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Fish for Friday - easy one pot fish dish meals

Updated on December 29, 2016
Tasty, colourful and can be served straight from the dish.
Tasty, colourful and can be served straight from the dish. | Source

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An easy baked fish recipe cooked in one pot

We needed a deliciously easy one pot fish dish that couldn't go wrong and that everyone would like when we first began to offer evening meals at our new guest house, and our friend Nick came up with this amazingly simple and mouth-wateringly gorgeous one-pot fish dish.

People on diets like it, people who don't eat meat like it, people who like fish and vegetables like it, people who don't like heavy food late at night like it, and people who like healthy food like it. It's also handy if you want to serve fish for Friday. This easy baked fish dish is an all-round winner. Try it yourself and see.

Why do we eat fish on Friday?

Eating fish on Friday is a Catholic tradition that stems from requiring its followers to carry out some kind of penance in honor of the death of Jesus Christ on the Cross on Good Friday. Catholics are not required to eat fish, but they should refrain from eating meat, or show their faith in some other way. Vegetarian food could also be served.

Fish for Friday is nice, but fish is so good for you, so why not indulge a little more often?

Baked Fish recipe ingredients

  • Fish. We have used a variety of white fish and so far, all have worked marvelously. The fish can be fresh or frozen.
  • Potatoes
  • Onions
  • Vegetables, we have used peppers of various colours, courgettes, peas, mange-tout peas, sweetcorn, tomatoes.
  • Lemon
  • Olive oil
  • Chicken stock or a stock cube
  • White wine
  • Salt and pepper


One pot fish dish - potatoes
One pot fish dish - potatoes | Source

Method

Slice the onions and the potatoes as shown. If the ptotatoes are too thick they won't cook through. and cover the bottom of an oven-proof casserole dish in layers as shown. Add the fish in a layer. Then add a layer of the other vegetables, sliced or sprinkled. Top with slices of lemon.

You can vary the dish according to season

Fish dish with mange-tout and sweetcorn
Fish dish with mange-tout and sweetcorn | Source

An easy way to get your five a day seasonal vegetables

This recipe works with all sorts of vegetables so you can take advantage of seasonal vegetables that have the advantage of being both fresh and economic. On the other hand, it's a great dish to throw together from freezer food and store cupboard tins when you can't get out to the shops.

Add wine to the baked fish dish
Add wine to the baked fish dish | Source

Add white wine and/or stock

Add good splash of wine and stock. The stock should cover the bottom of the cassarole, but not cover all the vegetables as they will gently steam. Add pepper and salt to taste. Then cover with foil, wrapping the edges well to retain the moisture. Put into the oven at about Gas 6 - 7. Cook for 45 minutes to an hour. The dish is ready when the potatoes and fish are cooked. Test this by gently prodding with a fork, the potato should by soft.

Use an attractive dish and serve straight onto the table.
Use an attractive dish and serve straight onto the table. | Source

Serve straight onto the table in the casserole dish

If you use an attractive dish and serving spoons, (instead of the sort of baking tray I usually use; blackish and inherited from my great aunts!) you can put it straight onto the table and guests can help themselves. The dish is low fat, healthy and nutritious but looks colourful and tempting.

Fennel adds that special touch to this baked fish recipe
Fennel adds that special touch to this baked fish recipe | Source

Ring the changes

You can vary this dish according to the seasons! In the spring we have lots of fennel. One plant produces lots of leaf! It also seeds itself all over the garden. These tender little seedlings are ideal to cook with, give a special flavour and wonderful colour. For another twist, use nettles! Ordinary garden stinging nettles gathered young are tasty and good for you! Check out my nettle soup recipe!

Fancy trying another easy and healthy fish dish? Then have a look at this 'couldn't be more simple' fish curry.

Is fish for Friday for you?

Do you eat fish on Friday?

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© 2009 Les Trois Chenes

Do you have any quick and easy fish recipes?

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    • Kristen Howe profile image

      Kristen Howe 2 months ago from Northeast Ohio

      Please let me know.

    • Les Trois Chenes profile image
      Author

      Les Trois Chenes 2 months ago from Videix, Limousin, South West France

      I'll give it a try and see what happens, Kristen.

    • Kristen Howe profile image

      Kristen Howe 2 months ago from Northeast Ohio

      You're welcome. I have no idea. Maybe 6 hours? Let me know.

    • Les Trois Chenes profile image
      Author

      Les Trois Chenes 2 months ago from Videix, Limousin, South West France

      Thanks for your message, Kristen. I bet it would work well with a crockpot. I was recently given one so will give it a try. What do you think the timing would be?

    • Kristen Howe profile image

      Kristen Howe 2 months ago from Northeast Ohio

      Great recipe. Potatoes have got a typo in it, though. I might give it a go with my crockpot next year.

    • brakel2 profile image

      Audrey Selig 5 years ago from Oklahoma City, Oklahoma

      Excellent recipe for fish. Sounds easy to fix. If you know of a lowfat fried fish recipe, my husband would love it. Well written hub. Thanks for sharing.

    • profile image

      Vaughan31 6 years ago

      Sounds great, i'll be testing out this week. Check out my hub on healthy fish curry!!

    • profile image

      she devil 6 years ago

      i will definitely try the fish dish this friday it sounds delicious wii let you know thanks

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