Mediterranean Cod

Mediterranean Cod

serves 4, 25 min, cast iron skillet

Ingredients

Fish
cod fillets        4 (about 150g each)
plain flour        3 tbsp
ground coriander   1 tsp
paprika            3/4 tsp
ground cumin       3/4 tsp
salt               3/4 tsp
black pepper       1/2 tsp

Sauce
lemon juice        5 tbsp (about 2 lemons)
olive oil          5 tbsp, plus more for searing
butter             2 tbsp, melted
garlic             5 cloves, minced
parsley            handful, chopped

The spiced flour is what lifts this above a plain bake, warm not hot, and it crisps in the sear.

Recipe

1. Heat the oven to 200°C. Pat the cod dry.

2. Mix the lemon juice, olive oil and melted butter in a small bowl. Stir the garlic through and set aside.

3. Combine the flour, coriander, paprika, cumin, salt and pepper on a plate. Dip each fillet in the lemon mix, then dredge all over in the spiced flour.

4. Heat a good glug of olive oil in the cast iron skillet over medium-high until it shimmers. Sear the cod 2 minutes a side until golden.

5. Pour the lemon garlic sauce over the fish and slide the whole skillet into the oven. Bake 8 to 10 minutes, until it flakes at the thickest part.

6. Scatter with parsley and serve with the pan sauce spooned over.

The cast iron goes hob to oven in one move, no second dish to wash. The handle comes out screaming hot, so leave a cloth over it as a reminder.

Serve over pourgouri pilafi or couscous to catch the sauce.

Source: The Mediterranean Dish.