Cod still holds the number one spot as the the UK’s favourite fish, no surprise with its gentle flavours and firm flaky white meat. This dish pairs up cod with fennel for a delicious meal with a lovely Mediterranean note. The coriander seed vinaigrette adds extra zing. This healthy meal is quick and easy to prepare.
Preparation time will be about 5 minutes allow a further 25 minutes for cooking time. Quantities in the recipe below are to serve four people.
Ingredients For Cod with Fennel
4 x 150g cod fillets from Walter Purkis & Sons
Green beans, trimmed and boiled
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
1 small fennel bulb for slicing decoration
Cooking Method for Cod With Fennel
Begin with the fennel, take the small fennel bulb. Thinly slice with a knife or better on a mandoline. Soak them in a bowl of iced water until curled and still crisp, put to one side.
Add half the oil to a pan and on a low heat soften the onions and garlic without colouring until translucent. Then stir in the tomatoes, wine, and herbs and bring to a gentle boil and allow it to reduce by half.
Now 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 after five minutes of cooking.
Remove the fennel and pat dry. Strain the liquid and reserve for the vinaigrette.
Heat the remaining oil in a non stick pan and add the fennel, cook until caramelised. Put the cooked segments to one side and keep warm.
Next pan fry the cod fillets for 3 minutes on each side giving the fish a golden colour.
To make the vinaigrette whisk all the ingredients except the herbs and gently warm, add the herbs just you serve.
To serve up, place a piece of roasted fennel in the middle of the plate, then the cod on top. Garnish this with some of the fennel curls. Spoon some of the warm vinaigrette around the plate. Serve right away with green beans or wilted spinach.
You can find more cod recipes here >>