Mediterranean roasted vegetables

For ➍
1 large red onion, cut into wedges
1 large red pepper
1 large green pepper
2 medium zucchini
1 medium sweet potato (or 500 green beans or 150 g mushrooms)
2 tbs extra virgin olive oil
coarse salt

Preheat the oven to 200°C. Cut all the vegetables into 1.5 cm wide pieces.
Put in a large roasting pan, drizzle with olive oil and sprinkle with salt. Cover the pan with foil and roast for 20 m, then uncover and roast for 20-30 m more, until the sweet potato chunks are tender when pierced with a paring knife. The veggies should be soft and sweet.*
Serve hot or at room temperature or toss with pasta, top a pizza, stir into soup, stuff a sandwich or wrap, or toss with vinaigrette for a salad.

*Cool on a rack, then divide them into servings to keep in the fridge for a week or the freezer for about 3 months.

tip: cooking frozen fish

Always rinse seafood under cold water to remove any ice glaze. Pat dry with paper towel
Brush both sides of fish with high oleic vegetable oils: olive, canola, peanut, grapeseed, soy or safflower. Avoid butter, sunflower or corn oil as they will burn at high heat.

Sauté/ pan-searing
Heat a heavy nonstick skillet or ridged stovetop grill pan over medium-high heat.
Place fish in heated pan, skin side up, and cook, uncovered, 3 to 4 m, until browned.
Turn the fish over and season it with your favorite seafood seasoning.
Cover the skillet tightly and reduce the heat to medium;
Continue to cook an additional 6 to 8 m.
Finish thick portions in an oven preheated to 200°C (use an ovenproof pan).
Remove from heat just as soon as seafood is opaque throughout.

Roasting
Preheat oven to medium-high heat (230°C).
Place seafood on spray-coated pan or foil-lined baking sheet
Cook 12 to 15 m. Flip only very thick portions.
For best results with frozen fish, cook 4 m before seasoning with butter or spices.
Remove from heat just as soon as seafood is opaque throughout.

Broiling
Preheat broiler to medium-high heat (230°C)
Place seafood on spray-coated broiling pan or foil-lined baking sheet.
Cook 12 to 15 m.
For best results with frozen fish, cook 4 m before seasoning with butter or spices.
Flip only very thick portions.
Remove from heat just as soon as seafood is opaque throughout.

Grilling
Heat grill to 200°C.
Tear an 45 cm wide sheet of foil so it is 10 cm longer than the seafood.
Spray-coat the dull side of foil and place seafood on foil, skin side down
Brush both sides of fish with high oleic vegetable oils: olive, canola, peanut, grapeseed, soy or safflower. Avoid butter, sunflower or corn oil as they will burn at high heat.
Bring sides of foil together and fold over several times to seal. Roll up ends to form a packet.
Place packet on grill, seam side down, and cook for 8 to 10 m.
Remove packet from grill. Open and add seasoning.
Crimp foil loosely to close and return packet to grill, seam side up.
Cook an additional 8 to 10 m.
Remove from heat just as soon as seafood is opaque throughout.

Poaching
Add water/court bouillon to a large pan and simmer.
Turn off the heat and add seafood to liquid, skin side down.
Return heat to a simmer. Liquid should simmer, not boil.
Once simmering, cover pan tightly and cook 4 to 5 m.
Turn off the heat and let the seafood rest 5 minutesRemove from heat just as soon as seafood is opaque throughout.

Steaming
Bring about 2.5 cm of water/seasoned liquid to a boil.
Line the steamer with lettuce, onion, herbs or citrus (without covering all the holes) to keep seafood from sticking.
Add seafood to steamer and cover loosely.
Return liquid to a boil and steam 5 to 7 m.
Remove from heat just as soon as seafood is opaque throughout