Fillet of cod with a honey-sesame crust served with fennel and courgettes
Preheat the oven to 200 degrees C.
Use a fish bone remover to remove the bones from the cod fillets.
Wash the vegetables. Thinly slice the fennel. Peel and thinly slice the onion. Peel the tomatoes, remove the seeds and cut the flesh into small cubes. Top and tail the courgettes and cut into thin rounds.
Heat a wok or large frying pan, add a little olive oil then the onion and fennel slices. Season with salt and cook for a couple of minutes over a medium heat. Add the courgette rounds season again and cook for a further two minutes. Finally, add the tomatoes and season again.
Heat a non-stick pan and add a drizzle of olive oil. Sear the cod skin side down for about 2 minutes before turning and colouring the other side. Remove from the pan and lay on a greased baking tray. Drizzle the honey over te fish and then top with a layer of sesame seeds. Place the cod in the oven and cook for 3 to 5 minutes.
Use stainless steel serving rings to plate the vegetables. Remove the ring and place the cod on top of the vegetables. Decorate with reduced balsamic vinegar and serve immediately.
«For a summery take on this dish, serve the cod with a fresh green salad. A tasty addition to the vegetables in this dish is red bell peppers - peel them and remove the seeds and cook with the fennel.»