Load your plate with a helping of colourful foods and you have a meal that is balanced and healthy. Need some inspiration? Try this baked fish with veggies.

SERVES 4–6 // COOKING TIME 55 min

INGREDIENTS
For the baked fish with veggies
2 tbsp olive oil
3 tbsp chopped parsley
1 tsp honey
6 baby marrows, cut lengthwise and quartered
1½ cups cherry tomatoes
4 wheels feta, halved
4 lemons, halved
4 basa fish fillets
For the herb sauce
½ cup chopped parsley
½ cup chopped rocket
Zest and juice of 1 lemon
1 tbsp honey
1 garlic clove, finely chopped
⅓  cup olive oil

METHOD
For the baked fish with veggies
1. Preheat oven to 200°C.
2. Whisk the olive oil, parsley and honey. Season to taste.
3. Add the baby marrows and tomatoes and toss to coat.
4. Arrange the veggies along with the feta on a baking tray and drizzle over the remaining oil. Bake for 20 minutes.
5. In the meantime, put a pan over high heat. Place the lemon halves, flesh side down, in the pan. Cook for 5 minutes, then remove and set aside.
6. Season the fish and then place on top of the veggies, along with three of the lemons. Return to the oven for about 10–12 minutes, until the fish is cooked.
For the herb sauce
1. Combine all the ingredients, mix well and season to taste. Serve with the fish and veggies, as well as the last lemon on the side.

Recipe & styling: Elizabeth Mackenzie
Photography: Samantha Pinto // HMimages.co.za

Jump on the colourful eating bandwagon with our roast vegetable salad.

The post Eat in colour with this baked fish and veggies appeared first on MyKitchen.

Typically made with baby snapper, this whole baked fish with homemade chilli sauce is a delicacy on the islands of Zanzibar where the fish are cleaned, coated in flour and fried. Our recipe brings in some delicious flavours and spices for a more local treat!

SERVES 6 // COOKING TIME 45 min

INGREDIENTS
For the whole baked fish
1 whole carpenter fish
3 tbsp vegetable oil
2 green chillies, chopped
1 tsp garam masala
3 limes, sliced, plus extra to serve
5 cm ginger, sliced
3 garlic cloves, sliced
Banana leaves
For the chilli sauce
2 green chillies, chopped
2 tbsp brown sugar
¼ cup water
1 tbsp vinegar
½ tsp salt

METHOD
For the whole baked fish
1. Preheat oven to 200°C.
2. Cut your carpenter fish down the centre and clean out the insides well. Rinse when done.
3. Mix the oil, chillies and masala to form a paste. Rub it all over the fish.
4. Combine the remaining ingredients, except the banana leaves, and stuff the fish. Tie closed with butcher’s string and wrap in a banana leaf.
5. Bake for 15 minutes, until the banana leaf is charred and the fish is soft. Remove the banana leaf and pop the fish under the grill for 5 minutes, until charred.
For the chilli sauce
1. Add all the ingredients to a pot, bring to the boil and then allow to cool.
2. Serve the fish whole on top of a banana leaf with the chilli sauce on the side.

Recipe & styling: Chiara Turilli
Photography: Gareth van Nelson // HMimages

The post Whole baked fish with homemade chilli sauce appeared first on MyKitchen.

How gorgeous is this Greek whole baked fish? And you won’t believe how easy it is to make at home. So if you are having family and friends over and you guys are missing those summery fish braais, here’s your solution.

SERVES 2 // COOKING TIME 60 mins

INGREDIENTS
5 pickled vine leaves, optional
1 kg fresh fish, scales and entrails removed
1 large lemon, thinly sliced
2 cloves garlic, thinly sliced
Handful origanum sprigs
½ cup Kalamata olives, pitted
2 tbsp olive oil
1 tsp salt
1 tsp black pepper
50g butter
4 tbsp capers

METHOD
1. Preheat oven to 180°C.
2. Spread the vine leaves along the bottom of a roasting tray. Place the fish on top and stuff with lemon slices and garlic.
3. Scatter the origanum and olives over the fish. Drizzle with olive oil and season with salt and pepper.
4. Place the fish in the oven for 20–25 minutes, or until fish is opaque and the flesh flakes with a fork. If the fish is not cooked, return to oven for 5–10 minutes.
5. During the last 5 minutes of the fish cooking, place the butter in a shallow frying pan over high heat and cook until the milk solids on the base of the pan have turned a golden-brown colour and the butter smells nutty.
6. Remove the pan from the heat and add the capers.
7. Pour the burnt caper-butter over the fish and serve with fresh herbs and a green leafy salad.

The post Whole baked fish with olives and capers appeared first on MyKitchen.