Flake with Vegetable Sauce

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Geoff Jansz visited the Sydney Fish Markets to buy some fish for an Easter family meal. George Costi, proprietor De Costi Seafoods, recommended fillets of ling, blue eye cod and shark, which are both popular and affordable at this time of year.

Geoff chose shark fillet (also called flake) for this recipe. Shark fillet (from carpet, gummy, black tip, mako or school shark) is boneless, skinless and readily available. The quantities given in this recipe serve 4 people. 


2 large carrots, chopped
2 cloves garlic, thinly sliced
6 baby onions, sliced
50mL olive oil
1/2 cup white wine
2 tins crushed tomatoes
700-800g flake fillet, cut into bite-sized pieces
1 tablespoon capers
1/4 cup small black olives (such as Kalamata)
1/4 cup parsley, chopped
1 teaspoon malt vinegar
1 teaspoon white sugar
freshly ground black pepper


Heat the olive oil in a non-stick pan and brown the carrots and onions. Add the garlic and saute for a further 1 minute only, otherwise the garlic may burn.Pour in the wine and reduce until most of the liquid has evaporated.Add the tomatoes, then simmer the mixture for 20 minutes to allow the flavours to develop.Stir in the flake, followed by all the other ingredients. Simmer for 5 minutes.
(Tip: do not overcook the fish.)

Serve with crusty bread.