Livorno-style cod in tomato and olive sauce (Merluzzo alla livornese)

1. Cut the cod fillet into 4 portions, pat dry, season with salt and pepper and dust lightly with flour.

2. In a wide frying pan, cook the fish in 2 tablespoons of olive oil for 2 minutes per side until pale golden; lift out carefully.

3. Add the remaining oil to the pan and fry the sliced garlic with the chilli flakes for 1 minute, taking care the garlic doesn't brown.

4. Add the chopped tomatoes and simmer for 10 minutes until thickened; stir in the black olives, capers and half the parsley.

5. Return the fish to the sauce, cover and simmer gently for 5-6 minutes until the flesh flakes easily.

6. Sprinkle with the remaining parsley and serve with crusty bread to mop up the sauce.

Tip: The flour forms a thin coating that holds the delicate fish together - so it won't fall apart when you turn it.