Bach-cooking: pan-fried cod

by Metropol | December 17, 2025 8:33 am

What says Kiwi summer more than pan-fried cod (or any fresh catch) with courgettes and creamy baby potatoes on the side?

INGREDIENTS

• 4 thick blue cod fillets, sustainably wild-caught
• 500g new baby potatoes, sliced or whole
• 1 litre chicken or vegetable stock
• 4 Tbsp olive oil
• 4 courgettes, thickly sliced
• Zest of 1 lemon, plus a squeeze of juice
• 1/2 cup double cream
• Handful fresh parsley, roughly chopped
• 2 Tbsp plain flour
• Lemon wedges and rosemary sprigs, to serve

INGREDIENTS

1. Heat up the stock and place in a saucepan with the potatoes, simmer for 6-7 minutes until just softened. Drain, reserving the stock, and set aside.
2. Heat half of the olive oil over medium heat in a large non-stick frying pan. Fry the courgettes and lemon zest in batches, until golden. Add the potatoes, pour in the cream and 100ml of the reserved stock and bring to a simmer. Stir in the lemon juice and parsley.
3. Heat the remaining oil in another frying pan over a medium-high heat, lightly coat the cod with flour and fry for 2-3 minutes on each side until lightly golden.
4. Serve immediately with the creamy potato and courgette mixture, and some lemon wedges.

WINE PAIR:
The best wines are full-bodied whites to complement the creamy richness. Excellent options include oaked chardonnay and pinot gris.

Source URL: https://metropol.co.nz/bach-cooking-pan-fried-cod/

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