Paleo tray bake Redfish recipe with pesto vegetables

redfish recipe vegetables with pesto
Tweet about this on Twitter

When I was changing over my Nettles and Toast site to this one, I came across this simple and easy fish dish which turned into my first redfish recipe. As the photo was awful, I took the opportunity to remake the dish again for a new shot. It also meant there was one less to think about; supper was sorted!

I do a lot of tray bake recipes when I cook; frankly they are so easy. Whilst I love food, it has to be simple and for the most part, quick too. Nutritionally this is a great dish: good levels of fibre from the vegetables, nutrient density is preserved by minimal cooking and fish is an easy to digest and absorb protein source.

Baking fish seems to guarantee good results. The secret being less (cooking) is more. I have a friend who used to bake salmon fillets for at least 20 minutes; I do mine for around 6……

Last weekend I popped into our local fishmonger with Mr M. He does the cooking on a Saturday night so he chose Dover sole. I wanted some fish for the freezer and spotted something I hadn’t seen before. I asked “what’s that red fish?” he replied “redfish”. “Yes” I said, “the red fish”. You can see where this is going……

It was indeed called ‘redfish’ because it’s …. red. Apparently whilst previously endangered it has been fully restored and is now fished again. Although I hadn’t heard of it here in the UK, it seems to be popular elsewhere on the planet, Google it and be inspired. Redfish’ other name is Ocean Perch. Here’s a little more info on UK sources. The skin has very substantial scales so definitely needs removing. The flesh is beautiful and very flavoursome. The nearest to it, I think is haddock although Redfish has a higher price tag. So here is my first redfish recipe.
Redfish recipe with vegetables start

I use different pestos’ a lot in my cooking; it’s an ingredient that is so easy and tasty to work with. I often make my own but this time I used a standby I always have in my larder. This was added to the sweet potatoes first as they needed the longest cooking, which went onto the large tray and into a hot oven for around 6 minutes.
sweet potatoes and pesto for redfish recipe

Next in the bowl for the pesto treatment was the chopped veg and fresh garlic before adding to the sweet potatoes for a further 5 – 6 minutes.

Mixed vegetables for the redfish recipe

Out came the tray again, and on went the fish. Skin side up for easy peeling after it’s cooked and to stop the scales from getting on the veg.

Again another 6 minutes or so and out it came. Skin off and served with salad leaves or Mr M’s favourite veg with fish, spinach – either cooked or uncooked.

Being lazy you can guess which I went for………………………

Redfish Recipe

Cook Time: around 35 minutes
Oven: 400°F/200°C/Gas mark 5 -6
Aga: Top oven

Ingredients Serves for 4

  • 100 gms pesto – approx half a jar
  • 3 cloves garlic, peeled and crushed
  • 2 tbsps olive oil or unrefined rapeseed oil
  • 1 -2 smaller sweet potatoes, peeled and chopped into approx 2 cms chunks
  • 5 – 6 baby tomatoes, halved
  • 3 peppers mixed colours preferably: red/orange/yellow, deseeded and cut into chunks.
  • 1 – 2 courgettes chopped into chunks (I used 4 baby ones)

Method

  1. Put half a jar of pesto approximately 100g into a small bowl/jug and stir in the oil
  2. Peel the sweet potatoes and chop into chunks
  3. Add to a large bowl and stir in half the pesto
  4. Lay the sweet potatoes on a large baking tray with low sides and pop in the top of the hot oven for 6 minutes or so
  5. Meanwhile add the chopped veg and crushed garlic to the bowl and stir in the remainder of the pesto, coat well.
  6. Check the sweet potatoes are softened, then add the veg to the tray.
  7. Back in the oven for another 6 – 8 minutes. Check nothing is browning too much
  8. Take out veg, add the fish, skin side up and cook the whole tray for a further 6  – 8 minutes or until the fish is cooked.
  9. Check the fish is cooked through, the flesh will look white and flake easily.
  10. Remove try bake from the oven, peel the skin off the fish which will happen easily when cooked
  11. Serve with salad or additional cooked veg of your preference.
Tweet about this on Twitter

Leave a Comment

Your email address will not be published. Required fields are marked *