Fish Gratin | EG12 Ep46

heavy cream

🥗Healthier: Greek yogurt

💰Cheaper: milk + cornstarch

Greek yogurt reduces calories while maintaining creaminess

cheese

🥗Healthier: nutritional yeast

💰Cheaper: processed cheese

Nutritional yeast is lower in fat and calories

white wine

🥗Healthier: vegetable broth

💰Cheaper: apple cider vinegar

Vegetable broth adds flavor without alcohol

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is healthier and provides a similar texture

Start with fish stock in a pan.

If you don't have fish stock, you can poach the fish in water.

Add parsley to the fish stock for flavor.

Add salt to the fish stock.

Add haupuka fish to the pan, or use blue cod or trevally.

Cover the fish with a little water and simmer gently.

Once it starts to simmer, put the lid on and switch off the heat.

Prepare a tomato fondue by heating olive oil in a separate pan.

Chop shallots and add them to the oil, cooking until soft.

Chop garlic and add it to the shallots, cooking without burning them.

Add tomatoes to the shallots and garlic, along with a pinch of salt.

Cook the mixture until it breaks down into a fine puree.

Add a splash of white wine to the tomato mixture.

Prepare the bechamel sauce, ensuring it is glossy and beautiful.

Add a little lemon juice to the bechamel for zing.

Pat the poached fish dry to avoid excess water.

Use a hot dish that can go under the grill.

Arrange the fish in the dish carefully to prevent it from crumbling.

Spread the tomato fondue over the fish fillets.

Pour the bechamel sauce over the top of the fish and tomato fondue.

Place the dish under the grill for a very short time, watching closely to prevent burning.

Serve with potatoes and greens.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens