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Seafood Recipes

PAN FRIED COD PROVENÇALE

PAN FRIED COD PROVENÇALE

Pan fried cod Provençale. Bursting with ripe tomatoes, herbs and of course garlic, this dish is full of the flavours of the sun-drenched South of France, and ready in a matter of minutes!

Recipe courtesy: Love Seafood

Skill Level: Medium

Serves: 4

Course: Dinner

Prep time; 15 minutes

Cooking time: 30 minutes

Ingredients

  • 4 x 170g cod fillets
  • 3 tbsp olive oil
  • 2 shallots, finely diced
  • 3 garlic cloves, crushed
  • 350g cherry tomatoes, cut into halves
  • 1 tsp dried mixed herbs
  • 250ml passata
  • 1 tbsp dry white wine
  • 200g courgettes or baby squash, cut into bite-sized chunks
  • 125g pitted dry black olives
  • 1 tbsp butter
  • Handful of fresh herbs e.g. basil, lemon thyme, parsley, finely chopped
  • Salt and pepper, to season

 

Method

  1. Prepare the cod by patting the fillets dry with kitchen paper, and seasoning them well with salt and pepper on both sides.
  2. For the Provencal-style vegetables, heat 2 tbsp of the olive oil in a wide-based non-stick pan on a medium heat. Add the shallots and garlic and cook for a few minutes.
  3. Add the tomatoes, dried herbs, passata and white wine. Mix well then bring up to a high heat before reducing to a gentle simmer and cooking for around 8 minutes, or until the tomatoes have broken down.
  4. Add the courgettes or squash and continue to cook on a gentle heat until just cooked and still with a bit of bite. Stir through the olives and fresh herbs. Check the seasoning and keep the tomato sauce warm until ready to serve.
  5. To cook the cod fillets, heat the remaining olive oil and butter in a non-stick frying pan on a high heat, and add the fillets, skin-side down (if skin-on). Cook for 4–5 minutes before carefully turning over and cooking for a further 3–4 minutes on the other side, spooning the cooking juices over the fish regularly until it’s cooked through.
  6. Serve each cod fillet on a generous bed of the tomato and vegetables, and accompany with your favourite side dishes.

 

Nutritional information per servings

  • Calories 326kcal
  • Fat 16.6g
  • Saturates 4.1g
  • Carbs 8.5g
  • Sugars 7.1g
  • Fibre 3.8g
  • Protein 33.1g
  • Salt 1.9g
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