Cod with Salsa Verde
Sustainably sourced fresh fish fillet pan-seared with a crisp skin, served with garlic herb butter, seasonal vegetables, and lemon.
Ingredients
- • 4 skinless and boneless chunky cod loin steaks ((approx. 125g each))
- • 10 g fresh basil leaves (stalks removed)
- • 10 g flat-leafed parsley leaves (stalks removed)
- • 2 cloves garlic (peeled)
- • juice of 1/2 lemon
- • 1 tbsp capers in brine (drained)
- • 1/2 tsp mustard powder
- • 4 anchovy fillets in oil (drained)
- • salt and black pepper (to taste)
- • low-calorie cooking spray
Preparation Steps
Place the basil leaves, parsley leaves, garlic cloves, lemon juice, capers, mustard powder, anchovies, salt and black pepper in a mini chopper. Blitz until finely chopped and you have a green paste. Alternatively, you can use a stick blender. Scrape the Salsa Verde into a small dish.
Use a piece of kitchen paper to pat the cod dry. Season both sides of the cod with salt and black pepper. Spray a large frying pan well with low-calorie cooking spray and place over a medium high heat.
When the frying pan is really hot, add the cod loin steaks and fry for about 3 minutes on one side until lightly golden. Carefully turn the cod over, using a fish slice and fry the second side for about 3 minutes, until lightly golden. Only turn over once to avoid breaking up the cod. The fish will be cooked when it flakes and is opaque throughout. It may need a little longer depending on the thickness of your cod loin steaks.
Carefully transfer the cod onto serving plates using a fish slice. Place a spoonful of Salsa Verde on top of each piece of cod and serve with an accompaniment of your choice.