Cod Bowl in scotch bonnet

Prep everything first: chop the aromatics, measure the scotch bonnet elements, and pat the cod dry so it colours well.

Warm the olive oil in a large pan over a medium heat and soften the onion and garlic until sweet and translucent, about 5 minutes.

Turn up the heat and add the cod. Cover and cook low and slow, stirring now and then, until rich and spoonable.

Stir in the brown sugar and the rest of the scotch bonnet flavours, letting them cook out for a minute until fragrant.

Add the red onion along with a splash of stock or water, then cover and cook gently until everything is tender and the sauce clings.

Taste and adjust the seasoning with salt, pepper and a little acid. It should taste bright, savoury and balanced.