Really fresh cod fillets have a sweet delicate flavour and pure white flaky flesh. Served with an aromatic fresh tomato sauce on a bed of steamed French beans, they make a delicious healthy meal that is quick to prepare. Accompany this dish with some boiled baby new potatoes if a more substantial dish is required.

INGREDIENTS

  • 60ml/4 tbsp Olive Oil
  • 350g/12oz ripe tomatoes
  • pinch sugar
  • 2 strips pared orange rind
  • 1 sprig fresh thyme
  • 6 basil leaves
  • 900g/2lb fillet fresh cod with skin on
  • ground black pepper
  • steamed (French) green beans, to serve

 

METHOD

1. Preheat the oven to 230 deg C, using a small sharp knife roughly chop the tomatoes leaving the skins on and set aside.

2. Heat 1 tbsp of oil in a heavy pan and add the tomatoes, thyme, orange rind, basil and sugar and simmer for 5 mins until the tomatoes are soft and juicy. Remove the pan from the heat.

3. Press the tomato mixture through a fine sieve, discarding what remains. Pour into a small pan and heat gently.

4. Scale the cod fillets and cut on the diagonal into 4 pieces.

cod2

5. Heat the remaining oil in a pan and fry the cod pieces skin side down until crispy. Place the fish on a greased baking sheet skin side up and roast for 8-10 mins  until cooked through. Serve on top of the steamed French beans with the fresh tomato sauce.

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