This is Phil’s recipe for fish casserole. I tasted a reheated version which was really good, so I can tell you that recipe reheats well. I would have it the same day or the day after though.

It’s an interesting and rich dish, best made with fresh fish.

The product placement is not intentional… I think.

  • 300 gram white fillet fish (no bones)
  • 1 onion chopped
  • Courgettes or any other green veg of your choice, chopped into bite-size chunks
  • Cherry tomatoes
  • 1 fish cube
  • Olive oil
  • Red pepper / tabasco sauce (few drops)
  • Marjoram
  • Mint
  • Thyme

Cook the onion until browned and soft and set aside.

Chop the fillet of fish into bite size chunks

Heat olive oil in a pan or skillet. Careful! olive oil turns carcinogenic at over 200 deg, there is no need to heat it up much as the fish needs to cook at low temperatures and slowly.

Add fish to hot oil cook till whitened.

Add the fish cube and let melt with the fish.

Add the few drops of red pepper sauce.

Add the Marjoram, mint and wild thyme.

Add the chopped courgettes or green veg of your choice.

While cooking slowly if the mixture appears dry add a few drops of olive oil, stir frequently.

Add the Cherry tomatoes and leave covered on low heat for about 10 min.

I had a good portion of this on it’s own as my main meal, but you may serve it with pasta, rice or couscous if you like.

(And that will obviously render my low-carb tag redundant)

Comments are appreciated.. say your bit!