Baked Skate with Oven Roasted Vegetables

Baked Skate (4)

Regular readers of this blog may well know that at home Up our Mountain or in our (now soon to be) second home Down by the Sea (well, I’m working on that phrase…give me more time) we have a passionate love for eating fish. Fish Man provides for us Up the Mountain and Fishmonger does the job Down by the Sea.

Skate is also a regular favourite and it’s usually pan fried in my biggest pan possible. The other day I was busy glossing paintwork but wanted to get dinner on the go. Not wanting to stand over a pan for all of ten minutes, I decided to turn on the oven and get cooking.

Ingredients for 2 people

  • 1 skate wing cut into two pieces
  • 1 large lemon thinly sliced
  • A selection of vegetables for roasting (I used courgettes, peppers, onions, tomatoes and garlic)
  • Olive oil
  • Salt and pepper

Set the oven to about 180C degrees or medium.  Start by coating your vegetables (cut into chunks or strips) in a little olive oil and season them. Put into a deep baking tray.  Add a favourite herb if you like – I used thyme. Roast for 20 minutes then lay the skate on top, season it and then drizzle a little more oil over and lay the lemon slices over the fish. Cover with foil and continue to cook for another 20 minutes.

Check that it is cooked by prodding with a sharp knife in the centre (the flesh should be cooked all the way through in the thicket part). If it’s still a little raw (this will depend on the thickness of your fish) put it back in for another 5 minutes and check again.

You will have a lot of delicious juices in the pan which you can drizzle over but you will have extra which can be saved (freeze if not using within 2 days) and used another day for cooking with rice to make a delicious paella or as a stock for a fish soup.

Healthy, low fat, delicious. And plenty of time to jump under the shower and wash that paint out of your hair.

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