Suppliers of Fresh Fish and Seafood • Iasc Úr & Reoite Agus Bia Mara Eile

Roasted Cod with Fennel, Red Onion and Balsamic Tomatoes

Spicy Prawns

Pan fried hake with lemon butter sauce

Ingredients

1 large fennel bulb, trimmed and thinly sliced
1 large red onion, sliced 
1-2 small red chillies, thinly sliced (optional) 
2 tbsp olive oil 
Juice of 1 lemon  
200g cherry tomatoes, halved 
3 tbsp balsamic vinegar
 4 thick skinless cod fillets 
1 heaped tbsp capers, drained and rinsed

Method

1. Preheat the oven to 200°C/fan180°C/gas 6. Scatter the fennel, onion and chilli in a roasting tin and drizzle with 1 tbsp olive oil and the lemon juice. Roast for 10 minutes.

2. Scatter over the cherry tomatoes and roast for a further 5 minutes, then drizzle with the balsamic vinegar. Place the cod fillets on top, drizzle with the remaining oil, season and roast for 10-12minutes until the cod is just cooked through. 

3. Garnish with the reserved fennel fronds and capers, and serve.

Grant Aid – Seafood Capital Investment Scheme

Mary’s Fish has completed an investment project to upgrade our IT systems that was part funded by the Irish Government and the European Maritime and Fisheries Fund under the Seafood Capital Investment Scheme and was administered by Bord Iascaigh Mhara (BIM), Ireland’s Seafood Development Agency.

“This investment equips us with a state-of-the-art inventory and traceability system and allows us to better serve our wholesale and retail customers in the Western region. Working in partnership with BIM has been essential in taking this important step to grow our business.”