This is super quick and simple, yet bursting with Mediterranean-diet goodness and flavour. If you work from home this is almost as quick as making a tuna salad. You can use any white fish, I used sea bream but sea bass or haddock fillets work really well too, and frozen fillets are fine. The fish steams in just a few minutes once you’ve sautéed the vegetables in extra virgin olive oil and herbs.
Sauté the chopped onions and garlic in olive oil, with salt and black pepper, until slightly softened then add the vegetables and cook for 2-3 of minutes, keeping their vibrancy. Now lay the fish skin-side down onto the vegetables and place a lid on the frying pan. Keep cooking until the fish is done, it’ll only take 3-4 mins – you can finish under a hot grill if you want to give it a golden touch.
Serve sprinkled with fresh basil and seasoning.
A Mediterranean-style diet has been shown by much research to provide significant health benefits. It is abundant in colourful vegetables, fruit, whole grains, nuts, seeds, pulses and olive oil, supplemented by fresh fish and just a little chicken and meat occasionally. It sits within a lifestyle framework of conviviality, fresh air and happy, loving, purpose.
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Watching Italians eat is a form of tourism the books don’t tell you about. They close their eyes, raise their eyebrows into accent marks, and make sounds of acute appreciation.
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