Fish fillets in lemon garlic sauce

Heat a large fry pan over medium heat with 60 ml extra virgin olive oil.

Pat three cod fillets completely dry on paper towels.

Season the fillets with sea salt and freshly cracked black pepper on both sides and cut each into two even pieces, six in total.

Mix 60 g all-purpose flour with 1.5 g garlic powder and half a teaspoon of onion powder in a shallow bowl.

Coat each piece of fish evenly in the flour mixture.

Fry the fish in a single layer about three minutes per side until golden and just cooked through, then remove.

Lower to a low medium heat and add six roughly chopped cloves of garlic, mixing continuously about 30 seconds so it does not brown and turn bitter.

Add 3 g all-purpose flour and mix 30 seconds to a minute to cook out the raw flour flavour.

Add 120 ml dry white wine, 15 ml lemon juice, 0.5 g dried oregano and 4 g chopped parsley, season with sea salt and black pepper and simmer three to four minutes until the alcohol cooks off and the sauce thickens slightly.

Return the fish in a single layer, flip each piece to coat and simmer about another minute until heated through.

Transfer to a serving dish and top with the sauce.