POISSON FISH RECIPES

Steps:

• Preheat oven to 375 degrees F.
• In a bowl, mix together the onion, zucchini, carrot and garlic. Adds the oil, season with salt and pepper, to taste, and toss to combine. Put each fish fillet in a large square of parchment paper and season with salt and pepper, to taste. Arrange the vegetables on top, dividing evenly. Top the vegetables with 2 lemon slices, 2 sprigs thyme, a pat of butter and 1 tablespoon white wine, layering in order. Fold the parchment paper around the edges tightly in 1/4-inch folds to create a half moon shape. Make sure you press as you crimp and fold to seal the packets well, otherwise the steam will escape. Arrange the packets on a baking sheet. Bake until the fish is cooked through, about 12 minutes, depending on the thickness of the fish. To serve, cut open the packets and serve directly in the parchment on a plate or remove the fish to the plate using a spatula, being sure you don't leave the juices behind.

Steps:

• Check the fish for small bones and use tweezers to pull out any that you find.
• Mix the flour with the salt and pepper and spread out over a large plate. Pat the fish fillets in the flour so they are evenly coated, and shake off any excess.
• Heat the oil in a large frying pan over a high heat. When the oil is smoking hot, place the fish fillets in the pan and lower the heat to medium. Cook for 1-2 minutes on one side until golden-brown, then turn the fillets over and cook for a further 1-2 minutes until the second side is golden-brown. (Flatfish fillets need only 1-2 minutes cooking on each side. If you’re cooking thicker slices or fillets from a fish like trout (2-3cm/1in thick), then 3-4 minutes on each side should be fine.)
• When cooked remove the fish from the pan and wrap the fish in aluminium foil to keep warm.
• Wipe the pan with paper towels and return to a medium heat. Add the cubes of butter and heat until they melt and become light brown, then turn off the heat and add the lemon juice (stand back a little as it will splutter).
• Add the parsley and capers (if using), and swirl the contents of the pan around. Return the fish to the pan, spoon over the juices and serve immediately.