Phil's fried gurnard with tomatoes and courgettes

Today is Summer Solstice - the longest day of the year - and to celebrate the 16 hours of daylight, we’ve sent Phil Vickery to the Dorset coast where he’s busy making the most of the early sunrise with a spot of fishing. But what fishy feast will he be cooking from his catch of the day? Fried gurnard with tomatoes and courgettes - if Phil can catch a gurnard, that is!

Serves: 2

Ingredients

3 tbsp olive oil1 red onion, chopped2 large courgettes, chopped1 clove garlic, crushed4 gurnard fillets, cut in half1 tbsp plain flour4 tomatoes, chopped1 tsp red wine vinegar1 tsp dried oregano3 tbsp chopped fresh basilSalt and freshly ground black pepper

Method

  • Heat 2 tbsp oil in a sauté pan. Add the chopped onion, courgettes, oregano and garlic and cook on a medium heat until the vegetables are just softened, then increase the heat and brown the edges of the courgette slightly.

  • Lightly dust the fish filets with flour and season

  • Heat a large frying pan until hot. Add the remaining oil, then place the fish in the pan, skin side down and cook for 2 -3 minutes, or until the skin is golden brown. Carefully turn over the fillets and cook for a further 2-3 minutes, or until the fish is just cooked through.

  • Add the tomatoes and vinegar to the courgettes and heat through, then season and remove from the heat. Stir in the basil.

  • Divide the courgette and tomato mixture between two plates and sit the fish on top