The Latest Supper I prepared was both extravagant in taste and frugal in dietary evil.
Following the Mediterranean diet, I decided to use that most famous of British of sea fish, the very versatile cod. Our traditional fish supper is to take this flavoursome meat and batter it before boiling it in a vat of oil until crunchy. Although I sound pessimistic at the thought, I fancy cod ‘n’ chips right now!
Hang on, I am on a diet so back to the dish I made last night. So here’s the shopping list…
Ingredients
Cod fillet pieces (4-6 pieces) – 5 garlic cloves, peeled and minced – chopped fresh parsley leaves
Lemon Juice Mixture
5 tbsp fresh lemon juice (approx. 1 lemon) – 5 tbsp extra virgin olive oil – 2 tbsp melted butter
For Coating
110g cup all-purpose flour – 1 tsp ground coriander – 3/4 tsp sweet Spanish paprika – 3/4 tsp ground cumin –3/4 tsp salt – 1/2 tsp black pepper
Method
Preheat your oven to 200dC, and a pan with some oil on a medium-high heat.
Have two shallow boils at standby; one for the wet and the other for the dry contents. In the wet I put the olive oil, lemon and melted butter. Into the dry I added the flour and spices obviously mixing all the ingredients together.
OK here we go… Pat dry your fish then dip the fish in the lemon mixture getting a good coverage and immediately dip into the dry coating again ensuring maximum coverage. From this point its straight into the pan searing in the flavours and adding some colour.
Turn the fish only once about 2 minutes a side is a guide. Whilst this is happening mince your garlic and add to the remaining lemon mix.
Carefully remove the fish from the pan placing into an oven proof dish and drizzling over the remaining lemon mix. Place in the middle shelf of the oven for 10 minutes approximately.
When the time is up remove from oven and serve immediately scattering the chopped parsley.
I served mine with a warm salad of blanched baby spinach with diced cucumber shallot and baby plum tomatoes using the excess warm liquor from the fish as a dressing. I also added a 50/50 mix of quinoa and wholegrain rice.
For added decadence I hand baked a rosemary and garlic focaccia loaf for my guests to tear and share.
