One of the easiest and tastiest ways to cook fish is to bake it in a combination of its own juices, some healthy oil and flavourful veggies. This week’s recipe is a dinner that I made recently with some sea bass, organic leeks and organic yellow split peas. I happened to have leftover cooked split peas in my fridge, so this was quick to whip up – but if you’re in a rush, you can just as easily subsitute the peas for sliced potato, green beans, tomato, zucchini, other quick cooking veggies, or even cooked rice or quinoa. This cooking method works great for most fish like salmon, trout, swordfish and more. For more flavour variety, I’ve included more substitution suggestions at the bottom of the recipe. Enjoy!
1/2 cup Yellow split peas
1 fillet Sea bass
1/2 Leek, thinly sliced
2 cloves Garlic, crushed
1 tsp Thyme, dried
1 tsp Basil, dried
Sea salt and pepper
2 tbsp Extra virgin olive oil (or butter)
- Rinse split peas well until water runs clear. Pour into a pot of water and bring to a boil, watching carefully. Reduce heat to simmer 10-15 minutes until peas are soft and have broken open. Drain and set aside.
- Cut a piece of parchment paper approximately 3X larger than your fish fillet. Cut another piece of aluminum foil approximately the same size. Lay the aluminum foil (shiny side up) and parchment paper on top of eachother on your counter, parchment piece on top.
- Spread leeks over the centre of the parchment. Place your fish overtop.
- Rub your fish with the crushed garlic, sprinkle with spices, and drizzle with olive oil.
- Fold the sides of the parchment paper over the fish to enclose it, then seal again with aluminum foil.
- Place in oven at 400F for 10-15 minutes, or until fish begins to flake. If your fish hasn’t yet cooked in this time, you can open the foil to expose the fish. Keep a close eye on your fish to be sure the parchment doesn’t burn.
- Remove fish just before it has finished cooking, and let rest for 5 minutes before serving. Taking it out just a couple minutes early helps ensure your fish doesn’t overcook and stays moist and tender.
Substitutions: Use any spice of your choice! Try ground ginger with cinnamon, dry mustard with basil, or sage with thyme. You can even sprinkle some ground almonds over the fish to add flavour and texture.