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Epicurious

Very, Very Mild Fish

My young children won’t eat the scallions in this recipe, so I leave them whole and remove them before serving. But I’m nonetheless pleased to know I’ve added another flavor to their taste memory that will increase the spectrum of their eating preferences and habits over a lifetime. The mildest types of fish-and thus more acceptable to non-fish or picky eaters-are the flat white fish: flounder, sole, even haddock or tilapia. This is one time when it is okay if the pieces of fish overlap or are even frozen together. It is rare for me to use butter in a recipe, but in this particular case I think it gives the fish a smoother mouth experience, which might be less offensive for difficult or timid eaters. You certainly can use olive oil, or just skip it altogether

Recipe information

  • Yield

    serves 2

Ingredients

Olive oil spray
1 medium russet potato, cut into small cubes
Sea salt
1/2 to 3/4 pound fish fillets
3 to 4 garlic cloves, roughly chopped
1 tablespoon butter, slivered
1 thick lemon slice, or 1/2 teaspoon fresh lemon juice
4 to 6 mushrooms, thickly sliced, optional
2 whole scallions, optional
2 cups baby carrots, sliced into thirds
1/4 head cauliflower, cut into bite-size florets (about 2 cups)

Preparation

  1. Step 1

    Preheat the oven to 450°F.

    Step 2

    Spray the inside and lid of a cast-iron Dutch oven with olive oil.

    Step 3

    Spread the potato evenly in the pot and season lightly with salt. Add the fish fillets. Sprinkle with the garlic, add salt to taste, and dot with the butter.

    Step 4

    Squeeze the lemon over the fish and add the optional mushrooms. Lay the scallions, if using, atop the fish. Add the carrots and cauliflower, and season lightly with salt.

    Step 5

    Cover and bake for about 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

  2. nutrition information

    Step 6

    Calories: 312

    Step 7

    Protein: 19g

    Step 8

    Carbohydrates: 50g

    Step 9

    Fat: 10g

    Step 10

    Cholesterol: 34mg

    Step 11

    Sodium: 125mg

    Step 12

    Fiber: 10g

Glorious One-Pot Meals
TagsRusset PotatoPotatoRoot VegetableVegetableFishSeafoodCarrotCauliflowerMainDinnerNut FreeGluten FreeEasyOne-Pot MealsWeeknight MealsOven BakeDutch OvenCookbooks
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