Alfonsino, fennel bulb, garlic, leek & broccolini
( SERVES 1 )
This dish is chock-full of antioxidants that help fight free radicals, which may help prevent cancer. The garlic, broccolini and fennel are excellent sources. Rice bran oil is not only high in antioxidants, it has excellent antioxidant stability, which means it doesn’t lose those benefits when heated.
Alfonsino is a deep-sea fish and is economical, healthy and absolutely delicious to eat. It is related to the red snapper and other names for alfonsino are imperador, red bream and Tasmanian snapper.
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|¼ cup||Extra virgin olive oil, plus extra to serve|
|1 fillet||Alfonsino fish, 200g, skin on|
|¼ cup||Rice bran oil|
|¼||Leek, cut in strips|
|4 cloves||Garlic, whole, peeled|
|2||Broccolini, cut in halves|
- Heat oven to 200degC then turn down to 160degC.
- Heat the olive oil in a frying pan. Place fish skin side down, sizzle in oil for 2-3 minutes depending on the fillet size.
- Place on an oven tray skin side up. Season with flaky salt and freshly ground black pepper and place in the oven to cook through.
- Depending on the density of the fish it should only take a few minutes. Keep an eye on it.
- Meanwhile using the same hot frying pan and oil, add rice bran oil, sear fennel bulb, leek strips, garlic and broccolini quickly, turning constantly.
- Place the fish and the delicious stir-fried greens on a plate, squeeze over lime juice, and a drizzle of extra virgin olive oil.
- Season and serve immediately.