Description: This recipe delivers a vibrant and healthy meal featuring flaky, lemon-butter baked white fish served atop a bed of tender, flavor-packed shredded hispi cabbage with colorful peppers and carrots. It’s a complete one-pan (well, almost!) dish that’s both satisfying and incredibly easy to prepare.
Why You Will Love This Recipe:
- Effortless Elegance: This dish is simple enough for a weeknight dinner yet elegant enough to serve to guests.
- Flavor Explosion: The bright, zesty lemon butter complements the mild white fish perfectly, while the subtly sweet and slightly peppery hispi cabbage adds delightful texture and depth.
- Healthy and Wholesome: Packed with lean protein, vitamins, and fiber, this meal is a nutritional powerhouse.
- Quick and Easy Cleanup: Baking the fish and sautéing the vegetables minimizes cleanup, making it a win-win for busy cooks.
- Customizable: Easily adapt the recipe to your liking by using different vegetables or adding your favorite herbs and spices.
Introduction
This Lemon Butter Baked White Fish with Shredded Hispi Cabbage is a testament to the fact that healthy, delicious meals don’t have to be complicated. It’s a dish designed for the modern cook, someone who values both flavor and efficiency. The beauty of this recipe lies in its simplicity. Fresh, high-quality ingredients are allowed to shine, enhanced by a few key flavor boosters: bright lemon, rich butter, aromatic garlic, and a hint of chili flakes. The fish is baked to tender perfection, infused with the citrusy notes of lemon and the comforting richness of butter. The hispi cabbage, often overlooked, becomes the star of the vegetable component, its slightly sweet and peppery flavor profile complementing the fish beautifully. The addition of colorful bell peppers and carrots not only adds visual appeal but also a wonderful textural contrast and a boost of nutrients. This recipe is more than just a meal; it’s an experience. The aroma that fills your kitchen as the fish bakes and the vegetables sauté is simply irresistible. The combination of textures and flavors on your plate is both comforting and exciting. And the best part? It all comes together in under an hour, making it the perfect choice for a busy weeknight or a relaxed weekend dinner.
Ingredients:
- 2 fillets sustainable white fish (cod, haddock, or sea bass work well), about 6-8 ounces each. Sourcing sustainable seafood is an act of preserving the health of our oceans for future generations. When you choose sustainable options, you’re supporting responsible fishing practices that minimize environmental impact. Look for certifications like the Marine Stewardship Council (MSC) label to ensure your fish comes from well-managed fisheries.
- 1 lemon, ½ thinly sliced and ½ cut into 2 wedges. The lemon is truly the star. The bright, citrusy flavor elevates the dish, adding zest and tanginess. The thinly sliced lemon placed atop the fish infuses it with aroma, while the wedges served alongside provide a refreshing squeeze of acidity.
- 25g (about 2 tablespoons) butter, unsalted. Opt for high-quality butter, as its flavor will directly impact the final result. European-style butter with a higher fat content will lend extra richness and creaminess.
- 300g (about 10 ounces) new potatoes, halved. New potatoes, also known as baby potatoes, are perfect for this dish due to their thin skins and slightly sweet flavor. Their smaller size means they cook quickly and evenly. Halving them ensures they cook through in the specified time.
- 1 tbsp olive oil. Extra virgin olive oil not only adds flavor but also provides healthy fats.
- 1 red pepper, deseeded and thinly sliced.
- 1 yellow pepper, deseeded and thinly sliced. Using a combination of red and yellow bell peppers adds visual appeal and a slightly different flavor profile. The red pepper is slightly sweeter, while the yellow pepper is a bit milder. Deseeding is important for texture and avoiding any bitter taste.
- 1 carrot, julienned or finely sliced. Julienning or finely slicing the carrot ensures it cooks quickly and evenly with the other vegetables.
- 2 garlic cloves, finely grated or crushed. Fresh garlic adds a pungent, aromatic flavor that enhances the overall dish. Finely grating or crushing the garlic releases its oils and maximizes its flavor.
- ½ tsp chilli flakes (optional). Chilli flakes adds a subtle kick of heat. If you’re sensitive to spice, start with a smaller amount or omit them altogether.
- A few thyme sprigs, leaves picked. Fresh thyme adds a fragrant, herbaceous note that complements the lemon and fish.
- 250g (about 9 ounces) hispi cabbage, cored and finely sliced. Hispi cabbage, also known as pointed cabbage or sweetheart cabbage, is a variety of cabbage with a slightly sweeter and more delicate flavor than regular cabbage. Its tender leaves make it perfect for quick cooking.
- Chopped parsley, to serve (optional). Fresh parsley adds a pop of color and a fresh, herbaceous flavor.
Preparation:
Step 1: Preheat the oven to 180°C (350°F) / 160°C (320°F) fan / gas mark 4. Prepare your baking sheet by either lining it with parchment paper or lightly greasing it with cooking spray. Parchment paper is highly recommended for easy clean-up.
