Pan Roasted Kilkeel Cod, Warm Salad Of Fennel & Tomato

Ingredients for 4

4 x 180g Cod Fillets with the skin on

2 Bulbs Fennel trimmed cored and thinly sliced

150g Cherry Tomatoes halved

30ml Extra Virgin Olive Oil

15ml Burren Balsamics Armagh Bramley Apple Balsamic

Sea Salt & Freshly milled Pepper

10ml Sunflower Oil

25g Butter


  1. Preheat the oven to 180°C.
  2. Toss the fennel with the olive oil and scatter onto a roasting tray, season generously with salt and pepper.
  3. Carefully pat dry the cod fillets and season well.
  4. Heat the oil in a non-stick frying pan, whilst the pan is heating pop the fennel into the oven
  5. When the pan is hot add the oil and the butter, as the butter starts to sizzle add the fish skin side down and cook over a high heat for approximately 3 minutes.
  6. As the fennel is roasting add the cherry tomatoes and place back into the oven for a further 5 minutes.
  7. Baste the fish then carefully turn over, the skin should be golden brown.
  8. Cook the fish for a further 2 minutes then remove from the pan and allow to rest for a couple of minutes in a warm place covered with a piece of foil.
  9. Remove the fennel and tomatoes from the oven and add the balsamic which should sizzle a little.
  10. Stir the balsamic through and then spoon the mixture onto warm plates, add the hake and enjoy