There’s something truly magical about cooking in a pot – it screams comfort and nourishment, and you always feel like you win when you create flavor so effortlessly.
Fried fish on a tray with kidney beans, capers and lemon
This is delicious, no-fuss cuisine perfect for a quick lunch or dinner. If you don’t have a skillet that fits in the oven, simply spoon the bean broth into a casserole dish and then add the fish.
serves 4
80 ml olive oilplus extra for drizzling
½ small leekchopped
4 cloves of garliccut
2 sprigs of rosemary
4 anchovy fillets (Optional)
45 g capersrinsed and drained
Sea salt flakes and ground black pepper
1 lemonjuiced and finely seasoned, plus 1 additional lemoncut into wedges
¼ bunch of kale leavesthinly sliced
1 bunch of broccolicut into shorter pieces
500ml vegetable broth
2 x 400g cans of cannellini beansrinsed and drained
Handful of flat-leaf parsley leavesroughly chopped
600 g blue-eyed Trevalla or other firm, skinless, white-fleshed fish fillet
115 g salmon riglio (see below)
Preheat the oven to 200°C.
Set a large ovenproof skillet over medium-high heat. Add 60ml olive oil and leeks, garlic, rosemary, anchovies (if using), capers and a pinch of salt. Cook, stirring, for three minutes to soften the leeks and shred the anchovies, then add the lemon zest, kale, and broccolini and cook until the kale is slightly wilted, about 1 minute. Add the broth and cannellini beans and bring to a boil, then stir in the parsley and lemon juice. Season with a little salt and pepper.
Place the fish in a shallow bowl, season with salt and pepper and drizzle with the remaining olive oil. Place the fish in the bean broth and place the entire pan in the oven for 6 minutes, until the fish is just cooked through.
Pour the salmoriglio over the fish and serve with the lemon wedges and a drizzle of olive oil.
Salmoriglio
This herb sauce (aka your best friend) is the taste of southern Italy. Use as a dressing, marinade or spoon over fish. Traditionally it’s paired with swordfish, but any fish, seafood, or roasted vegetables would work beautifully. I also stir it into yogurt, spoon it into soups, or use it to marinate fish before roasting or grilling and finish with a little more sauce after cooking. It also makes a knockout pasta sauce.
Makes 330ml
2 cloves of garlicfinely crushed
1 bunch of oreganoleaves picked
Large handful of flat-leaf parsley leaves
juice of 2 lemons
200 ml extra virgin olive oil
Sea salt flakes and ground black pepper
Place all the ingredients in a blender or food processor and puree for a rustic sauce that’s not too emulsified—you want it fluffy.
Alternatively, pound the garlic and herbs into a paste using a mortar and pestle, then mix in the lemon juice and oil and season to taste.
Transfer to an airtight container or jar and refrigerate for up to a week.
Smokey butter beans with fish and rice
This recipe uses a poaching technique, which is one of the gentlest ways to cook fish. It’s perfect if you’re just starting out and is great for small kitchens as it doesn’t take up a lot of space and there are fewer odors left behind. Just remember to season your sauce before adding the fish.
serves 4
60 ml olive oil
1 small brown onionfinely chopped
1 small red pepperfinely chopped
2 cloves of garliccut
Sea salt flakes and ground black pepper
1-2 tbsp homemade chili salsaor use store-bought chipotle in Adobe
2 tsp sweet smoked paprika
1 tbsp ground cumin
200 g basmati or long grain rice
1 x 400g tin of tomato passata
800 ml vegetable or chicken stock
500 g skinless and boneless ling filletor other firm, white-fleshed fish such as blue-eyed trevalla, hake, or snapper
1 x 400g can of butter beansrinsed and drained
Handful of flat-leaf parsley leavesroughly chopped
Handful of mint leavesroughly chopped, plus additional whole leaves for serving
2 tablespoons extra virgin olive oil
juice of 1 lemon
1 tbsp za’atar (Optional)
130 g Greek-style natural yoghurt
Place a large shallow casserole dish or skillet over medium-high heat and add olive oil, onion, paprika, garlic and a good pinch of salt and pepper. Cook, stirring frequently, for four minutes until the vegetables are tender, then add the chili salsa or chipotle, paprika, and cumin and stir. Cook for a further minute, then add the rice, tomato passata and broth and bring to the boil.
