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–+ servings
Cod in Roasted Red Pepper Sauce

Cod in Roasted Red Pepper Sauce: A Quick Mediterranean Must-Try

A simple yet flavorful Cod in Roasted Red Pepper Sauce that brings Mediterranean magic to your table.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 tablespoons Olive Oil Base for sautéing; can be replaced with avocado oil
  • 1 medium Onion Finely diced
  • 3 cloves Garlic Fresh, minced
  • 2 cups Roasted Red Peppers Fresh red bell peppers can be substituted
  • 1 cup Vegetable Broth Chicken broth can be used for different flavor
  • 1 teaspoon Smoked Paprika Regular paprika can be substituted
  • 1 teaspoon Dried Oregano Fresh oregano is preferred
  • to taste Salt
  • to taste Pepper
For the Cod
  • 4 fillets Cod Can be swapped with tilapia or haddock
  • 2 tablespoons Fresh Parsley For garnish

Equipment

  • large skillet
  • Immersion blender

Method
 

Step-by-Step Instructions
  1. Heat a generous drizzle of olive oil in a large skillet over medium heat for about 2 minutes until it shimmers.
  2. Add the finely diced onion and sauté for approximately 5 minutes until it becomes translucent and slightly golden.
  3. Stir in the minced garlic, cooking for an additional minute until fragrant.
  4. Add roasted red peppers, vegetable broth, smoked paprika, oregano, salt, and pepper; stir to combine and bring to a gentle simmer for about 10 minutes.
  5. Use an immersion blender to puree the sauce until smooth.
  6. Gently place the cod fillets into the skillet, spooning the sauce over them, cover, and cook for 8-10 minutes.
  7. Remove from heat and sprinkle fresh parsley over the cod before serving.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 12gProtein: 30gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 400mgPotassium: 800mgFiber: 3gSugar: 4gVitamin A: 2500IUVitamin C: 70mgCalcium: 50mgIron: 2mg

Notes

This dish is versatile; feel free to experiment with other protein options and spices. Serve with a crisp salad or sides for an enriching meal.

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