Irene's Fish Baked with Fennel & Lemon

Posted on April 09, 2014 by Jo Freeman | 0 comments

This is a simple yet delicious recipe adapted from Jo Seagar’s ‘Italia’. You can serve the dish with crusty bread to soak up the lovely pan juices.

Serves 2


400g fish fillets 

1 fennel bulb, sliced thinly

2 tbp olive oil

2 cloves garlic

1 lemon, thinly sliced

1/2 tbp dried oregano or 1 tbp fresh oregano

½ cup white wine

1 tbp chopped Italian Parsley

Salt & pepper

Lemon wedges to serve


1. Preheat the oven to 180C.

2. Put  the fennel and olive oil in a frying pan. Stir-fry for 5-6 minutes to soften and cook the fennel. Add the garlic and lemon slices. Cook for another 2 minutes. Place the mixture in a baking dish or ovenproof dish.

3. Place the fish on top of the fennel mixture and sprinkle with the oregano. Pour over the white wine. Place in the oven and bake for 15 minutes or until the fish is cooked.

4. Serve sprinkled with the chopped parsley and fresh lemon wedges to squeeze over.

Continue reading →

Irene's Fish & Pumpkin in a Spicy Coconut Sauce

Posted on March 26, 2014 by Jo Freeman | 0 comments

A healthy & hearty meal with fish & seasonal pumpkin in a fragrant coconut sauce.

Serve 3


400g fish, cut into pieces 

¾ of a butternut pumpkin, peeled & diced

2 tbp olive oil

1 clove garlic, peeled

1-2 (depends on how spicy you want your curry) chilli, deseeded

½ tsp salt

1 tbp olive oil

1 small onion, peeled and roughly chopped

½ cup chopped coriander

1 can coconut milk


1. Chop the garlic, chilli & onion in a food processor. Add the coriander, pulsing the food processor just a few times.

2. Heat the oil in a pan, fry the chopped garlic, chilli & onion for 5 minutes or until tender. Add the coconut milk, salt and pumpkin and bring to a boil. Turn the heat down and simmer for 15-18 minutes until the pumpkin is just soft.

3. Add the fish and simmer for another 5-7 minutes until the fish is cooked.

4. Serve hot.

Continue reading →

Scroll to top