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COME DINE WITHOUT ME: BAKED COD FILLET

5 April 2020

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Latest recipe by Huddersfield Town’s Head of Performance Catering

- Special recipes out of the Huddersfield Town kitchen
- Head of Performance Catering Paul Gilmore explains his method
- Why not try baked cod fillet

Are you looking for something new and healthy to cook? Well, Huddersfield Town’s Head of Performance Catering Paul Gilmore discusses some tasty recipes you can try at home!

Today’s special recipe is baked cod fillet – a dish packed with flavour, full of protein and sufficient carbs, and it looks amazing too!

The recipe given here is served with a herb crust, warm cherry tomato and mango salsa and basmati rice pilaff – enjoy!

Ingredients – serves four

Trimmed cod fillets x 4 x 150 g
Dijon mustard x 20 g
Dry white wine x 25 ml
Coconut oil (cold) – 25 g

For the herb crust
White soft breadcrumbs x 40 g
Cheddar cheese (grated) x 20 g
Parsley (washed and dried) x 15 g
Coconut oil (cold) x 30 g

For the salsa
Cherry tomatoes (quartered) x 12
Mango (peeled and diced) x 1
Shallots (peeled and finely diced) x 2
Lime (zest and juice removed x 0.5
Avocado oil x 2 tbsp
Balsamic vinegar x 1 tsp
Fresh chopped herbs (chives, parsley) x 1 tbsp
Salt and pepper

For the basmati rice pilaff
Basmati rice (washed) x 100 g
Oil or Ghee x 15 ml
Mixed Garam Masala x 25 g
Water x 200 ml
Salt and pepper

Method – Making the herb crust

1. Place all the ingredients in a food processor and blitz in short spells until a grainy mixture is achieved.
2. Spread on a piece of non-stick paper and place another piece of
paper on top.
3. Roll gently with a rolling pin.
4. Place on a tray and freeze.
5. When frozen trim and cut into the required size.

This crust can be kept in the freezer for up to two months.

Method – Making the salsa

1. Warm the oil in a pan.
2. Add the shallot and soften gently.
3. Add the mango, lime and balsamic vinegar and cook for two minutes.
4. Add the tomatoes and herbs and remove from the heat.
5. Correct the seasoning.
6. Place in an airtight container & store in a fridge until needed.

Method – Making the basmati rice pilaff

1. Place the oil and the garam masala in a thick bottom pan.
2. Heat and stir until the spices start to pop.
3. Add the water and season.
4. Bring to the boil and simmer for 30 seconds.
5. Add the rice and stir well.
6. Cover with a lid and reduce the heat.
7. Cook for eight – 10 minutes, stir once at the end.
8. Replace the lid and leave to steam finish.
9. After two minutes run a fork through the rice and serve.

The rice can be cooled quickly and kept in an airtight container in a fridge for two days.

Method – Cooking the fish

1. Grease a deep metal tray and season it.
2. Place the fish on the tray and spread each piece with a little Dijon mustard.
3. Place a piece of the pre-cut soft herb crust on top of each piece of fish and press down gently.
4. Pour the wine into the tray and add the coconut oil.
5. Place in a preheated oven (180c) for eight - 10 minutes.
6. Check to see the fish is cooked and remove from the oven.
7. Drain and serve on a warm plate with a little salsa and basmati rice.
8. Add steamed green veg or a fresh salad.to finish it all off.


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