you are what you eat
It was my turn to take our little ‘Karate Kid’ for her Karate lesson and dinner had to be done and hot when i got back. I was at my local Food Lovers Market that morning and bought a lovely whole, butterflied soldier fish. Just the perfect size for the four of us!
For a quick and health diner, you cannot go wrong with a baked fish. Fish can be ‘marinated’ with anything you like. My favourite is stuffed with fresh herbs and lots of lemon juice.
Ive stuffed mine with sliced garlic cloves, a good grind of lemon juice, lemon rind, black pepper and himalayan sea salt on both sides. A generous handful of freshly picked mint leaves, spring onion, onion rings, two whole green chillies and lemon rings on the inside. 3 to 4 Tablespoons of goof olive oil over the onion rings. Close it up and wrap in foil like a bag or foil in an oven proof casserole dish.
I baked a few sweet potato slices on the side of the fish. Sprinkled with ground cinnamon, black pepper, salt and olive oil.
This went into the oven on 150 for an hour and 15 minutes on the middle rack with the roast vegetables on the bottom.
When i got back, 1 hour and 15 minutes later, the fish was baked to perfection. Potatoes were cooked all the way trough and vegetables were cooked just the way we like them- crunchy but steamed!
Fishy tip: How to test fish for doneness
Always check the fish at the minimum baking time. Insert a fork into the fish and gently twist. The fish is done as soon as it begins to flake. The fish juices will be milky white.