The delicate flavours of Skrei cod are perfectly complemented by sweet, buttery carrots infused with saffron and citrus notes. This elegant dish balances the flaky white fish with vibrant vegetables and a luxurious sauce, creating a harmonious symphony of tastes and textures on your plate.
less than 30 mins
10 to 30 mins
Serves 4
Egg-free, Nut-free, Pregnancy-friendly
By Richard Bainbridge
From Saturday Kitchen
This Skrei cod with buttery carrots and watercress recipe gets a Nutri-Score of A, indicating it is a very healthy choice. The dish is rich in lean protein from the cod, and provides essential omega-3 fatty acids. The carrots offer a good source of vitamins and fiber, while the watercress adds beneficial antioxidants. The use of butter adds some saturated fat, but in moderation. Overall, this meal offers a balanced combination of nutrients, making it a nutritious option as part of a varied diet.
Ingredients
For the vegetables
- butter 50g/1¾oz
- carrots 6–8, peeled and cut diagonally into 3mm slices
- garlic cloves 2, thinly sliced
- sugar pinch
- fish stock or water 400ml/14fl oz
- saffron pinch (optional)
- lemon ½, juice only
- blood orange 1, peeled, segmented and finely chopped
- watercress 20g/¾oz, plus extra to garnish
- wild garlic 20g/¾oz, plus extra to garnish (optional)
- salt and freshly ground black pepper to taste
For the cod
- blood oranges 2–3, thinly sliced into 16 slices, skin-on
- skrei cod fillet 1, pin-boned, skin removed and divided into four portions (120–150g/4¼–5½oz each)
- sumac pinch
- butter 50g/1¾oz
- salt and freshly ground black pepper to taste
Method
- Begin with preparing the carrots. In a frying pan over medium heat, melt 20g of butter. Add the diagonally sliced carrots and thinly sliced garlic, seasoning with salt and pepper. Sprinkle in a pinch of sugar to enhance the natural sweetness of the carrots. Fry for 2-5 minutes, allowing the carrots to develop a slight glaze and absorb the buttery flavours.
- Pour in the fish stock or water, bringing it to a gentle simmer. Cover the pan with a cartouche (a circle of baking paper), a piece of baking paper, or a lid. This helps to trap the steam and cook the carrots evenly. Let the carrots simmer for 6-8 minutes until they’re just tender, maintaining a slight bite. Once done, turn off the heat and allow the carrots to cool slightly in the liquid. Then, strain the carrots, making sure to reserve the flavourful cooking water.
- Transfer three-quarters of the reserved cooking water into a saucepan. Bring this liquid to a boil and reduce it by half, concentrating the flavours. If using saffron, add a pinch at this stage to infuse its distinctive aroma and golden hue. Reduce the heat to a simmer, then begin incorporating the remaining butter in small pieces, whisking continuously. This technique creates a rich, glossy butter sauce that will coat the carrots beautifully.
- Gently add the cooked carrots to the butter sauce, allowing them to glaze and absorb the flavours. Season with salt and pepper to taste, then add a squeeze of lemon juice for a bright, acidic note. Stir in the finely chopped blood orange segments, introducing a burst of citrusy sweetness. Finally, add the watercress and wild garlic (if using), stirring until they’re just wilted in the warm butter sauce, preserving their fresh flavour and vibrant colour.
- Now, prepare the cod. Preheat your oven to 180C/160C Fan/Gas 4. On a baking tray lined with baking paper, arrange three slices of blood orange for each portion of fish. Place a cod portion on top of the orange slices, seasoning lightly with salt and pepper. Crown each piece of fish with another slice of blood orange and a sprinkle of sumac for a tangy, lemony flavour. Add a small knob of butter to each portion, then carefully wrap the fish in the baking paper to create individual parcels.
- Allow the fish parcels to come to room temperature before cooking. This ensures even cooking throughout. Place the parcels in the preheated oven and cook for 10-12 minutes. The steam created within the parcels will gently cook the fish, keeping it moist and infusing it with the citrus flavours. After removing from the oven, let the parcels rest for a few minutes to allow the fish to finish cooking in the residual heat.
- To serve, spoon a generous portion of the glazed carrots and buttery sauce into four serving bowls. Carefully unwrap each fish parcel and place a cod portion atop the carrots in each bowl. Garnish with additional wild garlic (if using) and fresh watercress for a pop of colour and peppery flavour.
- Present the dishes immediately, allowing your guests to appreciate the delicate aroma of the saffron-infused butter sauce and the vibrant colors of the dish. The combination of the flaky, tender Skrei cod with the sweet, buttery carrots and the fresh, peppery notes of the watercress creates a harmonious and elegant meal that celebrates the essence of spring flavours.
Suggested Wine Pairing
Majestic: Villa Maria Cellar Selection Marlborough Sauvignon Blanc
This crisp New Zealand Sauvignon Blanc is an excellent companion to the Skrei cod dish. Its vibrant citrus notes complement the blood orange in the recipe, while its herbal undertones pair beautifully with the watercress and wild garlic. The wine’s zesty acidity cuts through the buttery sauce, refreshing the palate between bites of the delicate fish.
