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Gluten-Free Mediterranean: Bourdeta (Tomato-poached Fish)

Try this fantastic recipe for Bourdeta (Tomato-poached fish) shared with Active Retirees by Helen Tzouganatos from her cookbook Gluten-Free Mediterranean.

Bourdeto is a spiced tomato, poached fish dish native to Corfu. The flavours build up very quickly – sauté onion, layer in some spice, add wine with potatoes and salty olives and let everything gently simmer away. Nestle your fish fillets in the pan for the last 5 minutes and you have a beautiful, nourishing one-pan dinner in less than 40 minutes. It is traditionally prepared with scorpion fish (a species not readily available in Australia), but you can make it with cod or another firm white fish.




80 ml (1⁄3 cup) extra-virgin olive oil 1 onion, finely chopped
sea salt flakes and freshly ground black pepper
3 garlic cloves, finely chopped
1 teaspoon paprika
pinch of chilli flakes (optional)
125 ml (1⁄2 cup) dry white wine
200 g canned crushed tomatoes
400 g chat potatoes, halved
10 kalamata olives
600 g cod fillets (or other firm white fish, such as perch or coral trout), skin and bones removed, cut into 6 cm pieces
squeeze of lemon juice and finely chopped flat-leaf parsley leaves, to serve


1. Heat the olive oil in a frying pan over low heat, add the onion and a pinch of salt and cook, stirring occasionally, for 5 minutes to soften. Stir in the garlic, paprika and chilli flakes (if using) and cook for another 30 seconds.

2. Deglaze the pan with the white wine, stirring to release any caramelised bits caught on the base, and simmer for 2 minutes or until reduced by half. Add the tomatoes, potato, olives, 250 ml (1 cup) of water and a pinch of black pepper. Bring to a simmer, cover and cook, stirring occasionally, for 25–30 minutes or until the potato is tender.

3. Season the fish with salt and pepper and nestle the fillets in the tomato sauce. Cover and poach the fish for 5 minutes or until just cooked through. Remove from the heat. Squeeze in the lemon juice, scatter with parsley and serve.

Gluten-Free Mediterranean by Helen Tzouganatos, published by Plum, RRP $44.99, photography by Jeremy Simons.