Mediterranean Stuffed Fish with Spring Greens

This dish is an incredibly delicious choice for those who want something light but still incredibly satisfying out of springtime cuisine. Packed with loads of delicious spring green leaves and vegetables as well as big flavours like olive, caper and seafood to make those spring ingredients sing. The beauty of this dish lies in its versatility, as so many different fish would be perfect contenders. The sautéed spinach and spring garlic stuffing acts as a moisture barrier, ensuring the fish remains succulent during its short blast in the oven. Paired with a crisp, blanched salad of peas and mint, it’s a light yet deeply satisfying meal that tastes like a sunny afternoon on the coast.

2 medium-sized whole fish (Sawrell or Scabbardfish), cleaned and gutted
2 tbsp Extra virgin olive oil
2 Spring onions, finely chopped
1 Spring garlic stalk, minced
30g Capers, rinsed
200g Frozen spinach (thawed and squeezed of excess liquid)
1 Lemon (zest and juice)
Salt & black pepper to taste
2 handfuls Rocket leaves
2 handfuls Fresh baby spinach
100g Garden peas (fresh or frozen)
100g Green beans, trimmed
40g Black olives, torn
2 Spring onion stalks (green tops only), sliced
Small bunch of fresh mint, to taste
15ml Extra virgin olive oil
Squeeze of fresh lemon juice

Calories: 420cal
Protein: 38g
Fat: 22g
Carbohydrates: 18g

Method

step 01

Prepare the Sauté Filling:

Heat a splash of olive oil in a pan over medium heat. Sauté the chopped spring onions and spring garlic until softened and fragrant. Stir in the capers and cook for another minute.

step 02

Finish the Stuffing:

Add the spinach to the pan. Season with salt and pepper, then stir in the lemon zest and a squeeze of lemon juice. Continue to sauté until the mixture is tender and any remaining moisture has evaporated. Set aside to cool slightly.

step 03

Stuff the Fish:

Season the fish inside and out with olive oil and salt. If using whole fish, pack the spinach mixture into the cavity. If using fillets, place one fillet skin-side down, spread the filling over it, and “sandwich” it with the second fillet.

step 04

Roast:

Preheat your oven to 190°C. Place the stuffed fish on a lined baking tray and roast for 8–10 minutes, or until the flesh is opaque and flakes easily with a fork.

step 05

Blanch the Greens

While the fish is roasting, bring a pot of salted water to a boil. Cook the green beans and peas for 2–3 minutes until vibrant. Immediately plunge them into a bowl of ice water—this “shocks” them, preserving that brilliant emerald green color. Drain well.

step 06

Assemble the Salad:

In a large bowl, toss the rocket, baby spinach, mint, spring onion greens, and torn olives with the blanched peas and beans. Dress with extra virgin olive oil and lemon juice.