A whole fish gently poached in a savoury broth of tomatoes, olives, capers and garlic creates a sauce that’s deeply flavourful yet light. The fish cooks slowly in the broth, absorbing the briny, aromatic flavours while staying tender and delicate.

It’s the sort of dish that belongs in the centre of a table - simple, generous and perfect for sharing.

INGREDIENTS

  • 1 whole fish (Silvers, Kingklip, Hake, or Seabass), cleaned

  • 250g cherry tomatoes, halved

  • 1 onion, sliced

  • 1 cup green olives, halved

  • 2 tbsp capers

  • 1 tbsp minced garlic

  • 1 tsp chilli flakes

  • 1 tbsp tomato paste

  • 1 tsp paprika

  • 1 tsp dried oregano

  • 1 cup fish stock (chicken or vegetable stock works too)

  • 10g parsley, chopped

  • 1 lemon

  • Canola oil

  • Salt and freshly cracked black pepper

    METHOD

  • In a large shallow pan or pot, heat a generous drizzle of canola oil over medium heat.

  • Add the sliced onions and cook until soft and translucent.

  • Stir in the minced garlic and cook until fragrant.

  • Add the tomato paste and cook for about 1 minute, allowing it to caramelise slightly and deepen in flavour.

  • Add the paprika and oregano and cook for another minute to release their aroma.

  • Stir in the cherry tomatoes, olives and capers, then pour in the stock.

  • Bring the sauce to a gentle simmer and allow it to cook for about 5 minutes so the flavours begin to come together.

  • While the sauce is simmering, make shallow slits along the skin of the fish to expose the flesh. Lightly season the fish, including inside the cavity, with salt.

  • Reduce the heat to medium-low so the sauce is gently simmering rather than boiling. Taste the sauce and season generously with salt and freshly cracked black pepper.

  • Carefully place the fish into the sauce and cover the pan with a lid.

  • Allow the fish to poach gently for 15–20 minutes, depending on the size of the fish, until the flesh is opaque and flakes easily.

  • Finish with freshly chopped parsley and a generous squeeze of lemon.

    AT THE TABLE

Serve the fish directly from the pan so the fragrant broth stays warm.

The sauce is packed with flavour, so make sure there’s something to soak it up . A good bread, rice, or even soft couscous all work beautifully.

A simple green salad or steamed greens on the side keeps the meal feeling light and balanced.

Love,

V

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