‘Fitzroy’ is an inner-city suburb of Melbourne. It was 25 years ago, I went to a Spanish restaurant in Fitzroy with my colleagues, high school teachers. I had a fish dish and I loved it so much. I tried to figure out how it was cooked and scribbled a note on a piece of paper. When I came home, I wrote down the recipe in my recipe book straight away.
I probably should give this dish a different name, such as ‘Grilled White Fish With Spicy Garlic Tomato Sauce’, but I have been calling it ‘Fitzroy’ Fish for last 25 years.


4 Servings


White Fish Fillets 700 to 800g
*Whiting, Cod, Barramundi, Snapper, Flathead, Blue Grenadier (Hoki or Blue Hake), etc.
Salt & Pepper
Olive Oil
Parsley 1 tablespoon *finely chopped

Sauce Ingredients

Garlic 1 clove *finely chopped
Olive Oil 1 tablespoon
Tomato 1 *seeds removed, cut into small cubes
Red Onion 1/4 *finely chopped
Chilli 1 *finely chopped, OR 1 teaspoon Tabasco
Italian Herbs 1 to 2 teaspoons
Red/White Wine Vinegar 1 tablespoon
Salt 1/4 teaspoon

  1. Preheat the oven to 220°C. Lightly season the Fish Fillets with Salt & Pepper.

  2. Place Tomato on a cutting board, stem side up, and cut in half horizontally. Scoop out the watery seeds parts, then cut into small cubes. Mix with all other sauce ingredients in a bowl.

  3. I recommend to sear the Fish Fillets both sides before cooking in the oven, but it is optional. Heat small amount of Olive Oil in a frying pan or grill pan over high heat, quickly sear the fish, then turn over to sear the other side. *Note: Thin fillets do not need this process.

  4. If you used a oven-safe pan to sear the fish, simply place the sauce over the fish and bake in the oven, on a higher rack, for 10 to 15 minutes.

  5. Alternatively, lightly oil a baking dish, place the fish fillets and add the sauce to each fish fillet. Bake for 10 to 15 minutes or until cooked through.

  6. Sprinkle chopped Parsley leaves over and serve.