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


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.


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

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



Stir-fried Barley with confit duck


Duck & Barley stir… uuuhhhhmmm!

Dinner for 2
Barley stir fry with flaked confit duck and black olives

• 1 thigh of confit duck & Jus
• Half courgette
• A hand full of black olivesDSC02158
• 7 garlic cloves
• 1 small onion
• Half red pepper
• Half green pepper
• Half yellow pepper
• 200 grs of precooked barley
• 1/2 Stock cube
• 3 twigs of thyme
• 3 table spoons of olive oil

Prep: Finely chop the onions. Peel and crush the garlic. Cut the courgette, and all the sweet peppers length way like in the picture. Precook the barley if it is not yet. Flake the duck. Set all that aside.

In a wok, heat 3 table spoons of olive oil and fry the onions with the thyme for 2 minutes.DSC02164
Add in the rest of the cut ingredients and dry fry for another 3 minutes.
Now add in the barley, the duck flakes, the jus and the crushed half stock cube.
Stir to mix all well for 5 minutes. Until the liquid dries out.
It is all ready to serve.

Note: The confit duck comes in a tin and it is a French treat that can be really expensive. When I go back home bring some back with cassoulet and choucroute… I got this one from Waitrose where a tin with 2 thighs cost about £10.00. It comes out of the tin covered in duck fat and some sort of jellied jus… The jus tastes really great and I cannot really work out what it is made off. The jus really brings an added “je ne sais quoi” to dishes and it really worked for this dish too.