Pan-fried fillet of cod with a mango and mustard sauce served on a bed of rocket.
Peel the mango, remove the stone and chop into small cubes. Peel and dice the red onions. Pick the basil leaves and roughly chop. Wash the rocket and dress with a little olive oil, salt and pepper.
Heat a non-stick frying pan, add a little olive oil and fry the red onion. Once they are softened but not at all browned, add the wholegrain mustard and the white wine. Allow to reduce. Once almost all of the white wine has been absorbed, add the mango and the basil. Simmer over a low heat for about 7 minutes.
Use a fish bone remover to remove any bones from the cod fillets. Season with a little salt.
Heat a non-stick frying pan and add a little olive oil. Pan-fry the cod fillets skin side down for about 3-5 minutes then turn and cook for the same amount of time on the other side.
Serve the cod on a bed of rocket salad and drizzle the mango & mustard sauce over the dish.
«This dish can be made with any firm, white fish. The mango will work particularly well with monkfish.»