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Cod with Chick Pea and Courgette Stew
4 170 g; (6oz) cod fillets, pin boned
2 400 g; (14oz) can chick peas, drained and washed
900 g Courgettes; trimmed and chopped (2lb)
6 tb Extra virgin olive oil
1 ts Chopped fresh rosemary leaves
1 Bay leaf
1 lg Onion; finely diced
1 Stick celery; trimmed and chopped
1 md Carrot; chopped
1 sm Fresh red chilli; seeded and chopped
4 Sun dried tomatoes; finely diced
150 ml Fish stock; (5fl oz)
Salt and freshly ground black pepper
2 tb Chopped fresh flat leaf parsley
1/2 Lemon; juice of
3 tb Plain flour
2 Fat garlic cloves; sliced
Heat one third of the oil in a deep pan until hot. Add the rosemary and bay leaf and cook for 1 minute. Stir in the onion, celery, carrot and chilli and cook for 7-8 minutes until soft. Add the courgette and sun dried tomatoes and cook for a further 3-5 minutes until the courgettes are al dente. Add the chick peas and stock and simmer for 10 minutes. Add the parsley, lemon juice and seasoning and simmer for 5 minutes.
Meanwhile, spread the flour on a flat plate and season with salt and pepper. Heat the remaining oil in a frying pan, add the garlic and fry for 3 minutes, then remove and discard them. Coat the fish in the seasoned flour and add them to the pan, skin side down. Cook for 5 minutes until golden brown, then flip the fish over and cook for a further 3 minutes. The fish should just flake. Divide the stew among 4 warmed deep plates and place the fish on top. Serve immediately.