Mediterranean tomato-braised cod with oregano

Paleo, Gluten Free, Soy Free, Dairy Free, Low Calorie

2 Servings, 530 Calories/Serving

30 – 40 Minutes

This paleo and gluten-free main course has all the flavor of a classic seafood braise, but requires a fraction of the effort and time.


  • 6 ounces broccoli crowns
  • ¼ preserved lemon
  • 3 tablespoons slivered almonds
  • 1 anchovy fillet
  • Peeled fresh garlic
  • Two 6-ounce wild Pacific cod fillets
  • Fresh oregano
  • Fresh flat-leaf parsley
  • 1 tablespoon tomato paste
  • 1 cup diced tomatoes
  • ½ teaspoon Marash chile flakes (optional)
  • 2 ounces baby spinach



Cook the broccoli

  • Cut the broccoli crowns into 1-inch florets.
  • Remove any pulp from the preserved lemon; finely chop the peel.
In a large frying pan over medium-high heat, warm 1 tablespoon oil until hot but not smoking. Add the broccoli and cook, stirring occasionally, until lightly charred but still crunchy, 5 to 7 minutes. Reduce the heat to medium, stir in the preserved lemon and almonds, and cook until the almonds are lightly toasted, 1 to 2 minutes. Season to taste with salt and pepper.
While the broccoli cooks, start the stew.


Prep the stew ingredients

  • Coarsely chop the anchovy.
  • Finely chop, press, or grate enough garlic to measure 1 teaspoon.
  • Pat the cod dry with a paper towel; cut the fish into 1½-inch pieces and season generously with salt and pepper.
  • Strip the oregano leaves from the stems; coarsely chop the leaves.
  • Strip the parsley leaves from the stems; coarsely chop the leaves.


Cook the stew

In a medium sauce pot over medium heat, warm 2 tablespoons oil until hot but not smoking. Stir in the anchovy and garlic and cook until fragrant, about 1 minute. Stir in the tomato paste and cook until starting to darken, about 30 seconds. Add the tomatoes and cook, stirring occasionally, until the tomatoes begin to break down, 2 to 3 minutes.
Add the cod, oregano, and as much Marash chile as you like and stir to combine. Add ¾ cup water, raise the heat to medium-high, and bring to a boil. Reduce to a vigorous simmer and cook, stirring occasionally, until the broth has thickened and the cod is opaque and cooked through, 5 to 7 minutes. Remove from the heat and stir in the parsley and spinach. Season to taste with salt and pepper and drizzle with 1 tablespoon oil.



Transfer the cod stew to individual bowls and serve with the broccoli on the side.

Nutrition per serving: Protein: 37g (74% DV), Fiber: 7g (28% DV), Total Fat: 33g (51% DV), Monounsaturated Fat: 25g, Polyunsaturated Fat: 3.5g, Saturated Fat: 4g (20% DV), Cholesterol: 80mg (27% DV), Sodium: 630mg (26% DV), Carbohydrates: 20g (7% DV), Total Sugars: 7g, Added Sugars: 0g (0% DV). Not a significant source of trans fat.
Contains: fish, tree nuts.

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