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This is the fastest and the easiest way to cook fish!


  • 2 fillets sole

  • 1 tin of tomatoes or 8 very ripe tomatoes, chopped

  • 1 onion

  • 1 clove of garlic

  • 1 bunch if fresh basil

  • salt and pepper

  • olive oil


  • Fish:

  • 1.

    Preheat the pan and when hot add a drop of olive oil. Place the fish on the pan and season with salt and pepper. Cook on both sides for 1-2 minutes. Serve on a warm plate.

  • 2.

    This is one of the firs sauces that I learned when I was a chef at Ballymaloe and it is a really good sauce to start with if you are a novice cook.

  • Tomato and Basil Sauce :

  • 1.

    Peel, quarter and slice the onion and then peel and crush one clove of garlic. Place a saucepan over a medium heat and add a drop of olive oil, add in the onions and garlic and cover. Once the onions have gone soft then add in the tomatoes, season with salt and pepper and leave to cook for about 10 minutes. Just before serving add in the fresh basil leaves.


You can use this method of cooking fish for mackerel, plaice and also the thicker fishes like haddock or ling just cook them longer.
When using pesto coat the fish in pesto first then cook.

This sauce is great with Fish, Lamb Chops, Chicken, Pasta
You could add in half a finely chopped red chilli when cooking the onion and replace the basil with coriander and you have a spicy tomato sauce
Alternatively in a roasting dish put 1 roughly chopped aubergine, red pepper, courgette and then pour over the tomato and basil sauce and place in an oven at 180C for 40 minutes and this make ratatouille.

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