Paddock To Plate

Try your hand at this delicious recipe from episode 2 of Paddock To Plate season 2!


  • 4 x 180 gm Murray cod fillets

  • Murray River salt, to season

  • 1 tbsp extra-virgin olive oil

  • 1 bunch bok choy

  • 50 gm butter

  • Lemon, for squeezing

  • Caponata

  • 1 eggplant, cut into medium dice

  • 300 gm baby roma tomatoes, skin scored at the base with a small cross

  • 125 ml (½ cup) extra virgin olive oil

  • 1 fennel bulb, finely diced (keeping the fronds for garnish)

  • 1 brown onion, peeled and finely diced

  • 2 stalks of celery, finely diced

  • 1 tbsp raw sugar

  • 60 ml (¼ cup) cabernet sauvignon vinegar

  • 2 tbsp salted baby capers, rinsed well and drained

  • 2 tbsp finely diced pitted green olives, such as Sicilian

  • ¼ cup sultanas

  • Basil leaves, to serve


  • 1.

    To make the caponata, combine the eggplant and a generous pinch of Murray River salt in a colander, mix well and set aside to drain any bitter juices (10-15 minutes), then rinse under cold running water and drain well. Blanch the tomatoes in a saucepan of boiling water until the skins start to split, drain then when cool enough to handle, then peel and set aside. Heat a large frying pan over medium-high heat, add the oil and then the eggplant and sauté until beginning to soften (1 minute). Add the fennel, then the onion and celery, sauté until vegetables soften and begin to turn golden and onions turn transparent (4-6 minutes). Add the tomatoes, then add the sugar and deglaze the pan with the vinegar. Bring to the boil, add the capers, olives and sultanas and simmer over a low heat for flavours to develop (5-8 minutes). Season to taste with Murray River salt and freshly ground black pepper and set aside.  Just before serving scatter with the basil leaves and reserved fennel fronds.

  • 2.

    Season the Murray cod to taste with Murray River salt. Heat a heavy based non-stick frying pan over high heat, add the oil and once the pan is very hot, add the fish, skin-side down. Press the fish firmly with a spatula to keep it flat, cook until browned (2 minutes), then turn and cook until just cooked through (2 minutes), transfer to a plate and set aside to rest.

  • 3.

    In the same pan, add the butter and the bok choy and toss until the bok choy wilts (1-2 minutes), season to taste with Murray River salt and freshly ground black pepper

  • 4.

    To serve, place the Murray cod over the bok choy and serve alongside the caponata, finish by adding a squeeze of lemon to the Murray cod.

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 722kj
  • Fat Total 44g
  • Saturated Fat 11g
  • Protein 36g
  • Carbohydrate 48g
  • Sugar 33g
  • Sodium 1405mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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