![mediterranean cod topped with tomatoes and onions and roasted potatoes on the side](https://cdn.statically.io/img/www.allrecipes.com/thmb/pFuHsXdplM3l1i1XtL6qgOrhRX4=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/one-pan-mediterranean-cod-6578923FranceC4x3-2f3fa5bdaa6640dba6294cffd511a2a9.jpg)
Frozen cod fillets are always stocked in my freezer; I love how quick and easy they are to defrost and they can be used in so many different recipes. This one-pan meal is one I developed using some of my favorite Greek and Mediterranean flavors. It's a great example of how you can make a healthy Mediterranean diet dish using ingredients straight from the freezer and pantry.
The one ingredient that really makes this dish is the ouzo, a Greek spirit which lends a sweet anise flavor to the sauce. If you don't have ouzo, don't fret! You could easily use white wine or even vodka, or leave out the alcohol entirely. Or, if you're a big fan of anise, try adding sliced fennel bulb along with the bell peppers; it'll complement the flavor of the ouzo nicely.
To serve, I've made this dish to serve with couscous or rice, but it's just as nice by itself with a loaf of good crusty bread served on the side to mop up all the luscious sauce!
Ingredients
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3 tablespoons olive oil
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½ large red onion, sliced
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3 cups frozen sliced mixed peppers
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¼ cup ouzo (or white wine)
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1 (18 ounce) can whole plum tomatoes
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¼ cup water
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3 tablespoons chopped fresh mint
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salt and freshly ground black pepper to taste
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4 (4 ounce) frozen cod fillets, thawed
Directions
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Combine olive oil, onion, and bell peppers in a large skillet over medium heat. Cook gently until softened, stirring occasionally, 5 to 10 minutes. Pour in ouzo and simmer for 2 to 3 minutes, allowing alcohol to evaporate. Add plum tomatoes and lightly crush with the back of a spoon until broken apart. Add water and mint, then season with salt and pepper. Simmer gently until sauce is thickened, about 10 minutes.
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Increase heat to medium-high. Nestle cod fillets in the sauce and spoon some sauce over top. Cook, turning once halfway through, until fish flakes easily with a fork, 8 to 10 minutes.
Diana Moutsopoulos
Nutrition Facts (per serving)
340 | Calories |
18g | Fat |
22g | Carbs |
17g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 340 | |
% Daily Value * | |
Total Fat 18g | 23% |
Saturated Fat 3g | 15% |
Cholesterol 44mg | 15% |
Sodium 265mg | 12% |
Total Carbohydrate 22g | 8% |
Dietary Fiber 3g | 11% |
Total Sugars 12g | |
Protein 17g | 35% |
Vitamin C 71mg | 79% |
Calcium 79mg | 6% |
Iron 2mg | 12% |
Potassium 729mg | 16% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.