Flathead and Rockling With a Bread and Caper Salad

May 31, 2023May 31, 20230 0
Flathead and Rockling With a Bread and Caper Salad - A Delicious Seafood Meal
in Seafood

Prep

15 min

Cook

15 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 flathead fillets , portions
4 rockling fillets , portions
salt
pepper
1/4 loaf day old sourdough bread
20 g capers , washed
1/2 punnet cherry tomatoes , cut in half
1/4 bunch fresh basil , roughly chopped
1/4 bunch coriander , roughly chopped
1/4 bunch mint , roughly chopped
1/4 bunch parsley , roughly chopped
1/2 English cucumber , peeled into ribbons
1 red onion , neatly diced
extra virgin olive oil , to dress
1 egg , yolk only
20 ml apple cider vinegar
100 ml vegetable oil
1 garlic clove , finely grated
1 pinch saffron

Nutrision Information

Servings Per Recipe
4
Calories
487
Sugar
4g
Fat
26g
Flathead and Rockling With a Bread and Caper Salad is a delicious seafood dish that is perfect for a summer dinner or lunch. The fish is light and flaky, while the salad is refreshing and flavorful. This dish is easy to make and takes less than 30 minutes to prepare. It's also a great way to incorporate more seafood into your diet and get a variety of important vitamins and minerals.

Instructions

1.Preheat the oven to 200°C.
2.Cut the sourdough bread loaf into small pieces and spread them out on a baking tray. Drizzle a little bit of olive oil over them and then sprinkle salt and pepper to taste. Bake for about 5-8 minutes or until golden and crispy.
3.In a small bowl, whisk together the egg yolk, apple cider vinegar, grated garlic, and a pinch of saffron. While whisking, slowly pour in the vegetable oil to form an emulsion.
4.In a large bowl, mix together the cherry tomatoes, capers, red onion, cucumbers, and chopped herbs. Then, mix in the dressing and season with salt and pepper to taste.
5.Season the fish fillets with salt and pepper. Heat some olive oil in a pan over medium-high heat. Cook the flathead fillets for about 2-3 minutes per side or until cooked through. Repeat with the rockling fillets.
6.Serve the fish with the bread and caper salad.

PROS

This dish is a delicious and healthy way to enjoy fresh seafood.

The salad is light and refreshing, while the bread adds a nice crunch to the dish.

Using fresh herbs and vegetables makes this dish a great source of vitamins and minerals.

CONS

Seafood can be expensive and may not be readily available to everyone.

Some people may not enjoy the taste of capers or certain herbs used in the salad.

HEALTH & BENEFITS

Seafood is a great source of protein and omega-3 fatty acids, which can help improve heart health and brain function.
Using fresh vegetables and herbs in the salad provides a variety of vitamins and minerals, like vitamin C and potassium.

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