Jamie Oliver

Fantastic tomato and fennel salad with flaked barbecued fish

Italian-style herby fish with balsamic dressing

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Fantastic tomato and fennel salad with flaked barbecued fish

Serves 4
Cooks In15 minutes
DifficultySuper easy
Nutrition per serving
  • Calories
    438
    22%
  • Fat
    30.7g
    44%
  • Saturates
    5.5g
    28%
  • Protein
    22.4g
    50%
  • Carbs
    14.5g
    6%
  • Sugar
    7.5g
    8%

Of an adult's reference intake

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it’s associated with weight gain, diabetes, cancer and heart disease

Nutrition per serving
  • Calories
    438
    22%
  • Fat
    30.7g
    44%
  • Saturates
    5.5g
    28%
  • Protein
    22.4g
    50%
  • Carbs
    14.5g
    6%
  • Sugar
    7.5g
    8%

Of an adult's reference intake

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it’s associated with weight gain, diabetes, cancer and heart disease

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Ingredients

  • extra virgin olive oil
  • 2 lemons
  • sea salt
  • freshly ground black pepper
  • 400 g fish fillets (tuna, mackerel, trout) , from sustainable sources, ask your fishmonger
  • 1 handful fresh marjoram or oregano , leaves picked and chopped
  • 8 nice plum tomatoes , or 800g beautifully-ripe mixed tomatoes
  • 2 bulbs fennel , trimmed, coarse outer leaves removed, herby tops reserved
  • 2 tablespoons balsamic vinegar
  • 1 red chilli , deseeded and finely sliced, optional
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Method

The nice thing about this dish is that you have the lovely, cool salad contrasting with your warm or hot fish. It works really well and is beautifully refreshing. Feel free to use whatever fish looks nice and fresh, just ask your fishmonger to fillet and pin-bone it for you.

Mix together a good lug of extra virgin olive oil, a nice squeeze of lemon juice and a pinch of salt and pepper. Drizzle this all over the fish then pat on the chopped marjoram or oregano. Put your fillets on the hottest part of the grill (make sure your grill is really clean to prevent the fish from sticking).

If your fillets are 2cm thick, they’ll only need about 2 minutes cooking time. If the fish breaks up, don’t worry as you’ll be flaking it up later anyway. If it still has the skin on, cook it skin-side down as it’s less likely to stick. Once cooked, remove to a warm plate.

To make the salad, finely slice the tomatoes and season with salt and pepper. Arrange on your plates. Finely slice your fennel bulb and dress it in a bowl with extra virgin olive oil and lemon juice. Season with salt and pepper then scatter over your tomatoes. Finally, spoon over your fish, flaking it as you go. Scatter over your reserved fennel tops, drizzle with the balsamic vinegar and scatter with chilli, if using, to finish.

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