Megrim Sole - Frozen

HOW TO OVEN ROAST A WHOLE FISH: Fish likes heat. Preheat your oven to 220˚C/200˚C Fan/425˚F/Gas Mark 7. Rub your fish with olive oil, then salt, and make a few slashes in the flesh, right down to the bone – diagonal slashes look good.  Add some rosemary or thyme to the slashes if you have some to hand or stuff the herbs into the cavity of the fish.

Put the fish on a roasting tray and place in the oven.  As a guide, (all ovens are different, you know yours better than me) a 450g whole fish will feed 1 person and take around 12-15 mins to cook.  A 1 – 1.2kg fish, serving 4, will take around 30 minutes. 

To make an instant sauce add the following to the baking tray:  chopped fresh tomatoes, a pinch of dried chilli flakes, a good splash of white wine, a few slivers of sliced garlic, and herbs such as thyme, bay, parsley or chives. Serve the cooked fish with lemon wedges.

HOW TO OVEN ROAST A CHOP/CHUNK OF FISH: Fish likes heat. Preheat your oven to 220˚C/200˚C Fan/425˚F/Gas Mark 7. Rub your fish with olive oil, season with salt and place in a roasting dish. Place in the preheated oven for 10 minutes, then remove from the oven and spoon 2tbsp of Rockfish flavoured butter over the fish. Put back in the oven for 5 minutes and then remove. Put your fish on a plate and pour over the warm butter from the roasting dish.