Cooking Instructions

1. Preheat the oven to 240C / fan 220C / gas mark 8 and boil a kettle. Peel the shallots and carrots then cut them in half lengthways. Add them to a tray lined with baking paper, drizzle with 1 tbsp oil then season with salt and pepper. Roast for 20-25 mins.
2. Cut the baby white potatoes in half and place in a saucepan, cover with boiling water and add a pinch of sea salt. Simmer for 15 mins until softened, then drain and crush with a potato masher. Season with a pinch of sea salt.
3. Cut the lemon into quarters. Rub a little sea salt into the cod. Heat a frying pan with 1 tbsp oil on a high heat and cook the fish, skin side down for 3-4 mins until golden brown. Turn over, squeeze in one of the lemon quarters and cook for a further 2-3 mins, until cooked through.
4. Transfer the fish to a plate to rest and add the tomatoes and capers to the pan on a high heat. Fry for 2 mins, then add 100ml of water and cook for another 4-5 mins. Squeeze in another lemon quarter and season with sea salt and black pepper. Once cooked, use a fork to lightly mash half of the tomatoes into the sauce.
5. Roughly chop the parsley then add half to the sauce and half to the potatoes. Add the potatoes to your plates alongside the cod fillets and the roasted carrots and shallots. Spoon the sauce over the fish and vegetables.