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Cod in Roasted Red Pepper Sauce

Cod in Roasted Red Pepper Sauce: A Healthy Quick Meal

This Cod in Roasted Red Pepper Sauce features tender cod fillets in a sweet and smoky sauce, making it a healthy quick meal to impress your guests.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 fillets
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 tablespoons olive oil high-quality extra virgin recommended
  • 1 onion diced
  • 3 cloves garlic minced
  • 2 cups roasted red peppers fresh can be used instead
  • 1 cup vegetable broth chicken broth can be substituted
  • 1 teaspoon smoked paprika regular paprika can be used for a milder taste
  • 1 teaspoon dried oregano fresh oregano can be used for brighter taste
For the Fish
  • 4 fillets cod can be replaced with tilapia or haddock
For Garnishing
  • 1 bunch fresh parsley can substitute with fresh basil or cilantro

Equipment

  • Skillet
  • Immersion blender

Method
 

Cooking Steps
  1. Heat the olive oil in a large skillet over medium heat for about 2 minutes until it shimmers.
  2. Add the diced onion and sauté for about 5 minutes until translucent and slightly golden.
  3. Stir in the minced garlic and cook for 1 minute until fragrant.
  4. Mix in roasted red peppers, vegetable broth, smoked paprika, and dried oregano. Season with salt and pepper, then simmer for 10 minutes.
  5. Blend the sauce until smooth or leave it chunky based on preference.
  6. Place the cod fillets in the skillet and spoon sauce over them. Cover and cook on medium-low heat for 8-10 minutes.
  7. Plate the cod fillets, spoon additional sauce over them, and garnish with fresh parsley before serving.

Nutrition

Serving: 1filletsCalories: 250kcalCarbohydrates: 15gProtein: 28gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 70mgSodium: 400mgPotassium: 600mgFiber: 3gSugar: 6gVitamin A: 1500IUVitamin C: 80mgCalcium: 30mgIron: 1.5mg

Notes

For best results, use fresh ingredients and adjust flavors to taste. Store leftovers properly for maximum freshness.

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