Mel and Mal's Mediterranean Cajun Fish using the Halogen Oven

  • A piece cod, skinned and de-boned
  • 6 fresh prawns
  • 1 spring onion, chopped
  • 1/2 red pepper, deseeded and chopped
  • 1/2 tsp Cajun spice
  • 1 tbsp olive oil for cooking the cod
  • Good pinch sea salt & ground black pepper
  • 10ml white wine
  • For the salad:
  • 10 fresh basil leaves
  • 6 lambs lettuce leaves
  • Zest of half an orange
  • Whole orange cut into segments
  • 8 black olives, deseeded and cut in half
  • 1 tbsp extra virgin olive oil
  • Pinch sea salt and ground black pepper
  • Sprig of dill

A very healthy way to cook food, great if you are on a diet

Use any piece of fish you like - cod, salmon, sea bass. It works equally as well with any as it cooks the fish to perfection whilst retaining all the vitamins and flavours

Serves : 1        Prep/Cooking Time : 35 minutes

Tip : Instead of using a covered dish, you could make a parcel using tin foil to cook the fish in.


Prepare the Fish

Wash the fish and dry on kitchen paper.

Lay the cod fillet inside a papillote or covered dish or tin foil with the prawns

Sprinkle the cajun evenly over the cod and season with salt and pepper

Add the wine, pop the lid on the dish or seal the foil parcel and allow to marinate for 20 minutes

Make the Mediterranean bit!

Meanwhile, using a mixing bowl with lid, add all the salad ingredients, except the salt

Put on the lid and lightly shake to combine the ingredients together

Allow to marinate for 20 minutes

Cook & Rest the Fish

Place the fish into the halogen oven on the bottom shelf at 200°C and cook for 15 minutes

Allow to stand with the lid on for another 3 minutes, and check to see if the fish is cooked. It should have an opaque colour and flaking slightly

To Serve

Put the salad in the middle of a plate and lay the fish on top.

Add salt to taste and pour the cooking liquid over the fish

Garnish with sprig of dill

MJ Harradine Ltd. Registered number 04633171
1 Yardley Way, Belper, Derbyshire DE56 0ES