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Milokopi (Bearded Umbrine) with Roasted Vegetables

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Milokopi belongs to the sciaenidae  family and can be found in Mediterranean fish markets but it is also found in the Eastern Atlantic.   It’s scientific name is Umbrina cirrosa,  but it is known as Bearded Umbrine, Corb, Corvina, Drum, Gurbell, Maigre, Sea Crow, Shi Drum, which is better known as “drums or croakers.” Drum fish and croaker fish are differentiated by whether they produce a drumming sound or a croaking sound when they pop their heads above the water.   In other languages:  French ombrine, Spanish verrugato, Portuguese calafate, Italian ombrina.

It’s maximum length is 1 m (40 inches) and its colour is greyish /silver.   In Greece it can be fished from July to November.

 

Milokopi is a quite tasty fish but if you can’t find any you can substitute it for with Sea Bass and or even tope or sword fish.  In our farmers’ market they either sell it whole or sliced and cut into steaks and as the fish was very big I bought some steaks.

You can be  fry or bake it but italso works well in fish stews.

As I am on diet I can only eat a specific amount of fish which is either accompanied with warm or cold salad and olive oil, so in this case I combined the fish with vegetables and baked them together.  As you can see from the picture the amount I am allowed is half of the fish steak together with the baked vegetables.

The courgettes I had bought that day from the farmers’ market had their flowers on so I prepared a batter and stuffed them with low fat feta.  I couldn’t resist and ate a small one!

Milokopi (Shi Drum) with roasted Vegetables, recipe by Ivy

Preparation time:  5 minutes
Cooking time:  10 minutes
Serves:  2 – 4

Ingredients:

2 fish steaks (500 grams both)
Salt
Freshly ground black pepper
Oregano
1 tbsp olive oil

Vegetables:

Cherry tomatoes
Mushrooms
Courgettes
Sweet Peppers

Marinade Ingredients:

  • 2 tbsp olive oil
  • Zest and juice of ½ juicy lemon
  • ½ tsp dried rosemary
  • Salt
  • Freshly ground black pepper
  • Oregano
  • 1 clove garlic, finely chopped (for the fish)

 

Directions:

Marinate vegetables for 30 minutes.

  1. Place them  in a Pyrex and cook for 1 hour at a preheated oven at 180o C / 350o F.
  2. Make a similar marinade for the fish, adding some garlic as well, and marinate separately.
  3. When the vegetables are almost cooked, make space in the baking dish and place the fish in the middle of the vegetables.
  4. Cook on each side for 10 minutes.

 

Recipe adapted for Gallbladder Diet

Disclaimer:   I’m not a doctor, I’m not a surgeon and I’m not a dietician.  Each person may have different symptoms, so please consult your doctor before following this diet.

Milokopi en Papillote

Recipe for 2

Ingredients: 

1 kilo milokopi (bearded umbrine) or other fish

Salt

A pinch of pepper

1/2 tsp oregano

Lemon Juice

Directions: 

Clean, scale and gut the fish.  Sprinkle with salt, pepper and oregano, inside and outside.

Preheat oven, to 180o C / 350o F and place a large sheet of parchment paper in the baking tin, enough to cover on top.  Put the fish and fold the parchment paper on top.  No need to wrap the fish.

Bake  for about twenty minutes, without turning it over.  

Serve with lemon juice after discarding the skin and with boiled or grilled vegetables, such as potatoes, courgettes and carrots.

Kopiaste and Kali Orexi!

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