Roasted Pepper Pan Fried Cod

Mixed Pepper & Asparagus Cod, with simple Salad to serve

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This dish is super Simple, Healthy, Tasty & Filling. I use 1 large cod fillet, or any white fish fillet works well. Serve along side a simple healthy salad, and you have a well balanced healthy dinner. If you don't have asparagus, add any other vegetable you have - broccoli is a good substitute. Don't bother roasting your own peppers, mixed roasted jarred peppers are easy to find on the shelves in the grocer, and are delicious! Watch you fish, the cooking time depends on the thickness of the fillet - when you turn it, watch for flaking - this is an indication that the fish is almost fully cooked through, it is very easy to over cook fish & it will become chewy

Ingredients (serves 2)

  • 1 large cod fillet (enough for 2 people)
  • 1 jar (or tinned) mixed roasted peppers, already roasted & ready to use. (Strain them if they're in a lot of oil)
  • Salt & Pepper
  • Olive Oil
  • Juice of 1 fresh lemon
  • Asparagus (6-8 large spears, chopped into pieces for faster cooking)
  • Salad of your choice to accompany
    • I used lambs lettuce, baby tomatoes & simple soft goats cheese (use normal if you don't require dairy free)
    • Topped with Balsamic Vinegar 

 

Method

  • I always wash my fresh fish, it's a personal preference to remove any 'fishy' smells. If you wish to rinse the fish, simply do so under running cold water & place on some kitchen paper towel to absorb any excess water
  • Squeeze 1/2 lemon onto the fish, and season with salt & pepper - let stand while you prepare everything else (keep other half of lemon, salt & pepper to season the other Side of fish when its in the pan)
 Large fillet washed, seasoned & waiting to be cooked

Large fillet washed, seasoned & waiting to be cooked

 Simple side salad ready on the plate

Simple side salad ready on the plate

  • Prepare your basic side salad to serve (I do this on the individual plates, to save time & washing up)
  • Prepare your asparagus (wash & chop) 
  • Drain your roasted peppers if they are jarred with a lot of oil. Set aside
  • On a medium to high heat - in olive oil - fry your fish (seasoned side down) in the middle of the pan along with the asparagus, for 4-6 minute's until the edges start whitening & it's ready to turn. Season the unseasoned side of the fish while it's cooking
 Fish frying surrounded by Asparagus (fish seasoned on second side while cooking)

Fish frying surrounded by Asparagus (fish seasoned on second side while cooking)

 Fish turned, Peppers added & everything cooking through 

Fish turned, Peppers added & everything cooking through 

 

  • When you turn the fish (carefully or it will break) to cook through, add the peppers to the pan & allow to heat through, infusing the fish with the flavours 
  • Once the fish is cooked through (begins to flake) remove from the heat & serve immediately with the side salad you have prepared 
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Claire x