As I was wandering through my favourite Woolies food on Thursday and found an irresistible bargain- two pieces of fresh angelfish fillets (with an expiry date for the next day) for the price of one. I love angelfish, and knowing that it is on the SASSI green list, as well as caught responsibly for Woolies, it was a must have. I don’t often eat fish and have stopped eating canned tuna altogether. Unfortunately, all of our SA caught tuna is canned in Thailand, and although I know Woolworths goes out of their way to ensure that it is done in a sustainable and dolphin-friendly manner, the carbon footprint of canned tuna is too big to support with a good conscience.
Hence my excitement about the angelfish! Caught locally and sustainably, I could dig into my angelfish with a clean conscience and had a fantastic time trying new recipes… I cooked the first angelfish in a more traditional manner: I lightly floured the fish, heated butter in the pan, and grilled the fish in the pan until done and golden on both sides. I added some lemon zest and parsley to the fish, and removed it form the pan. I then deglazed the pan with a drop of white wine, added two blobs of butter, and reheated the fish in the sauce. Although delicious, this is not the recipe I am sharing with you today. The next fish fillet was done in the oven and this is how I did it:
1 large angel fish fillet
lemon zest of 1/4-1/2 a lemon
handful fresh, chopped parsley
70 grams butter
juice of 1/4-1/2 a lemon
Preheat the oven to 180 degrees Celsius. Grate the lemon zest, and add to the breadcrumbs. Add the parsley to the breadcrumbs and mix well. Melt the butter in a microwave proof dish in the microwave, and mix well with the lemon juice. Lightly flour the fish, and place in a greased, oven proof dish. Cover the fish completely with the lemon-butter sauce, and cover with the breadcrumb mix. Bake in the preheated oven for approximately 15 minutes or until done. I switched the grill on in the last 2 minutes to ensure y breadcrumb coating is crunchy. The fish dries out very easily so it is important to keep an eye on it whilst in the oven. It is ready when the fish is flaky and can easily be pulled apart with a fork. I tested it at 10 minutes where after I gave it another 3 minutes and 2 under the grill. Serve with fresh lemon and a side of salad.