Baked Cod loin with Cavolo Nero


Baked cod & Vine

Baked cod & Vine

Serves 3

  • 600g fresh Cod loin from the counter
  • 6 vine tomatoes
  • 2 garlic cloves
  • 1 banana shallot
  • 1 orange sweet pepper

    Ingredients for the dish

    Ingredients for the dish

  • 150g rice (Basmati & wild rice)
  • 1 tablespoon whole grain mustard
  • 100ml white wine
  • 6 leaves of cavolo nero – Black cabbage leaves
  • 25g butter
  • 10 mix colours olives (antipasti)
  • 1 vegetable stock cube
  • Ground black pepper
  • Mustard oil

Method:

Marinated and ready to bake

Marinated and ready to bake

Rinse the cod and place in the large oven dish. Slice the fish in as many pieces as required (here 3). Crush the stock cube and sprinkle it on the fish, also crush the garlic over the fish. Add black pepper and a drizzle of mustard oil and massage the fish making sure that the garlic and stock cube cover the fish in every sides including between slices… Cover with cling film and place in the fridge for 15-30 minutes or so. Preheat the oven.

In the meantime, cut the orange pepper in wedges, cut one half of the shallot in about the same size. After marinating the fish for 30 minutes, bring the oven dish out and scatter on the fish, the pepper and shallot wedges. Also add the vine tomato. Sprinkle salt on everything and another glug on oil then place in the oven for 20 minutes at 200°C. Do not forget to base every 5 minutes it as it will dry out.

Once the fish is in the oven, put the rice to cook following the instructions on the package. Add a pinch of salt and 1 spoon of mustard oil.

Steamed Cavolo Nero

Steamed Cavolo Nero

The cabbage.

Black cabbage and olives

Black cabbage and olives

Time to prepare the Side dish of cavolo nero. Rinse and remove the spine of the cabbage leaves then cut in 2-3 each leave. Place the cut cavolo in a heat proof bowl then add the antipasti olives with a drizzle of oil from the olives jar. No need to add salt as antipasti’s olives are already vinegary-sharp. Mix well and set aside. This bowl will need to go in the microwave for just 5 minutes just before serving.

The mustard sauce.

By the time you start on the mustard sauce, the fish should be resting.

I did not get tipsy during the cooking... lol

I did not get tipsy during the cooking… lol

So, collect the juices from the now resting fish and pour it in the sauce pan with the quartered leftover shallot. Add a tablespoon of butter about 25g. Also add 100ml of white wine (I used a French white chardonnay) and black pepper. Leave the mix to simmer and the wine to evaporate a bit. This should take 3 minutes. Watch out for the foaming. When the wine stops foaming. Add the mustard and stir continuously for 3 minutes. Adjust the seasoning and switch off the heat.

The combo white wine and mustard can be a bit acidic, which can be very good for fish. But if you don’t have white wine, use lemon juice instead.

 

Serve as suggested with a steamed Basmati & Wild rice and a side of warm Cavolo Nero with mix olives.

Enjoy!

Serving suggestion - the sink just has a good light... lol

Serving suggestion – the sink just has a good light… lol

 

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Purple Broccoli and Cod salad


Purple Broccoli and Poppy cod

Purple Broccoli and Poppy cod

Ingredients for 4 portions

  • 250g broccoli

    Ingredients for the salad

    Ingredients for the salad

  • 100g courgette
  • 1 shallot – finely diced
  • 1 lemon – cut in 4
  • 3 gherkins- cut in small pieces
  • Sundried tomatoes 2 – diced
  • 250g Cod steak
  • ½ red pepper – cut in small pieces
  • ½ green pepper – cut in small pieces
  • ½ yellow pepper – cut in small pieces
  • 1 Lettuce gem – cut in small pieces
  • 2 fresh tomatoes – each cut in eight pieces
  • Salt
  • Pepper
  • 25g poppy seeds
  • Olive oil

Method:

Wash and cut the courgette, gherkins, sundried tomato, tomato, lettuce, sweet peppers and place all of them in a large salad bowl.

Prepare the broccoli and fish as directed below.

Florets of broccoli

Florets of broccoli

Broccoli: if you buy 250g of broccoli, once floretted you might only obtain 100 to 150 g at the end. Do not throw way the stalks as you can use them on a soup the next day. Once the broccoli are floretted, put 200ml of water to boil with a bit of salt, then throw in the florets and immerse to blanch for literally 3 minutes. Then pour in a sieve and rise with really cold water to stop the softening of the vegetable. Set aside.

Cod steak: Rinse the fish and cut it in as many pieces as the number of portions you would like to serve.

Cod ready for the frying pan

Cod ready for the frying pan

Season the fish with salt and pepper, then, roll into poppy seeds. Heat 2 tablespoons of oil and fry the fish 2 minutes on each side. Also place the cut shallot in the frying pan with the fish to flavour it further.

Quarter the lemon.

Once the blanched broccoli are cool down add to the other vegetables in salad bowl, drizzle with some oil from the sundried tomato jar, one or 2 pinches of salt, toss so that there is sundried tomato and gherkin are well spread.

Serve the salad topped with the still warm fish and a quarter of lemon. There is no need for vinaigrette as the tanginess of the sundried tomato, gherkin and lemon will play that role.

Yum

Yum

Enjoy!

These kind of salads can be very filling, but if you absolutely need to add to it, use some pitta bread or garlic bread… and a glass of something rose or white.

Serve as suggested

Serve as suggested

Ideal for mid-afternoon light lunches.

Bon appetit.