Pan-Fried Cod

Meanwhile, finely slice the brown onion. Finely chop the carrot (unpeeled). Peel and finely chop the garlic. Slice the cherry tomatoes in half. Finely chop the parsley.

Heat a drizzle of olive oil in a large frying pan over a low-medium heat. Add the brown onion, carrot and garlic along with a pinch of salt. Cover with a lid and cook, stirring occasionally, for 5 minutes or until softened. TIP: keep the heat low enough to stop the onion from browning.

Remove the lid and add the cherry tomatoes to the pan containing the onion and cook for 10 minutes or until the onion has softened and the tomatoes have started to break down. Add the white wine vinegar and sugar and cook for a further 3 minutes. Add the water and bring to a simmer, then remove the pan from the heat and stir through 1/2 the chopped parsley.

While the sauce is cooking, heat a drizzle of olive oil in a medium frying pan over a medium-high heat. Place the plain flour into a shallow bowl and season generously with salt and pepper. Add the deep sea cod to the shallow bowl and turn to coat in the flour. Once the oil is hot, add the cod and cook for 3 minutes on each side or until golden and cooked through. TIP: the cod is cooked through when the flesh turns from translucent to white.