Pan-fried Cod fillet with Sauce Vierge

UNILEVER UK
9Ingredients
20Minutes
350Calories

Description

Very simple, very pretty dish, very clean and very easy to make. Pan-fried Cod Fillet with Sauce Vierge. Sauce vierge, what is it? Extra virgin olive oil, tomatoes, basil, coriander, lemon juice. It's a great sauce to go with fish - the secret to co…

king fish is having the confidence. A lot of people are scared because they don't know how to make a sauce, but why do you have to make a sauce? This is more of a vinaigrette, if you like. It's a great lunch time dish that i serve many times in my restaurants. Very simple, yet delicious.

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Ingredients

US|METRIC
  • 4 cod fillets
  • 1 Knorr Fish Stock Cubes
  • 4 tomatoes (skinned, de-seeded and chopped)
  • 3 tablespoons basil
  • 2 tablespoons coriander (chopped)
  • 2 tablespoons chopped parsley
  • 150 milliliters olive oil
  • 1 lemon
  • 75 grams black olives
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    Directions

    1. To make the sauce vierge, put the olive oil in a pan and add some lemon juice. Tailor the recipe to your own taste – 3 parts oil to one part lemon is about right. Cut the basil leaves into two or three pieces, depending on their size, then add them to the pan with the tomato, parsley and coriander.
    2. Make a paste with a Knorr Fish Stock Cube and a tiny bit of olive oil and rub it onto the fish fillet to season it. Heat some olive oil in a pan. Then, when it is very hot, add the fish. I cook the cod skin-on for extra flavour and to protect the fish while it cooks. If you don’t like the taste, just peel it off afterwards. The cod will need two, maximum three minutes cooking time on each side, depending on the thickness of the pieces. If you can’t get cod, try haddock, sea bream, sea bass or red mullet. All are delicious with this easy recipe.
    3. With two or three minutes to go, heat up the sauce vierge slowly and gently in the pan. Transfer the fish to a serving plate. Once the sauce is warm – not hot – pour it over the fish.
    4. Scatter the black olives over the top, then sprinkle fresh herbs such as basil, coriander or parsley to garnish. Finish with a little sea salt and just a splash of olive oil.
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    NutritionView More

    350Calories
    Sodium7% DV170mg
    Fat55% DV36g
    Protein4% DV2g
    Carbs3% DV9g
    Fiber12% DV3g
    Calories350Calories from Fat320
    % DAILY VALUE
    Total Fat36g55%
    Saturated Fat5g25%
    Trans Fat
    Cholesterol
    Sodium170mg7%
    Potassium350mg10%
    Protein2g4%
    Calories from Fat320
    % DAILY VALUE
    Total Carbohydrate9g3%
    Dietary Fiber3g12%
    Sugars4g8%
    Vitamin A30%
    Vitamin C70%
    Calcium6%
    Iron8%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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