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INGREDIENTS:
Baked Cod and Butter Beans plain flour 3 tbsp, well seasoned
egg 1, beaten
INGREDIENTS: panko breadcrumbs 100g
plaice fillets 4 small
olive oil 2 tbsp vegetable oil for frying
onion 1, chopped sea salt flakes
garlic 2 cloves, crushed new potatoes boiled and tossed in butter, to serve
fennel seeds ½ tsp, crushed SAUCE VIERGE
tinned cherry tomatoes 400g tin
butter beans 400g tin, rinsed and drained coriander seeds 1 tsp, lightly crushed
cod 2 chunky skinless loins extra-virgin olive oil 5 tbsp
breadcrumbs 35g lemon 1, zested, 1⁄2 juiced
rosemary chopped to make 1 tsp cherry tomatoes 100g, diced
parmesan 25g, finely grated baby capers 2 tsp
basil 1⁄2 a small bunch, roughly chopped
METHOD: flat-leaf parsley 1⁄2 a small bunch, roughly chopped
Method:
STEP 1
Heat 1 tbsp of the olive oil in an ovenproof frying pan. Cook the onion
and garlic for 8 minutes until softened. Stir in the fennel seeds and STEP 1
cook for 1 minute. Add the cherry tomatoes and bring to a simmer.
To make the sauce vierge, put the coriander seeds into a small pan
Cook for 15 minutes until slightly thickened. Stir in the butter beans
and toast for 2 minutes until fragrant. Pour in the olive oil and add the
and season.
lemon zest and tomatoes and heat gently until the tomatoes are just
STEP 2 soft. Add the lemon juice and capers, season lightly and remove from
the heat.
Heat the oven to 200C/fan 180C/gas 6. Sit the cod in the saucy beans.
Mix together the breadcrumbs, rosemary and parmesan in a small STEP 4
bowl and season, then add the remaining olive oil and toss well. Stir the herbs through the sauce vierge and serve with the breaded
Sprinkle the breadcrumbs evenly over the fish and bake for 15 minutes plaice and buttered new potatoes, if you like.
until golden and the fish is cooked through.
STEP 2 STEP 1
Put the seasoned flour, egg and breadcrumbs into 3 separate, shallow Heat 2 tbsp oil in a pan. Cook the spring onions, chard stems and
bowls, then toss the plaice fillets first in the flour, then the egg and garlic for 5 minutes or until the chard stems start to become tender. Stir
finally the breadcrumbs. in the paprika, stock and chard leaves, cover and simmer for 3
minutes. Add the butter beans and heat gently for 2-3 minutes.
STEP 3
STEP 2
Heat 1cm of oil in a large non-stick frying pan over a medium-high
Dust the cod in the flour, then fry in a separate frying pan in 1 tbsp of
heat. Carefully lower in the plaice fillets and fry for 2-3 minutes on each
oil for 3 minutes each side until golden. Serve with the bean and chard
side until really golden, then drain on kitchen paper and season with
stew.
sea salt flakes.
1. Mix the onion with the lemon juice, lemon and clementine zest and garlic.
2. Tip the lentils into two bowls or lunchboxes and drizzle over the balsamic and
1 tbsp oil. Heat the remaining oil in a large non-stick wok, add the pepper and
stir-fry for 3 mins. Tip in half the onion and cook until tender. Pile on top of the
lentils, then mix the clementines, remaining onions, feta, mint and walnut
pieces.