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Oven roasted cod covered in a Mediterranean-style tomato sauce sitting on white plate with a side of sautéed spinach.

Oven Roasted Cod with Mediterranean-Style Sauce


Description

This Oven Roasted Cod recipe embodies the essence of Mediterranean cuisine with its use of fresh ingredients, aromatic herbs and wholesome flavors.


Ingredients

Scale
  • 1 1/2 pounds cod (2 large fillets)
  • 1 teaspoon salt, divided
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon fennel seeds
  • 1/2 teaspoon cumin seeds
  • 1 teaspoon dried oregano
  • 1 tablespoon olive oil
  • 1 small white onion, sliced thin
  • 1 red bell pepper, sliced thin
  • 1 yellow bell pepper, sliced thin
  • 2 garlic cloves, minced
  • 2 tablespoons capers
  • 1/2 pound pre-steamed baby potatoes, halved
  • 1 (28-ounce) can whole tomatoes (reserve the sauce)
  • 1/2 cup white wine
  • 1 lemon, thinly sliced
  • 2 tablespoons fresh chopped parsley, for garnish

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. In a mortar and pestle, grind together the fennel seeds, cumin seeds, and dried oregano with 1/2 teaspoon of salt until fragrant.
  3. In a large skillet, heat olive oil over medium heat. Add sliced onions and bell peppers, season with a touch of salt and black pepper. Sauté for 3-4 minutes until softened.
  4. Add minced garlic, capers and the pre-steamed baby potatoes. Stir well to combine.
  5. Hand crush the whole tomatoes and add them to the skillet. Season with a touch of salt and black pepper. Pour in the white wine.
  6. Sprinkle the seasoning blend over the sauce. Allow it to simmer for about 8-10 minutes, stirring occasionally.
  7. While the sauce is simmering, season both sides of the cod fillets with remaining salt and black pepper.
  8. Brush olive oil onto the bottom of an oven-safe casserole dish large enough to hold the fish.
  9. Spoon a generous layer of the sauce onto the bottom of the dish.
  10. Place the seasoned cod fillets on top of the sauce and spoon the remaining sauce over the cod.
  11. Arrange thinly sliced lemon slices on top of the cod.
  12. Bake the cod, uncovered, in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
  13. Once done, garnish with fresh chopped parsley before serving.
  14. Serve the Oven Roasted Cod immediately with your favorite vegetable side dish or crusty bread to soak up the delicious sauce.
  15. ENJOY!

Notes

  • Any white fish, or even salmon would work in this recipe.
  • Easily use ground spices instead of using a mortar and pestle to grind the seeds.
  • Substitute the seasoning blend with your favorite, if desired.
  • Use steam-in-bag baby potatoes. Pre-steam and cut in half. 
  • Easily leave out the potatoes and serve this roasted cod with steamed rice or orzo.
  • Replace the white wine with chicken or seafood stock.
  • Olives would make a great addition.
  • If the sauce is a little too thick after simmering, simply add in the reserve sauce from the canned tomatoes, or another touch of wine or stock.
  • Try not to overcook the fish.
  • Serve immediately with roasted vegetables, a garden salad and/or crusty bread.
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Category: Dinner, Fish and Seafood
  • Method: Easy
  • Cuisine: Seafood

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