Citrus Provencal Broiled Vermilion Rockfish
Lowfat Fish with Oranges, Tomato, White Wine and Basil Sprigs
Oct 12, 2009
Eating the recommended amount of fish per week for good health is easy using quick recipes. This recipe pairs the sweet fleshed Vermilion rockfish with orange segments, tomatoes, white wine and garlic. This dish is easily customizable: add your own favorite vegetables, herbs or seasonings to a unique dinner.
Vermilion rockfish comes from the Sebastes genus of fish and is found in on the West coast, from Canada to Baja California, Mexico. If unavailable substitute any firm fleshed white meat fish, such as other varieties of rockfish, halibut or sea bass. If the Vermilion rockfish is fresh caught, the skin can be left on after dressing and filleting, just be sure to remove all the scales before cooking.
This recipe serves two, and is easily scalable to increase to the desired number of servings. The time spent broiling will depend on the size of the fillets. Thinner fillets will cook much faster than thicker ones. When preparing the vegetables, cut into thin pieces or slices to ensure even cooking and to make sure the vegetables are done when the fish is. This was served on its own with warmed bread, but may also be served with steamed rice.
The fish for this recipe was fresh caught and the picture shows the tail on for presentation only. The tail can be left off when preparing and cooking.
Citrus Provencal Broiled Vermilion Rockfish
Ingredients:
- 10 to 12 oz portion of Vermillion rock fish fillet (or a piece big enough for two people)
- 1 medium onion, chopped
- 1 large Beefsteak tomato- peeled, seeded and chopped
- 10 Kalamata olives, pitted
- 1 orange segmented, with 1/4 of the orange peel zested
- 1/2 cup basil springs
- 1 bay leaf
- 4 garlic cloves, crushed
- 1/4 cup dry white wine
- Olive oil, for drizzling
- Chopped parsley, for garnish
- Sea salt
- Cracked black peppercorn
Procedure:
- Preheat the oven to the broiler setting, at 425 degrees F.
- Oil a 12 inch baking or broiler pan. A heavy paella pan works fine as well.
- Arrange the chopped onions, tomatoes, olives, orange segments and orange zest, herbs and garlic on the bottom. Add in the dry white wine season with a bit of sea salt and cracked black peppercorn.
- Sprinkle the fish fillet with salt and pepper if desired. Place on top of the vegetables and place the baking pan under the broiler.
- Broil for 15 to 20 minutes, or until the fish is done and vegetables have softened.
- Remove the bay leaf from the pan. If using the broiler as a serving platter, sprinkle with parsley and drizzle with olive oil before serving. If using another serving platter, carefully remove the fish fillet from the pan and arrange the vegetables around it. Drizzle with olive oil and top with chopped parsley. Adjust seasoning if desired and serve immediately.
For other recipes using rockfish, try Sauteed Rockfish with Sweet Curry Coconut Sauce with Mango Nectar.
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