Reduce the heat to a simmer and cook the vegetables and rice for 6 minutes, stirring frequently, until the rice is partially cooked.
Season the fish lightly with salt and pepper, then place in the vegetables and rice. Shake the pan slightly to allow the fish to settle. Pour some sauce over the fish, then cover the pan with a lid and cook for about six minutes. Remove the pan from the heat and let the fish rest for five minutes.
Meanwhile, place the butter beans in a bowl with the herbs. Season with extra virgin olive oil, lemon juice and some salt and pepper and mix.
Scatter the butter beans and dressing around the fish. Sprinkle with za’atar (if using) and serve with yogurt and extra mint leaves.
Green shakshuka, quinoa and fish
This is a great version of the classic shakshuka for those who can’t eat tomatoes or want to try a different version. I love making this recipe up to an hour in advance and then gently reheating it on the stovetop before serving. Leftovers are great the next day too.
If you don’t have quinoa, use basmati rice or freekeh. Choose any mix of vegetables you like or have on hand. If you have multiple dietary needs, bake the fish on a separate tray and keep the plant-based shakshuka.
serves 4
80 ml olive oil
½ small leek or 1 small brown onionfinely chopped
2 cloves of garliccut
Sea salt flakes and ground black pepper
1½ tbsp ras el hanoutavailable in well stocked supermarkets and some grocery stores
1 small head of broccolithinly chopped, stalk and all
½ bunch of kale or Cavolo NeroThinly sliced leaves, stems removed
2 zucchinigrated
200 g mixed colored quinoaflushed
625ml vegetable broth
600 g firm, white-fleshed fish filletsuch as blue-eyed trevalla, gemfish or ling
80ml store-bought non-dairy pesto
140 g frozen peas
Handful of coriander leavesroughly chopped
140 g Greek-style plain yoghurt or tahini topped with garlic (see below)
2 lemonscut into wedges
Set a large shallow casserole dish or skillet over medium-high heat. Add two tablespoons of olive oil, leeks or onion, garlic and a pinch of salt. Cook, stirring, until the leeks are tender, about 3 minutes, then add the ras el hanout and broccoli and cook for a further minute. Add the kale, zucchini, and a pinch of pepper and cook until the kale starts to wilt, 2 minutes.
Add the quinoa to the bowl or pan and stir through, then pour in the vegetable stock and stir until evenly distributed. Adjust the spices and bring them to a boil. Cover, reduce the heat to a simmer and cook for 10 minutes.
Season the fish with salt and pepper and gently toss with the remaining olive oil and half of the non-dairy pesto. Place the fish in the vegetables and quinoa, sprinkle over the frozen peas and cover with a lid.
Cook on low heat for another 10 minutes, keeping an eye on the fish; You don’t want to overcook it.
Remove the bowl or pan from the heat and let stand five minutes. Drizzle with the remaining pesto, sprinkle with the cilantro and serve with the garlic whipped tahini or yogurt and lemon wedges.
Tahini whipped with garlic
This is my all sauce. It also makes a killer dip and is a great vegan yogurt substitute. I love this sauce as is but you could add so many other flavors to it including chili, spices or miso.
If your sauce is too runny, just add a little more tahini. If you do this by hand, your tahini may look like it’s split or it may clump together, but that just means it takes more water and whisking. For a lighter version, make this in a blender.
Makes 350gr
135 g peeled tahini
juice of 1 lemon
2 cloves of garlicfinely crushed
Sea salt flakes and ground black pepper
Place all ingredients in a blender with 170ml water and blend to a smooth paste. Adjust the water and lemon juice until you have a silky consistency.
Alternatively, combine the ingredients in a bowl using a whisk or fork and slowly stir in the water until smooth and combined. Transfer to an airtight container or jar and refrigerate for up to a week.
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This is an edited excerpt from More Fish, More Veg by Tom Walton, published by Murdoch Books (MSRP $39.99). Photography by Rob Palmer