Cod with Garlic and Rosemary

I made this dish yesterday for a simple nutrition lunch. I was so busy I simple forgot to take a photo but I love this recipe so much for its simplicity that I thought I would share it with you and add the photo later.

 I especially like this style of meal after hard sailing to the lunch destination where there is little time to create a lunch for hungry guests and crew.  Make the veloute style sauce, cook the green beans, as well as the rice or pasta in the early morning, then heat the sauce and add the seafood.  Serve with home-made fresh crusty bread, rice or pasta. 

Serves 6


25g, 2 tablespoons of butter
3 shallots or 2 small white onions, finely chopped
3 cloves of garlic, finely chopped or crushed
25g or ¼ cup of plain flour
450ml or 1 ¼ cup of fish stock heated
 2 splashes of dry sherry
3 teaspoon of fresh rosemary or 2 teaspoon of dry rosemary
2 tablespoons of lemon juice
300g of cod or similar textured solid white fish cut into medium chunks
19 medium sized prawns (or in America shrimp) tails
250g young green beans fresh or frozen
Salt and fresh cracked pepper


In a large saucepan place butter, shallots and garlic, on a low heat gently cook until the shallots are opaque.

 Add the flour and cook out for 1 - 2 minutes, add in sherry then gradually add the stock stirring all the time, add in lemon juice.  Bring slowly to the boil stirring so the liquid does catch on the bottom as well as prevent lumps forming.  Cook out until the mixture thickens.

Place a medium saucepan which is 1/3 full of water on to a high heat, bring to the boil and place green beans in.  Cook until the beans are tender.  If using fresh beans remember to top and tail.

Add the rosemary (preferably fresh), fish, and pepper to the liquid mixture, gently stir to mix.  Cook on gently heat for 5 minutes add in prawns and cook for another 5 minutes or until fish and prawns are cooked (this will depend greatly on how much heat is used).  

  In the last 2 minutes add in the tender green beans or simple serve the hot beans on top of the fish prawn mixture.  Add salt if required and extra pepper if needed.

This is very nice served with pasta, rice or fresh from the oven crusty bread.


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