Rockling in Garlic and Capsicum Infused Olive Oil

Rocking with Garlic and Capsicum 1

Decided to try a hybrid variation of the confit and sous vide cooking technique on fish just to see what would happen. Turned out pretty good with an interesting texture for the fish.  A straightforward and easy recipe to whip up. The main thing you need is a medium heavy bottom non stick pan with a lid.


  • 1 medium fillet (100 to 150g) of Rockling (or any other firm white fish like snapper)
  • 6 to 7 cloves of garlic, finely diced
  • 1/4 of a medium red capsicum, finely diced
  • 1 bay leaf
  • Olive oil
  • Salt and pepper



  • Pat dry the fillet with paper towels before seasoning with salt and pepper
  • Set aside the fillet
  • In the non stick pan, pour enough olive oil to cover half the depth of the pan
  • Put the bay leaf, garlic and the capsicum into the pan
  • Place the pan over the lowest heat available on your stove and stir well to distribute the  ingredients evenly
  • Leave for 15 minutes, stirring occasionally
  • The oil will bubble relatively gently, but it must not smoke and the ingredients must not be start to char. If those things happen, the heat is too high
  • If so, remove from heat and let cool before putting back on the heat
  • In this process, the oil is getting infused with the flavors of the garlic and the capsicum
  • After 15 minutes, add 2 generous pinches of salt to the oil before placing the fillet in the pan
  • The heat is always on lowest possible setting
  • At this stage, cover the pan with the lid and leave it alone
  • It should take about 10 to 15 minutes for the fillet to cook through but it will depend on the fish and the thickness
  • To check, you can use a knife to make an incision in the thickest part of the fillet
  • If its opaque, the fillet is done
  • Once done, remove from heat and let the fillet rest in the pan for about 5 to 10 minutes
  • Serve with rice or bread
  • Done!

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