Description
This Savory Cod Stew delivers deep Mediterranean flavors without the complexity of traditional seafood dishes. It features flaky white fish, tender vegetables, and a rich tomato base, all prepared in under thirty minutes.
Ingredients
Scale
1.5 lbs Wild-Caught Cod Fillets
2 tbsp Extra Virgin Olive Oil
1 medium Yellow Onio
4 Garlic Cloves minced
28 oz can Fire-Roasted Tomatoes
2 cups Vegetable or Fish Stock
1 Bell Pepper chopped
1 tsp Dried Oregano
1 tsp Dried Thyme
Sea Salt to taste
Black Pepper to taste
1/4 cup Fresh Parsley
Instructions
- Heat the extra virgin olive oil in a large heavy-bottomed pot over medium heat. Add the chopped onion and bell pepper. Sauté for 5-7 minutes until the vegetables soften and the onions become translucent
- Stir in the minced garlic, dried oregano, and dried thyme. Cook for exactly one minute until fragrant
- Pour in the fire-roasted tomatoes and the stock. Bring the mixture to a gentle boil, then reduce the heat to low. Let the broth simmer for 10 minutes
- Pat the cod fillets dry and cut them into uniform 2-inch chunks. Season lightly with sea salt
- Gently nestle the cod pieces into the simmering liquid. Cover the pot with a tight-fitting lid. Cook for 5 to 7 minutes until the fish is opaque and flakes easily
- Turn off the heat and stir in the fresh parsley. Taste and adjust the seasoning if necessary
Notes
Use wild-caught cod for the best texture and flavor.
Store in an airtight container for up to two days in the refrigerator.
- Prep Time: 20 mins
- Cook Time: 10 mins
- Category: Dinner
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 285 kcal
- Sugar: 6g
- Sodium: 500 mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 4g
- Protein: 32g
- Cholesterol: 90 mg