Slow Roasted Black Cod, Glazed Baby Carrots, Caper Sauce

Published by Matt Wright in on April 2010

(serves 2)


  • 3/4lb Black Cod fillet, skin on, cut into two pieces
  • olive oil
  • sea salt
  • handful of baby carrots
  • 4 tablespoons of butter
  • 1 teaspoon of honey
  • water
  • small handful of finely chopped parsley
  • a good pinch of finely chopped thyme
  • juice of half a lemon
  • two tablespoons of capers


  1. Preheat oven to 225F.
  2. Take the fish out of the fridge, pour some olive oil over it, and let it sit for 15 minutes or so.
  3. Prepare the carrots – trim off anything that looks a bit ropey. Cut them into even sizes if required.
  4. Chop the herbs
  5. Once the oven is up to temperature, and your fish no longer feels really cold, take the fish out of the oil, and place it on a parchment paper lined baking sheet. Sprinkle with a little sea salt, and put in the oven for 20 minutes.
  6. Put the carrots in a saute pan, along with 1 tablespoon of butter, and the honey. Fill with enough water to almost cover the carrots. Get this boiling over a high heat. Reduce to a strong simmer. Stir the carrots from time to time.
  7. Take note of the tips for glazing above – When the liquid has reduced to a syrupy glaze, remove from the heat.
  8. To make the sauce – melt 1 tablespoon of butter in a small saucepan or saute pan. When foaming, fry the capers for a few seconds. Squeeze in a little lemon juice. Off the heat whisk in two tablespoons of butter and the chopped thyme.
  9. Add the parsley to the carrots, and toss again.
  10. Remove the fish from the oven. The fish is done when it easily falls into large flakes when poked with fork.
  11. To serve – divide the carrots between two plates, top the carrots with the roasted fish. Pour over the sauce.
  12. Eat immediately.