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Cod in Roasted Red Pepper Sauce

Savory Cod in Roasted Red Pepper Sauce for Quick Dinners

Enjoy a quick and healthy Cod in Roasted Red Pepper Sauce, a vibrant dish featuring tender cod fillets in a silky, rich sauce.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 tablespoons Olive oil This healthy fat enhances flavor while sautéing the onion and garlic.
  • 1 medium Onion Diced; choose a yellow or sweet onion for a milder taste.
  • 3 cloves Garlic Minced; infuses your dish with aromatic goodness.
  • 1 jar Roasted red peppers 12 ounces, drained and chopped; the star ingredient.
  • 1 cup Vegetable broth Provides a depth of flavor; chicken broth can be a substitute.
  • 1 teaspoon Smoked paprika Adds a delightful smoky note.
  • 1 teaspoon Dried oregano Brings an earthy flavor.
  • Salt and pepper Essential seasonings for flavor enhancement.
For the Cod
  • Cod fillets Main protein; offers mild flavor and tender texture.
  • Fresh parsley For garnish, chopped.

Equipment

  • Skillet

Method
 

Step-by-Step Instructions
  1. In a large skillet, heat 2 tablespoons of olive oil over medium heat until it shimmers, about 1–2 minutes.
  2. Add 1 medium diced onion and sauté for about 5 minutes until translucent and soft.
  3. Stir in 3 minced garlic cloves and cook for about 1 minute until aromatic.
  4. Add 12 ounces of chopped roasted red peppers, 1 cup of vegetable broth, 1 teaspoon of smoked paprika, and 1 teaspoon of dried oregano. Stir to combine.
  5. Bring the mixture to a gentle simmer for about 10 minutes.
  6. Carefully place cod fillets into the sauce, spooning the mixture over to coat; cover and cook for 8-10 minutes.
  7. Garnish with fresh chopped parsley and serve hot.

Nutrition

Serving: 1servingCalories: 220kcalCarbohydrates: 15gProtein: 25gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 300mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 1500IUVitamin C: 60mgCalcium: 30mgIron: 1mg

Notes

Ensure to use fresh ingredients for best flavor. Adjust seasonings to taste. This dish pairs well with couscous or a light salad.

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