PAN-FRIED HAD­DOCK WITH OLIVES AND TOMA­TOES

Woolworths TASTE - - Cook The Books - Find the recipes for bang­ing mus­tard bangers, spicy roasted cab­bage wedges and gar­lic-fried beans at taste.co.za.

This is Jonno’s pick for a fast and easy low-carb din­ner. Serve with a Cap­rese salad, or Jonno’s roasted ar­ti­chokes or but­tered kale.

Serves 4 EASY GREAT VALUE Prepa­ra­tion: 10 min­utes Cooking: 30–35 min­utes

fresh had­dock fil­lets 4

(about 180 g each) sea salt and freshly ground black pep­per, to taste olive oil ½ cup onion 1, finely chopped gar­lic 2 cloves, minced dry white wine 5T cherry toma­toes 80 g, halved black olives 3 T, pit­ted ca­pers 1 T, roughly chopped chicken stock 4T

Ital­ian pars­ley 1 T, chopped basil ½ hand­ful, chopped

1 Sea­son the fish lib­er­ally with salt and pep­per. 2 Heat half the olive oil in a large pan, add the fish and cook for 4 min­utes on each side, then set aside. 3 Add the re­main­ing olive oil to the same pan, then add the onion and sauté un­til it be­gins to caramelise. Add the gar­lic and keep stir­ring un­til it be­comes fra­grant. 4 Add the wine and use a wooden spoon to scrape the bits free from the bot­tom of the pan. 5 Once the wine has re­duced by half, add the toma­toes, olives and ca­pers, and sim­mer un­til the wine has cooked away. 6 Stir in the chicken stock and cook un­til re­duced by half. Check the sea­son­ing and mix through the pars­ley and basil. 7 Fi­nally, re­turn the fish to the pan and keep spoon­ing over the sauce un­til the fish is warmed through.

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