Pan-seared white fish with sautéed kale

Fish and green veg are a bit of a staple in my house, especially if we’ve been eating heavy foods for a few days.

Credit: Adam Liaw

• serves

  4

• prep

  10 minutes

• cook

  20 minutes

• difficulty

  Easy

Ingredients

• 4 middle–cut fillets blue eye trevalla or snapper, about 200 g each, skin on, boned
• 1 tbsp rice bran oil
• sea salt and black pepper, to season
• 2 tbsp extra-virgin olive oil
• 1 French shallot, thinly sliced
• 1 garlic clove, thinly sliced
• ½ tsp fennel seeds
• ½ tsp chilli flakes
• 1 bunch cavolo nero (Tuscan kale), washed and sliced into 5-cm strips
• 2 tbsp red wine vinegar
• lemon wedges, to serve

Instructions

1. Drizzle the fish with rice bran oil and use your fingers to rub all over the flesh and skin, then season well with salt.
2. Heat a non-stick frying pan over medium-high heat. Add 2 of the fish fillets, skin–side down and use a weight to prevent the fish from curling up. Cook for 3 minutes, then flip and cook for another minute on the flesh side or until just cooked through. Repeat with the remaining fish fillets. Set aside to rest while you cook the greens.
3. Using the same pan, increase the heat to high. Add the olive oil, shallot, garlic, fennel seeds and chilli flakes and cook for 1–2 minutes or until fragrant. Add the cavolo nero and red wine vinegar and cook until just wilted. Season to taste, then serve with the fish and lemon wedges on the side.

 

Photography by Adam Liaw.

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Cook's Notes

Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.