Skate with courgettes recipe
information
Preparation time: 20 minutes,
Cooking time: 20 - 25 minutes,
Oven temperature: 200 °C, 400 °F, gas 6,
Calories: 400 per portion
ingredients
1 1/2 teaspoons oil
4 skate wings, rinsed
2 - 4 tablespoons lemon juice
salt and pepper
lemon slices, to garnish
4 skate wings, rinsed
2 - 4 tablespoons lemon juice
salt and pepper
lemon slices, to garnish
For the topping
4 courgettes, trimmed
2 tablespoons oil
1 onion, thinly sliced
1 x 50 g (2 oz) can anchovy fillets, drained and chopped
1 tablespoon capers
2 tablespoons oil
1 onion, thinly sliced
1 x 50 g (2 oz) can anchovy fillets, drained and chopped
1 tablespoon capers
method
1. Put a large sheet of foil on a flat baking sheet. Brush with half the oil. Lay the skate wings side by side on the foil.
2. Sprinkle with the lemon juice and season to taste. Brush a second sheet of foil with the remaining oil and lay over the fish. Press the edges of the two sheets of foil together. Bake in the oven for 20 - 25 minutes.
3. Meanwhile, to make the topping, cut the unpeeled courgettes into thick matchstick pieces. Heat the oil in a frying pan, cook the onion until soft, then add the courgettes and continue cooking for 5 minutes.
4. Turn the courgettes once or twice; they should retain a fairly firm texture when cooked. Add the anchovies, capers and a little pepper and heat for 1-2 minutes.
5. Arrange the skate on a warmed dish, pour any juices left from baking over the fish, then spoon the courgette mixture on top. Garnish with the lemon slices.
The skate will feel sticky because of its gelatinous nature which makes it easy to bone. Rinse well in cold water before cooking. The raw fish smells slightly of ammonia which will disappear when cooked,
2. Sprinkle with the lemon juice and season to taste. Brush a second sheet of foil with the remaining oil and lay over the fish. Press the edges of the two sheets of foil together. Bake in the oven for 20 - 25 minutes.
3. Meanwhile, to make the topping, cut the unpeeled courgettes into thick matchstick pieces. Heat the oil in a frying pan, cook the onion until soft, then add the courgettes and continue cooking for 5 minutes.
4. Turn the courgettes once or twice; they should retain a fairly firm texture when cooked. Add the anchovies, capers and a little pepper and heat for 1-2 minutes.
5. Arrange the skate on a warmed dish, pour any juices left from baking over the fish, then spoon the courgette mixture on top. Garnish with the lemon slices.
The skate will feel sticky because of its gelatinous nature which makes it easy to bone. Rinse well in cold water before cooking. The raw fish smells slightly of ammonia which will disappear when cooked,
serving amount
serves 4
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