Anyone who enjoys eating fish is sure to fall in love with this simple cod recipe. Its a balanced combination of sautéed vegetables, browned cod fillets, and fresh garlic. Some might categorized this as a light dish because it leans more towards the healthy spectrum of food. To me, it’s more like comfort food. Probably because my mother used to make something similar to this when I was a child. Whether you consider this dish light or not, it’ll definitely leave you pleased, and coming back for more!

 

Ingredients:

2 lb cod fillets
Salt & pepper to taste
3/4 cup flour
Olive oil enough to cover bottom of pan
2 garlic cloves
1 medium onion
1 red bell pepper
1 yellow bell pepper
2 large carrots
1/2 cup white wine
28 oz diced tomatoes
1/2 tsp chili flakes
Salt & pepper to taste

Instructions:

1 . Season the cod fillets with salt and pepper. Then dredge both sides of the fillets in flour.

2 . Fill a skillet with enough olive oil to cover the bottom of the pan. Bring to medium high heat.

3 . Brown each fillet until almost completely done. Then set aside.

4 . In the same skillet, cook the garlic and chopped onion until translucent.

5 . Add the chopped bell peppers and carrots and sauté until tender.

6 . Add the white wine and cook over high heat for about 1 minute to let the alcohol cook out.

7 . Pour the diced tomatoes, chili flakes, salt, and pepper (to taste) over the sautéed vegetables. Cook covered over medium low heat for about 15 minutes.

8 . Place the browned cod fillets back into the skillet and stir the vegetables over the fish. Cook covered over medium low heat for another 15 minutes. Garnish with fresh parsley.

 

 

Cod with Sautéed Vegetables
 
Prep time
Cook time
Total time
 
Author:
Serves: 8
Ingredients
  • 2 lb cod fillets
  • Salt & pepper to taste
  • ¾ cup flour
  • Olive oil enough to cover bottom of pan
  • 2 garlic cloves
  • 1 medium onion
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 2 large carrots
  • ½ cup white wine
  • 28 oz diced tomatoes
  • ½ tsp chili flakes
  • Salt & pepper to taste
Instructions
  1. Season the cod fillets with salt and pepper. Then dredge both sides of the fillets in flour.
  2. Fill a skillet with enough olive oil to cover the bottom of the pan. Bring to medium high heat.
  3. Brown each fillet until almost completely done. Then set aside.
  4. In the same skillet, cook the garlic and chopped onion until translucent.
  5. Add the chopped bell peppers and carrots and sauté until tender.
  6. Add the white wine and cook over high heat for about 1 minute to let the alcohol cook out.
  7. Pour the diced tomatoes, chili flakes, salt, and pepper (to taste) over the sautéed vegetables. Cook covered over medium low heat for about 15 minutes.
  8. Place the browned cod fillets back into the skillet and stir the vegetables over the fish. Cook covered over medium low heat for another 15 minutes. Garnish with fresh parsley.