Ingredients (serves 4)
|500 g cod fillet, cut into equal slices
|1 tbsp. coconut oil or olive oil
|1 tbsp. butter or ghee (clarified butter)
|salt and pepper, to taste
For the mustard sauce
|40 g butter or ghee
|1.5 tbsp. mustard
|5-6 tbsp. cream or vegetable cream
|fresh herbs, e.g. tarragon or parsley
|salt and pepper to taste
Cod is a soft, crumbly, white-fleshed fish that is very quick to cook. It is easy to overcook and therefore dry out, it really only needs a few minutes in a hot pan. If possible, use fresh cod, it will be much tastier than its previously frozen and thawed counterparts. 100 g of cod has 37.6 mcg of selenium and is also a great source of easily digestible protein. The neutral-tasting fish goes well with this spicy mustard sauce, which can be spiked with 1 tbsp. capers if you have some at home.
Pick some vegetables of your choice: e.g. cauliflower, broccoli, pumpkin, carrots, turnips, beetroot, courgettes, or onions. Place the vegetables on a baking tray lined with baking paper, season with salt and pepper, drizzle with a little olive oil, cover with another sheet of baking paper and secure with a layer of tin foil. The vegetables will roast/steam in the oven under the layer of paper. Bake at 160 degrees for 35-40 minutes.
To prepare the sauce, melt the butter in a small saucepan, stir in the mustard, the cream, salt and pepper, warm the mixture for a few minutes and then add the herbs. Place the cod fillets on a plate lined with a kitchen towel for a few minutes to soak up the excess water. Salt both sides of the fillets. Heat 1 tbsp. coconut oil in a frying pan and place the fish slices in it. After 1 minute, flip them over and fry the other side for 1 minute. Add a cube of butter to the pan and baste the fish with the melted butter for about half a minute. The fish will be done by this time, so remove from the heat. Place the freshly fried fish on a bed of roasted vegetables, drizzle with the sauce, sprinkle with herbs and serve warm.