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
- Preheat the oven to 400°F (200°C).
- In a mortar and pestle, grind together the fennel seeds, cumin seeds, and dried oregano with 1/2 teaspoon of salt until fragrant.
- 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.
- Add minced garlic, capers and the pre-steamed baby potatoes. Stir well to combine.
- 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.
- Sprinkle the seasoning blend over the sauce. Allow it to simmer for about 8-10 minutes, stirring occasionally.
- While the sauce is simmering, season both sides of the cod fillets with remaining salt and black pepper.
- Brush olive oil onto the bottom of an oven-safe casserole dish large enough to hold the fish.
- Spoon a generous layer of the sauce onto the bottom of the dish.
- Place the seasoned cod fillets on top of the sauce and spoon the remaining sauce over the cod.
- Arrange thinly sliced lemon slices on top of the cod.
- 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.
- Once done, garnish with fresh chopped parsley before serving.
- Serve the Oven Roasted Cod immediately with your favorite vegetable side dish or crusty bread to soak up the delicious sauce.
- 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