Pan-seared Cod with Red Bell Pepper Sauce

This is another lovely way to eat Cod (or most other white fish for that matter). The fish filets are lightly-coated in flour and cooked in olive oil and garlic and then served with a sweetish sauce made of red bell peppers, garlic, olive oil etc. A healthy way to have your sauce and eat it too :-). Hubby's really pleased that it keeps to his Cretan aka Anti-Heart Attack Diet.

700g Cod Fish Filet (the thicker the better)
2 large cloves of Garlic (sliced)
2/3 Flour and 1/3 Corn Starch mix for coating fish
Olive Oil for frying
Salt and Pepper
Lemon juice

1 large Red Bell Pepper (sliced lengthwise into large pieces)
Generous amount of Olive Oil
2 cloves of Garlic (sliced)
1 Shallot (sliced)
2 Tbsps White Wine
Fennel seeds
Estragon
Dill
Salt and Pepper
Blender

Prepare the sauce first. In a small casserole, heat up the olive oil and put in the red pepper slices. Cover and cook for about 10 minutes on medium heat. Stir the peppers in the oil and then add in the shallots, garlic, herbs. Cover and cook for another 10 minutes on medium-low. Stir the peppers a bit in the oil again and then add in the white wine. Cover and cook for another 10 minutes on low. Add salt and pepper and blend into a sauce. Set aside (keep warm).

Heat up some olive oil in a large non-stick frying pan. Coat the filets on both sides with the flour and slide them gently onto the oil. Add garlic slices into the oil to give it flavour and once they are brown, pick them up and place them on the fish (usually you would have turned the fish over by then so that the cooked side's up). Add salt and pepper to taste. Squeeze some lemon juice on the fish.

Serve the fish with the Red Pepper sauce accompanied by some spinach, rice or pasta, for example.