Our wild caught Icelandic Cod is a great choice for supper tonight.  Cod is in the same family as haddock and Pollock.  It’s name (cod) is very close to the word cold, as it lives in the deep icy arctic waters.  Cod is exceptionally high in the super vitamin B12. This plays a key role in the development of healthy blood cells and keeps your nervous system healthy as well.    Niacin is another nutrient that is abundant in cod.  This nutrient can help lower bad cholesterol and helps fight cardiovascular disease.  So, what’s not to love about this mild flakey fish?  Nothing!  Do your body some good and take a couple of pieces home to try with your family.  We have paired this fish with a fun recipe, perfect for patio season

 

The Summer Fisher’s Stew

Ingredients 

  • 6 Large Shrimp, Shell on
  • 3 tablespoons of extra virgin olive oil (we suggest San Guiliano, sold in store)
  • 1 large splash of dry white wine
  • 1 cup fish stock (a fish bouillon cube will do just fine)
  • 1 small fennel bulb, thinly sliced
  • 1 small white onion, diced
  • 3 cloves of garlic, mashed
  • 1 large potato, diced
  • 1 orange
  • 1 star anise
  • 1 bay leaf
  • 1.5 teaspoons of harissa paste (or a little more if you want to kick up the heat)
  • 2 tablespoons tomato paste
  • 1 tin of diced tomatoes
  • 1 pound fresh P.E.I mussels
  • 1.5 pounds of fresh cod fillets, cut into 2”x2” pieces
  • 3 tablespoons mayonnaise
  • Good Crusty Bread, thickly sliced

 

Directions

Peel and devein each shrimp. In a small sauce pot fry the shells in 1 tbsp oil for 5 mins, until dark pink and golden in patches. Add the wine, boil down by two thirds then pour in the stock. Strain into a jug, discarding the shells.

Heat the rest of the oil in a deep frying pan or casserole. Add the fennel, onion and garlic, season with salt and pepper, then cover and gently cook for 10 minutes until softened. Meanwhile, peel the potato and cut into 2cm-ish chunks. Put into a pan of cold water, bring to the boil and cook for 5 mins until almost tender. Drain in a colander.

Zest a large strip from the orange, then put zest, star anise, bay leaf and ½ tsp harissa into the pan. Fry gently, uncovered, for 5-10 mins, until the vegetables are soft, sweet and golden.

Stir in the tomato purée, cook for 2 minutes then add the tomatoes and stock. Simmer for 10 minutes until the sauce thickens slightly, season to taste.  (The sauce can be made ahead and reheated later in the day.) Meantime, scrub the mussels or clams and pull away any stringy beards. Any that are open should be tapped sharply on the worktop – if they don’t close after a few seconds, discard them.

Reheat the sauce if necessary. Stir the potato, chunks of fish and prawns very gently into the stew. Bring back to the boil, then cover and gently simmer for 3 minutes. Scatter the mussels over the stew, then cover and cook for 2 minutes more or until the shells have opened wide. Discard any that remain closed. The chunks of fish should flake easily and the prawns should be pink through.

To make the quick rouille, stir the rest of the harissa through the mayonnaise. Serve the stew in bowls, topped with spoonfuls of rouille, which will melt into the sauce and enrich it. Have some good bread ready, as you’ll definitely want to mop up the juices.