Pan-roasted Pacific cod with braised bell pepper, artichokes and tomato

Pan-roasted Pacific cod with braised bell pepper, artichokes and tomato

2
Servings
600
Cal/serving
20
Min
Paleo Gluten Free Dairy Free Soy Free

Here at Sun Basket we work hard to provide sustainably harvested fish in our weekly meal plans, which is why we often turn to Pacific cod. It’s consistently listed as a Monterey Bay Aquarium Seafood Watch Best Choice. We also like that it’s an excellent source of low-fat protein and how it cooks up lean and flaky with a mild flavor that goes well with this earthy braised vegetable stew.

Ingredients

  • 2 Pacific cod filets
  • 1-2 shallots
  • 2 garlic cloves
  • 1 small bunch red chard
  • 1 bell pepper
  • Artichoke hearts
  • ¼ teaspoon Aleppo pepper (optional)
  • Diced San Marzano tomatoes (canned)
  • 1 tablespoon tomato paste
  • Fresh oregano

Instructions

1

Cook the cod

Heat the oven to 200°F.
  • Pat the cod fillets dry and season both sides with salt and pepper.
In a nonstick frying pan over medium heat, warm 1 to 2 tablespoons oil until hot but not smoking. Cook the cod until golden brown, about 5 minutes each side. Transfer the cod to a sheet pan and keep warm in the oven.
While the cod cooks, prepare the vegetables.

2

Prep the vegetables

  • Peel and chop the shallots.
  • Chop the garlic.
  • Peel and chop the shallots.
  • Strip the chard leaves from their stems. Rinse and chop the leaves and the stems, keeping them separate.
  • Cut the bell pepper into 1-inch dice. Discard the seeds.
  • Rinse the artichokes.
  • Chop the oregano leaves.

3

Cook the vegetables

In the same pan used to cook the fish, add more oil if the pan seems dry and warm over medium high heat until hot but not smoking. Add the shallots, garlic, chard stems, bell pepper, and the aleppo pepper, if using. Season with salt and pepper and cook, stirring occasionally, until the shallots and chard are just tender, about 5 minutes. Stir in the tomato paste cook until slightly caramelized, about 1 minute. Add the artichokes, tomatoes, oregano, and the chard leaves. Season with salt and pepper. Add ½ cup water and cook, stirring occasionally, until the liquid has been reduced by half, about 5 minutes longer.

4

Serve

Transfer the braised vegetables to individual bowls. Top with the fish and serve.

Nutrition per serving: Calories: 600, Protein: 35 g, Total Fat: 36 g, Monounsaturated Fat: 27 g, Polyunsaturated Fat: 4 g, Saturated Fat: 5 g, Cholesterol: 80 mg, Carbohydrates: 38 g, Fiber: 9 g, Added Sugar: 0 g, Sodium: 1630 mg

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