🧂 食材
- 1 kg Whole fish(e.g., tilapia, sea bream, cleaned and scaled)
- 1 large Onion(sliced)
- 2 mixed colors Bell peppers(sliced)
- 2 medium Tomatoes(sliced)
- 3 cloves Garlic(minced)
- 1 inch piece Ginger(grated)
- 0.5 small Scotch bonnet pepper(optional, finely chopped)
- 1 juice of Lime
- 4 tbsp Olive oil
- 1 tsp Salt(or to taste)
- 0.5 tsp Black pepper(freshly ground)
- 1 tsp Thyme(dried)
- 2 tbsp Parsley(chopped, for garnish)
👨🍳 步骤
- 1
Make several diagonal slits on both sides of the whole fish. This helps the marinade penetrate.
- 2
In a small bowl, combine minced garlic, grated ginger, chopped Scotch bonnet pepper (if using), lime juice, 2 tbsp olive oil, salt, pepper, and thyme. Mix well to create a marinade.
- 3
Rub the marinade all over the fish, ensuring it gets into the slits and cavities. Let it marinate for at least 20 minutes at room temperature, or up to 1 hour in the refrigerator.
- 4
Preheat your grill or oven to 200°C (400°F).
- 5
If grilling: Lightly oil the grill grates and grill the fish for about 15-20 minutes per side, depending on thickness, until cooked through and flaky. If baking: Place the marinated fish on a baking sheet lined with parchment paper. Bake for 25-30 minutes, or until cooked through.
- 6
While the fish is cooking, prepare the vegetables. In a large skillet, heat the remaining 2 tbsp olive oil over medium-high heat.
- 7
Add the sliced onions and sauté for 3-4 minutes until they begin to soften.
- 8
Add the sliced bell peppers and tomatoes. Cook for another 5-7 minutes until the vegetables are tender-crisp.
- 9
Season the vegetables with a pinch of salt and pepper. Stir in the chopped parsley just before serving.
- 10
Serve the grilled or baked fish immediately, topped with the sautéed vegetables. Garnish with extra parsley.
💡 专业技巧
- ✓Using a whole fish allows for a more traditional presentation and juicier result.
- ✓Don't overcook the fish; it should be moist and flaky.
- ✓Feel free to add other vegetables like zucchini or eggplant to the sauté.
✨ 创意变奏
为您的创意版本提供灵感
- Marinate fish fillets instead of a whole fish for quicker cooking.
- Add a splash of white wine to the vegetables while sautéing for extra flavor.