Mediterranean tomato-braised cod with oregano
Paleo, Gluten Free, Soy Free, Dairy Free, Low Calorie
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.
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
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.
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.