METHOD
First rinse, descale and clean the redfish, having left it in the refrigerator to defrost for up to 24 hours. Season with salt and pepper and place in an oven-proof dish.
Next, heat 2 Tbsp olive oil in a non-stick frying pan and fry the garlic, onion and red pepper (finely chopped). Then add the hilopites. Stir for a few minutes and arrange around the fish.
Finally, pour 1.5 litres of boiling water into a large bowl, add the wine, the remaining 2 Tbsp olive oil, pepper, a little salt, and the tomato puree. Stir well and then pour the liquid over the food. Bake for 30 minutes at 180 degrees (fan oven).
Nutrition tips from Efi Koloverou:
– 7 Thalasses redfish is frozen on the boat within a few minutes of being caught, which is why it retains its freshness. And because some people mistakenly believe that frozen fish is not nutritious, let me just tell you what our National Nutrition Guide says:
– “Provided that the regulations for freezing have been complied with, frozen fish and seafood are better value than fresh and are no less nutritious”
EFI KOLOVEROU
Clinical Dietician
Nutriclinic.gr
Instagram: efi_koloverou_dietitian
