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Oondgebakte vis in geurige tamatiesous/ Basic tomato sauce & fish in the oven

Jun 27, 2019 | Mains, Seafood

Vars vis is altyd my eerste keuse as dit by vis kom, maar as dit nie beskikbaar is nie, is daar wonderlike en maklike etes wat met gevriesde vis gemaak kan word. In dié resep word porsies vis in ’n tuisgemaakte tamatiesous in die oond gebak en daar is geen ander geurmiddels nodig nie – koningskos. Hierdie geurige tamatiesous is maklik om in grootmaat te kook en sommer genoeg te hê om vir ’n volgende ete te vries. Gebruik dit as pastasous, met mieliepap en braaivleis of maak hoenderporsies daarin gaar, soos met die vis in hierdie resep. Of panbraai ’n paar hoenderfilette tot dit net gaar is. Skep van die sous oor, sprinkel met parmesaan-, pecorino- of mozzarellakaas en smelt dit vir ’n paar minute onder ’n warm oondroosterelement.

Vir hierdie resep kan die vis net so gevries gebruik word. Wanneer bevrore vis wel eers moet ontdooi, is dit altyd beter om dit oornag in die yskas te laat ontdooi en nooit in die mikrogolf nie. Die vis ontdooi nooit eweredig in die mikrogolf nie en gedeeltes kan dalk begin gaar word, terwyl ander nog gevries is. Teen die tyd dat die vis dan volgends die resep gaargemaak is, kan dit uitgedroog en smakeloos voorkom. 

This basic tomato sauce can be prepared in bulk to make cooking suppers a breeze. The sauce can be preserved in sterilised glass jars and stored in the fridge or frozen in portions, ready for a quick meal. This recipe makes a perfect pasta sauce, is delicious on ‘pap’ with braaivleis or as a tomato base for any stew or one-pot meal. 

Resep

Oondgebakte vis in ’n geurige tamatiesous

Resep uit Maak vyf
Lewer 8 porsies

Bestanddele

Sous

15 ml (1 e) olyf- of avokado-olie

2 uie, gekap

2 knoffelhuisies, gekneus

15 ml (1 e) gerasperde vars gemmer

2,5 ml (½ t) vinkelsaad (opsioneel)

2 wortels, grof gerasper

2 x 410 g-blikke gekapte of heel, geskilde tamaties

30 ml (2 e) gedroogde gemengde kruie of origanum

75 ml (5 e) gekapte vars kruie van jou keuse soos Italiaanse pietersielie of origanum

1 lourierblaar

15 ml (1 e) balsamiese asyn

10 ml (2 t) sagte bruinsuiker

suurlemoensap, sout en varsgemaalde swartpeper na smaak

Vis

ongeveer 900 g-1 kg bevrore stokvisporsies

10 ml (2 t) olyf- of avokado-olie

’n handvol vars Italiaanse pietersielie- en origanumblare en suurlemoenwiggies om mee voor te

Metode

  1. Sous: Verhit die olie oor matige hitte in ’n kastrol en soteer die uie en knoffel tot sag. Voeg die gemmer, vinkelsaad (opsioneel) en wortels by en soteer vir nog ’n paar minute.
  2. Roer die tamaties, gedroogde en vars kruie, lourierblaar, asyn en suiker by. Prut oor ’n lae hitte, sonder ’n deksel, vir 20-30 minute of tot die sous effens verdik het en geurig is. Geur na smaak en verpulp met ’n stokmenger.
  3. Vis: Voorverhit die oond tot 200 °C. Skep ’n laag van die warm sous in ’n oondbak.
  4. Plaas die bevrore vis in die sous en geur na smaak. Skink die olie oor die vis en skep die orige sous eweredig bo-oor.
  5. Rooster vir 35-40 minute of tot die vis net gaar is en maklik met ’n vurk vlok. Moenie die vis te lank gaarmaak nie – dan sal dit droog wees.
  6. Sit die vis en sous met vars kruie, ’n groen groente en stysel van jou keuse, soos koeskoes met suurlemoen, kruie en olyfolie gegeur, voor.

Wenke

  1. Porsies vars lynvis of klein heel sardyne kan in plaas van bevrore vis gebruik word. Vars vis sal vinniger rooster, so kyk na 20-25 minute of dit al gaar is.
  2. Gebruik die basiese tamatiesous ook om hoenderporsies of frikadelle in gaar te maak. Of maak Chilli con carne of Basic mince mixture met die sous, deur die blikkie tamatie, uie en selfs wortel, met die voorbereide sous te vervang.

Recipe

Basic tomato sauce & fish in the oven

Recipe from Make five
Makes about 750 ml
Serves 6 – 8

Ingredients

Sauce

15 ml (1 tbsp) olive oil

2 onions, chopped

2 cloves garlic, crushed

15 ml (1 tbsp) grated fresh ginger

2,5 ml (½ tsp) fennel seeds (optional)

2 carrots, coarsely grated

2 x 410 g tins chopped or whole, peeled tomatoes OR 750 g-1 kg of fresh, very ripe tomatoes, chopped

30 ml (2 tbsp) dried mixed herbs or origanum

75 ml (5 tbsp) chopped fresh herbs of your choice like Italian parsley, thyme or origanum

1 bay leaf

15 ml (1 tbsp) balsamic vinegar

10 ml (2 tsp) soft brown sugar (optional, depending on the ripeness of the tomatoes)

lemon juice, salt and pepper to taste

 

Fish

900 g-1 kg fresh or frozen hake portions

10 ml (2 tsp) olive oil

salt and pepper to taste

handful fresh Italian parsley or origanum and lemon wedges to serve

Method

  1. Sauce: Heat the oil in a saucepan over medium temperature and sauté onions and garlic until soft. Add ginger, fennel seeds and carrots and sauté for a few more minutes.
  2. Stir in the tomatoes, dried and fresh herbs, bay leaf, vinegar, and sugar. Simmer without a lid over medium heat for 20-30 minutes until flavourful and thickened slightly. Season to taste and blend with a hand blender. At this stage, the sauce can be cooled and frozen to be used as needed.
  3. Fish: Preheat the oven to 200 °C. Spoon a layer of the sauce into an oven dish. Place fish in the sauce and brush oil over the fish. Season to taste.
  4. Cover fish with the remaining sauce and bake for 15-20 minutes (for fresh fish) or 35-40 minutes (for frozen fish). Bake until the fish is just cooked – it should flake easily with a fork. Take care not to overcook the fish as it will become dry.
  5. Serve fish with the sauce, green vegetables and a starch of your choice like couscous or mash. Garnish with fresh herbs and serve with lemon wedges.

Tips

  1. The same method can be used to cook chicken breast fillets (about 15-20 minutes, until just cooked, but still juicy.) Or cook meatballs in the oven or in a frying pan, in the same sauce. Chicken portions will also be delicious in the sauce – bake them for 30-45 minutes.
  2. Parmigiana, an Italian side dish, made with this kind of tomato sauce and brinjal, is divine. Sauté slices of brinjal, in a thin layer of oil. Pack brinjal slices in layers with the sauce and sprinkle 125 ml (½ cup) grated mozzarella cheese on top. Bake at 200 °C for 20-30 minutes or until golden brown and cooked. Serve with fresh basil leaves.
  3. For a quick vegetarian meal, stir a tin of chickpeas or beans and cooked butternut or other veggies into the tomato sauce. Sprinkle with toasted sunflower or pumpkin seeds.
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