Tesco: Finest Chablis
A classic Chablis offers a perfect balance to the buttery carrots and delicate cod. Its mineral-driven profile and subtle citrus notes enhance the fish’s natural flavours without overpowering them. The wine’s crisp acidity provides a refreshing contrast to the rich butter sauce, while its elegant structure complements the overall refinement of the dish.
Sainsbury’s: Taste the Difference Albariño
This Spanish white wine is a delightful pairing for the Skrei cod and buttery carrots. Its aromatic profile, featuring notes of peach and apricot, harmonizes with the sweet carrots and citrus elements in the dish. The Albariño’s bright acidity and slight salinity complement the cod beautifully, enhancing the overall taste experience and making each bite of this sophisticated meal even more enjoyable.
What can you serve with this
- Steamed asparagus: Its delicate flavour and texture complement the cod without overpowering it, while adding a touch of spring to the plate.
- Crusty sourdough bread: Perfect for soaking up the delicious buttery sauce and adding a satisfying crunch to the meal.
- Lemon and herb quinoa: A light, citrusy grain side dish that echoes the flavours in the main course while providing additional texture.
- Roasted fennel: Its subtle anise flavour pairs well with fish and adds an aromatic dimension to the overall dish.
- Simple green salad: A light mix of fresh greens with a vinaigrette dressing can provide a refreshing contrast to the rich, buttery elements of the main dish.
Nutri-score Health Check
This Skrei cod with buttery carrots and watercress recipe receives a Nutri-Score of A, indicating it is a very healthy choice. Here’s a breakdown of the nutritional factors:
Positive factors include the presence of lean protein from the Skrei cod, which is an excellent source of high-quality protein and omega-3 fatty acids. The dish is rich in vegetables, particularly carrots and watercress, providing essential vitamins, minerals, and dietary fiber. The use of citrus fruits (blood oranges and lemon) adds vitamin C and antioxidants.
The recipe includes healthy fats from the butter, which, when consumed in moderation, can be part of a balanced diet. The inclusion of garlic and herbs not only enhances flavour but also provides additional health benefits due to their antioxidant properties.
While the butter content might raise concerns about saturated fat, the overall balance of the dish, with its high proportion of vegetables and lean protein, outweighs this. The cooking method of steaming the fish in parchment helps retain nutrients and requires minimal added fat.
This meal is naturally low in processed carbohydrates and added sugars, contributing to its high Nutri-Score. It’s also worth noting that the dish is egg-free, nut-free, and pregnancy-friendly, making it suitable for various dietary needs.
Overall, this Skrei cod dish offers a well-balanced combination of nutrients, making it a nutritious choice as part of a varied diet. Its high score reflects the abundance of beneficial ingredients and the thoughtful preparation methods used.
(This score has been automatically calculated from the ingredients in the recipe and is only a guide)
Recipe FAQ
- What is Skrei cod and can I substitute it? Skrei cod is a premium, seasonal Norwegian Arctic cod. If unavailable, you can substitute with any high-quality white fish like regular cod, haddock, or halibut.
- Can I make this dish without saffron? Yes, the saffron is optional. The dish will still be delicious without it, though you’ll miss out on its unique flavour and golden colour.
- What can I use instead of blood oranges? Regular oranges or a mix of orange and grapefruit can be used as a substitute for blood oranges.
- Is there a dairy-free alternative for the butter? You can use olive oil or a plant-based butter alternative, though it will change the flavour profile slightly.
- Can I prepare any parts of this dish in advance? You can prepare the carrot mixture in advance and reheat gently before serving. The fish is best cooked just before serving.
- What is sumac and where can I find it? Sumac is a tangy, lemony spice common in Middle Eastern cuisine. It’s available in many supermarkets or specialty food stores. If you can’t find it, lemon zest can be used as a substitute.
- Can this recipe be scaled up for more servings? Yes, you can easily double or triple the ingredients to serve more people. Just ensure you have enough oven space for the fish parcels.
Storing FAQ
- How long can I store leftovers in the refrigerator? Cooked fish can be stored in an airtight container in the refrigerator for up to 2 days. The vegetable mixture can be stored separately for up to 3 days.
- Can I freeze this dish? While possible, freezing is not recommended as it may affect the texture of both the fish and the vegetables. This dish is best enjoyed fresh.
- How should I store any leftover sauce? Any leftover butter sauce can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently before use.
Reheating FAQ
- What’s the best way to reheating this dish? To reheat the fish, gently warm it in a preheated oven at 160C/140C Fan/Gas 3 for about 10 minutes, ensuring it doesn’t dry out. The carrots and sauce can be reheated in a saucepan over low heat, stirring occasionally to maintain their glossy texture.
- Can I reheat in the microwave? While possible, reheating in the microwave is not ideal for the fish as it may become rubbery. The carrots and sauce can be microwaved on low power, stirring frequently to prevent separation.
- How can I restore the butter sauce’s consistency when reheating? If the butter sauce separates during reheating, simply whisk in a small knob of cold butter to restore its creamy texture.
- Should I reheat the garnishes? No, the watercress and wild garlic should be added fresh to maintain their vibrant colour and flavour.
