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Cod in Roasted Red Pepper Sauce

Cod in Roasted Red Pepper Sauce: A Healthy Mediterranean Delight

Cod in Roasted Red Pepper Sauce combines rich, smoky flavors for a healthy Mediterranean meal.
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Prep Time 10 minutes
Cook Time 20 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 Essential for sautéing
  • 1 piece Onion Diced
  • 3 cloves Garlic Minced
  • 1 jar Roasted Red Peppers
  • 1 cup Vegetable Broth
  • 1 teaspoon Smoked Paprika
  • 1 teaspoon Dried Oregano
  • Salt To taste
  • Pepper To taste
For the Fish
  • 4 fillets Cod Main protein source
  • 0.25 cup Fresh Parsley Chopped for garnish

Equipment

  • Large Skillet
  • immersion blender

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large skillet over medium heat until shimmering.
  2. Add 1 diced onion and sauté for about 5 minutes until translucent.
  3. Incorporate 3 minced garlic cloves into the skillet and cook for another minute.
  4. Stir in 1 jar of roasted red peppers, 1 cup of vegetable broth, 1 teaspoon smoked paprika, 1 teaspoon dried oregano, salt, and pepper. Simmer for 10 minutes.
  5. Blend the sauce until smooth and creamy using an immersion blender.
  6. Place cod fillets into the skillet, spoon sauce over each piece, cover, and cook for 8-10 minutes.
  7. Sprinkle with freshly chopped parsley and serve hot.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 300mgPotassium: 800mgFiber: 2gSugar: 4gVitamin A: 1500IUVitamin C: 60mgCalcium: 50mgIron: 2mg

Notes

Feel free to substitute cod with tilapia or haddock for variety.

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