COD WITH FENNEL AND CORIANDER SEED VINAIGRETTE

Cod with fennel and coriander seed vinaigrette. A light and tasty way to serve cod, that is quick to make and super healthy.

Prep time: 5 minutes
Cooking time: 20-25 minutes
Serves: 4

Recipe courtesy Seafish

Ingredients

4 x 150g cod fillets
Green beans, trimmed and boiled

Method

Roasted Fennel

1 bulb fennel, cut in 4 lengthwise
4tbsp olive oil
1 medium onion, chopped
2 cloves garlic, chopped
2 tomatoes, chopped
60ml white wine
1tbsp crushed Coriander Seeds
1 bay leaf
2 sprigs thyme
2.5 cups chicken stock

Warm Coriander Vinaigrette

Reserved cooking liquor from fennel
60ml olive oil
30ml lemon juice
1.5tsp crushed coriander seeds
1 shallot, finely chopped
1 clove garlic, chopped
Chopped basil
Chopped parsley

Roasted Fennel

1. Add half the oil to a pan and sweat the onions and garlic without colouring until soft, stir in the tomatoes, wine, and herbs and bring to the boil and reduce by half.
2. Add the fennel along with enough stock just to cover the fennel, bring to the boil, cover and turn to simmer, cook for 10 minutes or until just tender, turn over the fennel halfway through cooking.
3. Remove the fennel and pat dry. Strain the liquid and reserve for the vinaigrette.
4. Heat the remaining oil in a non-stick pan and add the fennel, cook until caramelised.

Shaved Fennel

1. Thinly slice on a mandolin one small fennel bulb.
2. Soak in a bowl of iced water until curled and still crisp.

Cod Fillets

1. Pan fry the cod for 3 minutes on each side giving the fish a golden colour.

 Warm Coriander Vinaigrette

1. Whisk all the ingredients except the herbs and gently warm, add the herbs as you serve.

To serve

1. Place a mound of wilted spinach in the centre of the plates, place a piece of roasted fennel on top, then the cod. Top this with some of the fennel curls, spoon some of the warm vinaigrette around the plate. Serve with green beans.