The New Zealand Seafood Industry Council Ltd

New Zealand Seafood Recipes

ROLLED FISH FILLETS WITH VEGETABLES

Ingredients
Preferred measurement of units  

4 thin, medium textured, skinless, boneless fish fillets (about 1cm thick)

2 Tbsp butter

2 onions, finley chopped

1 clove garlic, crushed

1½ cups mushrooms, sliced

1 x 425g15 oz can tomatoes, drained & chopped

2 Tbsp lemon juice

½ tsp sugar

¼ tsp dried basil

Salt and pepper to taste

Method

Roll up fish fillets lenghtwise, starting with the narrow end.  Secure with toothpicks if necessary.  Place in a baking dish.

Melt butter in a saucepan, add onions & garlic & cook until translucent.

Add mushrooms & cook 3-4 minutes.

Add tomatoes, lemon juice, sugar & basil.  Cook 2-3 minutes then remove from heat.  Check seasonings.  Pour over fish.

Cover & bake at 190°C374F for 15-20 minutes or until the fish flakes when tested.

Serve with a green salad and rice or potatoes.

Bluenose
Omega 3: Good Omega-3
Color when cooked:
  • White
Flesh:
  • Medium
  • Thick flakes
Cooking Methods:
  • Bake
  • BBQ
  • Marinate
  • Microwave
  • Poach
  • Soup/chowder
  • Fry
Dory, John
Omega 3: Good Omega-3
Color when cooked:
  • White
Flesh:
  • Medium
Cooking Methods:
  • Bake
  • Fry
  • Marinate
  • Microwave
  • Poach
  • Sushi / raw
Ray's Bream
Omega 3: Good Omega-3
Color when cooked:
  • White
Flesh:
  • Medium
  • Thick flakes
Cooking Methods:
  • Bake
  • Curry
  • Marinate
  • Microwave
  • Poach
  • Fry
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