Monday, January 19, 2009

Cod Provencal

Cod Provencal
Adapted from:

Prep time: 15-20 minutes
Roasting time: 10 minutes

Serves 4

¾ cup frozen baby lima beans
1 tbsp coriander seeds
½ cup Panko bread crumbs
4 fillets of cod, or other firm fleshed fish (last time I made this with tilapia, next up..salmon)
1 tbsp olive oil
1 large garlic clove, finely chopped
1 small jalapeño pepper, seeded and finely chopped
2 tomatoes, diced ( I used a small tin (14oz/ 396g) of diced tomatoes with their juice)
1/3 cup Kalamata or Nicoise olives, pitted & coarsely chopped
1 ½ tbsp capers, rinsed
¾ cup dry white wine
6 whole basil leaves (you can substitute dried basil or fresh oregano or parsley)
¼ tsp sea salt (Rouxbe suggests grey salt)
Freshly ground pepper to taste

1. In a medium sized pot, boil salted water. Add the frozen lima beans and cook for 3-5 minutes. Strain the beans when done and place in an ice bath (submerge in icy water to stop the cooking process). Set aside.

2. Preheat oven to 350°F/170°C. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray or brush with olive oil.

3. Heat a fry pan over medium-high heat and add the oil. Saute the garlic and jalapeño for about 30 seconds then add the lima beans, tomatoes, olives and capers and cook for 30 seconds. Then add the wine and bring to a boil. Let the wine reduce by about half.

3. In the meantime, roughly crush the coriander seeds and mix with Panko crumbs. Season fish with a little salt and pepper and bread ONE SIDE ONLY with breading.

4. Heat a medium sized skillet over medium high heat. Add the oil and pan fry the fish crust side down and cook until golden. Once done, flip the fish and transfer to the prepared baking sheet.

5. Bake for 5-10 minutes.

6. Once the fish is ready, add the basil to the sauce. Spoon a few heaping spoonfuls of the sauce over each piece of fish and serve.

The sauce is wonderful to accompany any grilled fish, or chicken and is lovely tossed with your favorite pasta.

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