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Plated meal

Mediterranean Fish Gratin with Seasonal Vegetables

  • Seafood
  • Low Calorie
  • Meat
  • Contains Dairy

We love the simplicity of this dish. Made with all of the earthy, sweet flavours of the Mediterranean. Fill up on vegetables, delicate flakes of Nile Perch and flavour with this hassle-free, home-baked Mediterranean gratin.

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Nutrition Per Serving

  • Calories 397
  • Carbs 27.2g
  • Fat 18g
  • Fibre 6.5g
  • Protein 33.1g
  • Sugar 9.6g

Reviews

3.5
2 reviews

Follow the recipe steps below

  • 0.0 min

    Preheat the oven to 180C. Bring a saucepan of water to the boil. Add the chicken stock and stir until dissolved and then remove from the heat.

  • 1.0 min

    Thinly slice the brown onion and fenel bulbs.

  • 5.5 min

    Lightly crush the coriander seeds with the side of a knife.

  • 6.0 min

    Halve an juice the lemon, reserving the correct amount of juice.

  • 7.0 min

    Coarsley chop the nile perch and the red capsicum.

  • 8.0 min

    Finely grate the parmesan.

  • 8.5 min

    In a bowl, mix together the breadcrumbs, parmesan and half of the parsley.

  • 9.5 min

    Heat the olive oil in a large saucepan.

  • 10.5 min

    Add the onion, fennel, red capsicum, garlic and coriander seeds to the saucepan.

  • 13.5 min

    Add the chopped tomatoes, tomato paste and bay leaf. Stir in the correct amount of stock.

  • 15.0 min

    Season with salt and pepper and bring to a gentle simmer.

  • 15.5 min

    Cook for about 5-10 minutes or until thickened.

  • 21.0 min

    Stir in the lemon juice and the remaining parsley.

  • 22.0 min

    Add the fish pieces and stir into the tomato mixture so they are covered.

  • 23.5 min

    Spoon the mixture into an appropriately sized baking dish.

  • 24.0 min

    Top with the breadcrumb mixture and drizzle the top with olive oil.

  • 25.0 min

    Put in the oven to bake until the top has browned.

  • 30.0 min

    Remove from oven and serve.

Red Capsicum
coarsly chopped
1.00 Whole
Dried Breadcrumbs
10.00 Grams
Parmesan Cheese
finely grated
10.00 Grams
Nile Perch
coarsly chopped
130.00 Grams
Fresh Parsley
chopped
5.00 Grams
Lemon
juiced 1/4 lemon juiced per person
1.00 Whole
Dried Bay Leaf
1.00 Whole
Tomato Paste
5.00 Grams
Chopped Tomatoes
100.00 Grams
Chicken Stock
combine each stock cube with 450-500ml of boiling water. Stir until dissolved. 30ml per person
30.00 Millilitres
Coriander Seeds
crushed
0.50 Teaspoons
Garlic
finely chopped
1.00 Clove
Fennel
thinly sliced
75.00 Grams
Brown Onion
thinly sliced
1.00 Whole

Pantry Ingredients

Olive Oil
Olive Oil
1 tablespoon per person
1.00 Tablespoons

Reviews

3.5
2 reviews

Verified

3 out of 5 stars
Taste
Portion Size
Ease of cooking
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4 out of 5 stars
Taste
Portion Size
Ease of cooking

Great dish! Simple and delicious

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