Hake, haddock, cod… It doesn’t really matter. Pick a white fish fillet of reasonable thickness that can cope with the heat of the oven, and a bunch of strong flavors…
I make no apology for the second fishy Lean Ape recipe being hake again (you can check out the first Fried Hake recipe here)! The fact is this is the most widely available, economical and tasty white fish on sale in our location. But there is no reason why you have to choose hake. Cod and haddock would be obvious variations but we do also enjoy a salmon version too.
Above all though the fish needs to be relatively fat and firm. That way it cooks without drying out. Anyway, on with the low carb fish recipe…
Roast Hake, Vegetables & Pancetta – A Fishy Low Carb Dinner
I am a huge fan of minimising the washing up whilst cooking dinner. Since everything goes into one roasting dish in the oven, the kitchen stays pretty clean and tidy…
What you need…
Fish fillets – something sturdy – at least 1/2″ thick. 1 onion, 1 bell pepper and 2 leeks all chopped in a chunky stylee, 5 rashers of Pancetta or streaky bacon, 2 whole cloves of garlic, a can of plum tomatoes, 1 teaspoon of fennel seeds, juice of half a lemon, 1 fresh red chili chopped finely, black pepper and a tablespoon of olive oil.
Olives and capers are a nice addition, and of course you can mix up the vegetables too.
What you do…
- First up pre-heat the oven on to about 220ºC/430ºF.
- Pour a teaspoon of oil into a roasting dish and use it to grease the dish so the veggies don’t stick.
- Add the vegetables, fennel, chili and tomatoes. Give it a bit of a mix and place into the oven for 20 minutes.
- Now pop the fish fillets on top of the vegetables and give them a squeeze of lemon juice and a drizzle of olive oil. Lay the Pancetta or streaky bacon on top and put the dish back into the oven.
- Roast for another 20-25 minutes till the fish is opaque, flaky and juicy and the Pancetta has crisped up. If you want the fish skin crispier than that pictured put under the grill for 5 minutes at the end.
Yeah, you guessed it, this needs a massive salad to go with it!
