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Cod Provencal
This Cod Provencal is a fabulous dish that's easy to make and big on flavor. It's a rich, tomato-based sauce with the perfect blend of Mediterranean flavors.
Prep Time
7 mins
Cook Time
7 mins
Total Time
40 mins
Servings: 6
Calories: 141 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
- 2 tablespoon olive oil
- 1 medium onion finely minced
- 3 garlic finely minced
- 1 teaspoon anchovy paste optional
- 4 large tomatoes core removed and diced
- 1 lb cod fillet cut into 6-7 portions
- 1 teaspoon dried thyme
- ½ c pitted kalamata olives
- 2 tablespoon capers
- ⅓ c parsley
- salt
- pepper
Instructions
- Heat olive oil in a large sauté pan over medium heat. Add onion and sauté, stirring occasionally, for 5-7 minutes until it’s translucent. Add garlic and anchovy paste (if using) and stir for 1 minute.
- Add tomatoes, ½ teaspoon salt, ¼ teaspoon pepper, and dried thyme, and give everything a nice stir.
- Reduce the heat to medium-low and sauté the tomatoes for 15 minutes, stirring occasionally.
- Sprinkle cod with ¼ teaspoon of salt and ¼ teaspoon pepper. Arrange the cod on top of the tomatoes and spoon some of the stewed tomatoes on each cod fillet.
- Cover with a lid and cook for 10 more minutes.
- Remove the lid, sprinkle with capers and olives, and continue cooking for 3 more minutes.
- Remove the pan from the heat, sprinkle with parsley, and serve immediately.
Cup of Yum
Notes
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- You can use fresh or canned tomatoes for this recipe, but fresh tomatoes will give your dish a brighter, fresher flavor.
- Adding anchovy paste is optional, but it adds a wonderful depth of flavor to the dish.
- When seasoning your cod, make sure to sprinkle the salt and pepper evenly on both sides of the fillets for a well-balanced flavor.
- Arrange the cod fillets on top of the tomatoes, so they can soak up all the delicious flavors while they cook.
- Don't forget to sprinkle your dish with capers and olives after removing it from the heat, as this will help them retain their briny, tangy flavor.
- Fresh parsley is a must for serving. It not only adds a pop of color but also a fresh, herby note that complements the dish beautifully.
Nutrition Information
Calories
141kcal
(7%)
Carbohydrates
5g
(2%)
Protein
15g
(30%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Cholesterol
33mg
(11%)
Sodium
334mg
(14%)
Potassium
544mg
(16%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
1049IU
(21%)
Vitamin C
17mg
(19%)
Calcium
40mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 141
% Daily Value*
| Calories | 141kcal | 7% |
| Carbohydrates | 5g | 2% |
| Protein | 15g | 30% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 33mg | 11% |
| Sodium | 334mg | 14% |
| Potassium | 544mg | 12% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 1049IU | 21% |
| Vitamin C | 17mg | 19% |
| Calcium | 40mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.