Description
Tender, flaky cod fillets seared until golden and baked in a rich, smoky roasted red pepper sauce with garlic, lemon juice, and smoked paprika. This Mediterranean-inspired seafood dinner is flavorful, wholesome, and easy to prepare in just 45 minutes.
Ingredients
4 cod fillets (about 6 ounces each)
2 tablespoons olive oil
Salt, to taste
Black pepper, to taste
1 cup roasted red peppers (jarred or homemade)
2 cloves garlic, minced
1 teaspoon smoked paprika
1/2 teaspoon red pepper flakes (optional)
1/2 cup vegetable broth or chicken broth
1 tablespoon fresh lemon juice
Fresh basil or parsley, chopped, for garnish
Instructions
- Preheat the oven to 400°F (200°C).
- Pat the cod fillets dry with paper towels to remove excess moisture. Season both sides with salt and freshly ground black pepper.
- Heat the olive oil in a large oven-safe skillet over medium-high heat. Add the cod fillets and sear for approximately 3–4 minutes per side, until lightly golden. Carefully transfer the fillets to a plate and set aside.
- In the same skillet, add the minced garlic and sauté for about 1 minute, stirring frequently until fragrant without allowing it to brown.
- Add the roasted red peppers, smoked paprika, and optional red pepper flakes. Stir well and cook for 2–3 minutes to release the spices' aromas and combine the flavors.
- Pour in the vegetable or chicken broth and fresh lemon juice. Stir to combine and simmer gently for approximately 5 minutes, allowing the sauce to thicken slightly. Taste and adjust the seasoning with additional salt, pepper, or lemon juice if needed.
- Carefully return the seared cod fillets to the skillet, nestling them into the roasted red pepper sauce. Spoon some sauce over each fillet.
- Transfer the skillet to the preheated oven and bake for approximately 10–12 minutes, or until the cod is opaque, flakes easily with a fork, and reaches an internal temperature of 145°F (63°C). Begin checking earlier if the fillets are thin.
- Remove the skillet from the oven and garnish with freshly chopped basil or parsley. Serve immediately with generous spoonfuls of roasted red pepper sauce and your favorite side dishes.
Notes
Choose thick, evenly sized cod fillets to ensure even cooking and prevent the fish from drying out.
Roasted red peppers packed in water provide a naturally sweet, smoky flavor without making the sauce overly oily. Freshly roasted bell peppers can also be used.
For a smoother sauce, blend the roasted red peppers with the broth before adding them to the skillet. Leave the peppers chopped for a more rustic texture.
For a creamy variation, stir 1/4 cup heavy cream into the sauce before returning the cod to the skillet.
For extra heat, increase the red pepper flakes or add a pinch of cayenne pepper.
For a Mediterranean variation, add sliced black olives, capers, and cherry tomatoes to the sauce.
For additional vegetables, stir a few handfuls of fresh baby spinach into the simmering sauce and allow it to wilt before adding the cod.
Haddock, halibut, or another firm white fish can replace cod. Adjust the cooking time according to the thickness of the fillets.
For a gluten-free meal, use certified gluten-free broth and seasonings.
Frozen cod can be used after thawing completely in the refrigerator. Pat thoroughly dry before searing.
If you do not have an oven-safe skillet, transfer the seared fish and prepared sauce to a lightly oiled baking dish before baking.
Serve with fluffy rice, mashed potatoes, couscous, roasted potatoes, steamed broccoli, sautéed zucchini, green beans, or a fresh garden salad.
The roasted red pepper sauce can be prepared 2–3 days in advance and refrigerated in an airtight container.
Refrigerate cooked leftovers in an airtight container with the sauce within 2 hours of cooking. Store at 40°F (4°C) or below for up to 3–4 days.
Freeze cooled cod and sauce in a freezer-safe container for up to 2–3 months for the best texture. Thaw overnight in the refrigerator before reheating.
Reheat gently in a covered skillet over low heat with a splash of broth or water, or in a covered oven-safe dish at 300°F (150°C). Reheat leftovers to 165°F (74°C).
Nutrition values are approximate per serving and may vary depending on the cod, broth, roasted peppers, and olive oil used.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Pan Searing and Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cod fillet with roasted red pepper sauce
- Calories: 340 kcal
- Sugar: 3 g
- Sodium: 480 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 7 g
- Fiber: 2 g
- Protein: 40 g
- Cholesterol: 85 mg
