Baked fish with anchovy crust and sauce vierge

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Baked fish with anchovy crust and sauce vierge
  • 0:20 Prep
  • 0:10 Cook
  • 4 Servings
  • Capable cooks

Anchovies add a saltiness and flavour boost to this hearty fish meal.

Featured in
Nutrition information, Main recipes

Ingredients

  • 1 x 45g can anchovies in oil
  • 2 cups (120g) fresh white breadcrumbs
  • 2 garlic cloves, crushed
  • 1/4 cup (60ml) Spanish extra virgin olive oil
  • 1 cup fresh flat-leaf parsley, chopped
  • Grated rind of 1 lemon
  • 4 (about 180g each) skinless blue-eye fillets (or other firm white fish)

Sauce vierge

  • 1/3 cup (80ml) Spanish extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 roma tomato, seeds removed, finely chopped
  • 8 pitted black olives, cut into strips
  • 1 garlic clove, finely chopped
  • 1 tablespoon fresh flat-leaf parsley, finely chopped

Method

  • Step 1
    Preheat the oven to 180°C.
  • Step 2
    Set aside 3 anchovy fillets for the sauce. Process remaining anchovies, breadcrumbs, garlic, oil, parsley and rind in a food processor until combined.
  • Step 3
    Pat fish dry with paper towel and place on a greased baking tray. Place breadcrumb mixture on top of the fish and pat down to form a crust. Bake for 10 minutes or until fish is cooked.
  • Step 4
    Meanwhile, make sauce. Chop reserved anchovies and place in a saucepan with all other ingredients, except the parsley. Warm through over low heat, then stir in parsley.
  • Step 5
    To serve, place fish on 4 plates and spoon some sauce around.

  • Low carb
  • Low sugar
  • Lower gi

Nutrition

  • 2470 kj

    Energy

  • 37g

    Fat Total

  • 6g

    Saturated Fat

  • 3g

    Fibre

  • 43g

    Protein

  • 182mg

    Cholesterol

  • 815.2mg

    Sodium

  • 2g

    Carbs (sugar)

  • 21g

    Carbs (total)

All nutrition values are per serve
  • Author: (N/A)
  • Publication: delicious.

Source: taste.com.au

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