For the Love of Cod!

As part of our attempts to cut down on red meat and poultry last year, we started cooking with a lot more fish and seafood.

It's super healthy, easy to digest and so quick and easy to cook.

In general, we eat a lot of hake, basa, mackerel and tuna as these are more sustainable, but on occasion we will push the boat out ( excuse the pun!) and will opt for a cod loin.

Here is a recipe I put together which is wheat, gluten, dairy and soya free. Don't let the list of ingredients put you off, I used the same herbs throughout.

Pan fried Cod Loin

With garlic and herb spuds, Green vegetable medley and Spicy tomato sauce

Serves 2 hungry people

Ingredients

2 fresh cod loins
4 tbsp gluten free plain flour
Salt and pepper for seasoning
2 tbsp olive oil
2 lemon wedges

1 bunch asparagus-each stem broken in half
1/2 head of broccoli cut in to florets
Handful of frozen green beans
1tsp dried oregano
1tsp dried basil
1 tsp dried garlic
Frylight cooking oil spray
seasoning

4 medium size potatoes (scrubbed)
2 tbsp avocado oil
1/2 tbsp crushed garlic
1tsp dried oregano
1tsp dried basil

Himalayan pink salt

300g passata

2 small red onions, finely diced

1 tsp capers

1/2 tsp crushed garlic

1/2 tsp paprika

1/2 tsp dried chilli flakes

1tsp dried oregano
1/4 tsp black pepper
1tsp dried basil
Frylight cooking oil spray

1. Put your potatoes in a pan of water and bring to the boil, simmer for 25 minutes until soft when poked with a knife. Pre-heat your oven to 200 degrees Celsius.
2. Drain and pat dry with kitchen paper. Lightly oil a baking tray and place your potatoes on top. Cut a small cross in each and pinch the sides so that the middle fluffs up a little.
3. In a small bowl, mix the oil, garlic and herbs then trickle across your potatoes. Grind salt across them and place in the oven for 25-30 mins. Once cooked, they should be brown and crispy on top.

4. In a medium size pan, spray a little frylight and when hot, saute the onions and garlic for your sauce until softened. Add the passata, capers, herbs and spices and bring down to a low heat for the flavours to infuse. Cook for 10 mins on a low heat with a lid on and then place to the side.

5. On a large plate, scatter your GF flour evenly and then season with salt and pepper. Take your cod loins and roll them gently in the flour so that they are evenly and lightly covered. This will help the cod stay in one piece when you cook it.

6. When you have about 10 minutes left on the cooking time for your potatoes, heat some frylight for your vegetables in a wide pan or griddle pan and add the green vegetables. Stir through the oil and add the garlic, herbs and seasoning. Occasionally stir the vegetables to allow them to cook evenly for about 7 minutes.

7. Whilst the vegetables cook, heat the oil for your fish in a frying pan. Once hot add the fish by lowering in to the pan, one end at a time and lying it down in the opposite direction to you to stop the oil spitting back.

8. The fish needs roughly 3 minutes per side and should be soft in the middle to the touch when ready. Once slightly browned, remove from the heat and leave it in the pan.

9. Reheat the sauce a little and place a few tbsps on each plate. Sit the cod loin on top of the sauce and serve your vegetable medley and baked potatoes alongside.

10. Garnish with a lemon wedge to finish.