After last week's Churros testing for the Great Bloggers Bake Off, a big dinner party and a 60th birthday party at the weekend, this week I need some lighter low cal recipes. Pan-fried cod with sun-dried tomato vinaigrette fits the bill perfectly. Lots of flavour, quick and easy to cook, and low fat. I served it with some new potatoes and the last of my runner beans.
The sauce is made quickly in the pan after cooking the fish. Reducing the liquid the flavour becomes really concentrated and works so well with the relatively bland flavour of white fish. Haddock coley or other white fish fillets will also work well..
I've written the recipe for four people but it is very easy to half the quantity if there are just two of you. When buying the fish choose a thick cut rather than the thin tail ends of the fish. Not only are the tail ends really easy to over cook, they are also harder to fit in the pan when cooking for four people. I would have liked a slightly larger piece than I have here but that might just be me being greedy. Adjust the cooking time of your fish to suit the piece you have, the fish is cooked when it flakes easily.
Step by step pan-fried cod with sun-dried tomato vinaigrette
Pan-fried cod with Sun-dried tomato Vinaigrette
- 4 cod steaks
- salt and freshly ground black pepper
- 2 tablespoon balsamic vinegar
- 2 pieces sun-dried tomatoes in oil cut into strips
- handful of flat leaf parsley leaves chopped
- 150 ml fish or vegetable stock
- 2 tablespoon cold-pressed rapeseed oil
- ¼ teaspoon sugar
- Season the cod with salt and pepper.
- Place the vinegar, sun-dried tomato strips and fish stock in a small bowl and whisk together with a fork.
- Heat the oil in a heavy based frying pan and fry the fish for 3 to 4 minutes each side, until cooked. Transfer to warm serving plates.
- Add the vinaigrette to the pan and stir to incorporate any juice in the pan. Boil rapidly to reduce by half.
- Remove from the heat and stir in the parsley. Serve spooned over the cod.