Pan-Fried Cod with Tomato, Caper & Olive Sauce

• 4thick cod fillets, skin-on
• 2 tbspgarlic-infused olive oil
• 400 gcanned cherry tomatoes
• 2 tbspcapers, rinsed
• 80 gblack olives, pitted, halved
• ½ tspchilli flakes
• 1 tspdried oregano
• 1lemon, juiced
• 15 gflat-leaf parsley, chopped
• 2spring onions, green tops only, sliced
• salt and black pepper
• 10 gbasil leaves, torn
• 200 grocket, dressed with 1 tbsp olive oil and 1 tbsp lemon juice, plus 30 g shaved parmesan (optional)

Method

1. 1Heat 1 tbsp garlic-infused oil in a large frying pan over medium heat. Add the chilli flakes and oregano and let them sizzle for 30 seconds, until fragrant.
2. 2Tip in the canned tomatoes, capers and olives. Simmer for 8–10 minutes, stirring occasionally, until the sauce has thickened and the tomatoes have collapsed into something glossy. Season with salt and pepper, then stir through the lemon juice.
3. 3Meanwhile, pat the cod fillets thoroughly dry with kitchen paper; wet skin will never crisp. Season the skin generously with salt.
4. 4Heat the remaining tbsp of garlic-infused oil in a separate non-stick pan over medium-high heat until shimmering. Lay the cod skin-side down and press gently for the first few seconds so it stays flat. Cook undisturbed for 4–5 minutes, until the skin is deep golden and crisp and the flesh has turned opaque two-thirds of the way up.
5. 5Flip and cook for a further 1–2 minutes, until the fish flakes easily but still looks juicy at the centre.
6. 6Spoon the tomato sauce into shallow bowls. Lay the cod on top, skin-side up to keep it crisp. Scatter with parsley and spring onion tops, finish with a drizzle of extra virgin olive oil and a few torn basil leaves, and serve.

Per serving

kcal

380

protein

31g

fibre

5.2g

carbs

30.7g

fat

14.9g