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Ingredients (serves 2)
4 fillets of sea bass
2 large garlic cloves
4 tablespoons extra virgin olive oil
1/2 teaspoon salt
1 tablespoon white wine vinegar
1 small cauliflower
1 small head of broccoli
2 large carrots
Small oven-proof dish, about 8 inches x 6 inches (approximately 20cm x 15cm)
Long sharp knife and a small sharp knife
Y-shaped vegetable peeler
Talking kitchen timer
Couple of measuring spoons
Pre-heat the oven to gas mark 6 (400°F or 200°C).
To prepare the fish, put the olive oil and salt into the small bowl.
Peel and roughly chop the garlic. Use a garlic crusher to then cut up the garlic as small as possible and add it to the oil and salt. A good tip is to do the garlic a bit at a time, and be sure to scrape out the tougher parts of the garlic so it doesn't clog the holes of the crusher. Give it all a quick mix with a spoon.
Dip the pastry brush into the oil and brush the bottom and sides of the oven-proof dish.
Lay two fish fillets in the bottom of the dish, head to tail so they fit and cover the bottom. Brush some more of the oil mixture on to the fish and lay the remaining two fillets on top. Pour the rest of the oil mixture over the top.
Spread with the brush to cover the fish. Sprinkle with white wine vinegar.
Cover the whole dish with a piece of tin foil, tucking it in around all of the edges to make sure it’s properly sealed.
To prepare the vegetables, peel the carrots with the Y-shaped peeler, using long vertical strokes. Cut the top and bottom off the carrots with the small knife, then slice it into quarter inch rounds. Place into the bottom of the steamer and add about a pint and a half of water.
Strip any leaves off the outside of the cauliflower. Place it stem-side down on the chopping board, lay the edge of the long knife on top of the cauliflower, in the centre. Put your left hand on top of the knife and press down, cutting it in half.
You should then be able to break it into florets quite easily using your fingers. Feel each floret and if there is excess stalk at the base, trim it off with the small knife. Chop any large florets in half – you want them around half the size of your thumb.
Chop the stem off the broccoli as close to the head as you can. Do the same to the broccoli as you did the cauliflower.
Rinse both in cold water, then place in the top part of the steamer.
To cook the fish, place the dish into the top of the heated oven.
To cook the vegetables, put the bottom of the steamer, containing the carrots, on the hob and bring to the boil.
When boiling, put the steamer with the broccoli and the cauliflower on the top and pop the lid on. Cook for 10 minutes.
Then strain the carrots, mix them with the cauliflower and broccoli and serve them with the fish.
For more recipes and food talk, tune in to the Morning Mix with Jill Barkley on RNIB Connect Radio, weekdays from 10am to 1pm.