Step 2: Lay the fish fillets in the prepared roasting tray. Season generously with salt and freshly ground black pepper. This is your opportunity to build the flavors, as salt and pepper bring out the natural taste of the fish.
Step 3: Arrange the thinly sliced lemon slices on top of the fish fillets. Distribute the butter evenly over the lemon slices. The lemon slices will infuse the fish with its citrusy essence, while the butter will melt and create a rich, flavorful sauce.
Step 4: Bake the fish for 15-20 minutes, or until it is cooked through and flakes easily with a fork. The cooking time will depend on the thickness of your fish fillets. Watch closely to prevent overcooking, which can result in dry fish.
Step 5: While the fish is baking, prepare the potatoes. Place the halved new potatoes in a saucepan of boiling salted water and simmer until cooked through, about 12-15 minutes. Drain well.
Step 6: While the fish and potatoes are cooking, prepare the vegetables. Heat the olive oil in a large saucepan or wok over medium heat.
Step 7: Add the sliced red pepper, yellow pepper, and julienned carrot to the saucepan and fry for 8-10 minutes, or until softened. Stir frequently to prevent burning.
Step 8: Stir in the finely grated or crushed garlic, chilli flakes (if using), and thyme leaves. Season with salt and pepper. Cook for 1 minute, until fragrant.
Step 9: Add the shredded hispi cabbage and 3 tablespoons of water to the saucepan. Cook for another 2-3 minutes, or until the cabbage is softened but still slightly crisp. Do not overcook the cabbage, you want to retain its natural texture.
Step 10: Serve the baked fish on top of the shredded hispi cabbage mixture. Drizzle the lemony juices from the baking tray over the potatoes. Scatter with chopped parsley (if using) and serve with the lemon wedges for squeezing.
COOKING Rating:
- Ease of Preparation: 4/5 (Simple and straightforward)
- Flavor Complexity: 4/5 (Bright and flavorful)
- Nutritional Value: 5/5 (Packed with lean protein, vitamins, and fiber)
- Overall Rating: 4.5/5 (Highly Recommended!)
Serving Suggestions:
- Serve with a side of crusty bread to soak up the delicious lemony juices.
- Accompany the dish with a crisp green salad.
- Add a dollop of Greek yogurt or sour cream for extra creaminess.
- Garnish with additional fresh herbs, such as dill or chives.
- A glass of chilled white wine, such as Sauvignon Blanc or Pinot Grigio, pairs perfectly with this dish.
Tips:
- To ensure the fish cooks evenly, choose fillets that are of similar thickness.
- If you don’t have hispi cabbage, you can substitute it with savoy cabbage or regular green cabbage.
- Adjust the amount of chilli flakes to your liking.
- For a richer flavor, you can brown the butter before adding it to the fish.
- If you don’t have fresh thyme, you can use dried thyme instead. Use about ½ teaspoon of dried thyme for every sprig of fresh thyme.
- To prevent the cabbage from becoming soggy, don’t overcook it.
- If you are watching your sodium intake, reduce the amount of salt used in the recipe.
Prep Time:
15 minutes
Cook Time:
25 minutes
Total Time:
40 minutes
Nutritional Information:
(Approximate values per serving)
- Calories: 350-400
- Protein: 35-40g
- Sodium: 200-300mg (depending on salt added)
Conclusion
This Lemon Butter Baked White Fish with Shredded Hispi Cabbage is a delightful and healthy meal that’s perfect for any occasion. Its vibrant flavors, easy preparation, and nutritional benefits make it a true winner. Whether you’re a seasoned cook or just starting out, this recipe is sure to impress. So, gather your ingredients, fire up your oven, and get ready to enjoy a truly delicious and satisfying meal.
Questions and Answers about this Recipe:
Q1: Can I use frozen fish fillets for this recipe?
A: Absolutely! Frozen fish fillets are a convenient and cost-effective option. Just be sure to thaw them completely before cooking. The best way to thaw fish is to place it in the refrigerator overnight. If you’re short on time, you can thaw it in a sealed bag in cold water, changing the water every 30 minutes. Make sure the fish is fully thawed and patted dry before proceeding with the recipe. Thawing the fish allows it to cook more evenly and prevents it from becoming watery.
Q2: I don’t have hispi cabbage. What’s a good substitute?
A: Hispi cabbage is a variety of cabbage known for its slightly sweeter and more delicate flavor. If you can’t find it, a great substitute would be Savoy cabbage. Savoy cabbage has a similar texture and mild flavor. You could also use regular green cabbage, but be sure to shred it finely and cook it for a slightly longer time to ensure it becomes tender. Another option could be bok choy, which cooks quickly and has a mild, slightly peppery flavor.
Q3: Can I make this recipe ahead of time?
A: While the fish is best served fresh, you can prepare the vegetables ahead of time. Sauté the peppers, carrot, garlic, chili flakes, and thyme, then add the cabbage and cook until just slightly softened. Store the vegetables in an airtight container in the refrigerator for up to 2 days. When you’re ready to serve, simply reheat the vegetables in