Pan-fried cod fillets in creamy garlic sauce

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

Pat two 225 g cod fillets completely dry on paper towels.

Season both sides with sea salt and black pepper, then coat evenly in all-purpose flour in a shallow bowl.

Fry the fillets in the hot oil 3 to 4 minutes per side until golden and just cooked through; transfer to a dish with paper towels.

In the same pan and heat, add one finely chopped shallot and three roughly chopped garlic cloves, stirring continuously so they do not brown too quickly, 2 to 3 minutes until the shallot is slightly translucent.

Add 1 tbsp (9 g) flour and cook 1 to 2 minutes, stirring, to cook off the raw flour taste.

Add a quarter cup (60 ml) dry white wine and half a teaspoon dry thyme; simmer about 3 minutes until the alcohol cooks off.

Add half a cup (120 ml) milk and half a cup (120 ml) vegetable broth; mix gently 3 to 4 minutes until slightly creamy.

Add 2 tbsp (8 g) chopped fresh parsley and season with sea salt and black pepper.

Return the cod, flip each fillet gently to coat, lower to low-medium heat and simmer 2 to 3 minutes until heated through.

Transfer to a serving dish, spoon over the sauce, and garnish with lemon wedges and fresh parsley.