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Cod in Roasted Red Pepper Sauce

Cod in Roasted Red Pepper Sauce: A Healthy 30-Minute Delight

Discover the delectable Cod in Roasted Red Pepper Sauce, a quick and nutritious meal perfect for busy weeknights.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Sauce
  • 2 tablespoons Olive oil A rich base for sautéing.
  • 1 medium Onion Diced.
  • 3 cloves Garlic Minced.
  • 1 cup Roasted red peppers Fresh bell peppers can be substituted.
  • 1 cup Vegetable broth Chicken broth can also be used.
  • 1 teaspoon Smoked paprika Enhances the smokiness.
  • 1 teaspoon Dried oregano Fresh oregano adds vibrancy.
  • Salt and pepper Season to taste.
For the Cod
  • 4 fillets Cod (or tilapia/haddock) Opt for fresh fillets.
  • 2 tablespoons Fresh parsley Chopped for garnishing.

Equipment

  • large skillet
  • Immersion Blender

Method
 

Step-by-Step Instructions
  1. Heat the olive oil in a large skillet over medium heat until it shimmers.
  2. Add the diced onion to the skillet and sauté for about 5 minutes until it turns translucent.
  3. Stir in the minced garlic and cook for an additional minute until fragrant.
  4. Add the roasted red peppers, vegetable broth, smoked paprika, and dried oregano. Season with salt and pepper. Simmer for about 10 minutes.
  5. Use an immersion blender to blend the sauce until smooth.
  6. Carefully place the cod fillets in the skillet, cover with the sauce, and cook over medium-low heat for 8 to 10 minutes.
  7. Once cooked, sprinkle with chopped parsley and serve warm.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 20gProtein: 28gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 12gCholesterol: 60mgSodium: 600mgPotassium: 800mgFiber: 3gSugar: 5gVitamin A: 600IUVitamin C: 45mgCalcium: 50mgIron: 2mg

Notes

For best flavor and texture, do not overcook the cod and feel free to customize the sauce texture to your liking.

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