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Cod in Roasted Red Pepper Sauce

Savory Cod in Roasted Red Pepper Sauce for Quick Comfort

This Cod in Roasted Red Pepper Sauce is a healthy, gluten-free dish that combines tender fish with a rich, smoky sauce, perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 tablespoons olive oil Can use avocado oil as a substitution.
  • 1 medium onion Diced.
  • 3 cloves garlic Minced.
  • 2 cups roasted red peppers Fresh red bell peppers can be roasted for a fresher taste.
  • 1 cup vegetable broth Use low-sodium for a healthier option; can substitute chicken broth.
  • 1 teaspoon smoked paprika Regular paprika if unavailable.
  • 1 teaspoon dried oregano Fresh oregano is a vibrant alternative.
For the Fish
  • 4 fillets cod Tilapia or haddock as alternatives.
For Garnish
  • 1/4 cup fresh parsley Chopped.

Equipment

  • Skillet
  • blender

Method
 

Directions
  1. In a large skillet, pour in 2 tablespoons of olive oil and heat over medium heat until it shimmers, approximately 1-2 minutes.
  2. Add the diced onion to the skillet, stirring frequently for about 5 minutes until translucent and slightly golden.
  3. Once the onions are ready, add the minced garlic to the skillet and sauté for 1 minute until fragrant.
  4. Stir in the roasted red peppers, vegetable broth, smoked paprika, dried oregano, salt, and pepper. Bring to a gentle simmer and cook for about 10 minutes.
  5. After simmering, transfer the sauce to a blender or use an immersion blender in the skillet. Blend until smooth.
  6. Return the blended sauce to the skillet over low heat, gently nestling the cod fillets into the sauce. Cover and cook for 8-10 minutes.
  7. Once the cod is cooked, remove from heat and garnish with freshly chopped parsley. Serve immediately.

Nutrition

Serving: 1filletCalories: 300kcalCarbohydrates: 15gProtein: 25gFat: 15gSaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 75mgSodium: 350mgPotassium: 800mgFiber: 3gSugar: 5gVitamin A: 2000IUVitamin C: 25mgCalcium: 50mgIron: 1.5mg

Notes

Store leftovers in an airtight container in the fridge for up to 3 days and freeze for up to 3 months. Reheat gently to preserve texture.

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