Cod in Tomato and Pepper Sauce

Cod fillet in tomato sauce with green beans and new potatoes
Diana Miller / Getty Images
  • Total: 30 mins
  • Prep: 10 mins
  • Cook: 20 mins
  • Yield: 4 servings
Nutritional Guidelines (per serving)
472 Calories
19g Fat
35g Carbs
39g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
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Nutrition Facts
Servings: 4 servings
Amount per serving
Calories 472
% Daily Value*
Total Fat 19g 24%
Saturated Fat 3g 17%
Cholesterol 88mg 29%
Sodium 705mg 31%
Total Carbohydrate 35g 13%
Dietary Fiber 3g 12%
Protein 39g
Calcium 138mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

All the goodness you need on one plate with this delicious and remarkably easy to make dish. Cod is a favorite British Fish, it is tasty, nutritious and so quick and easy to cook and the fish used mainly for fish and chips. This Cod in Tomato and Pepper Sauce Recipe is so simple to make, it will quickly become a family favorite as it is in this house.

In recent years the cod has gone through some difficult times and was once on the endangered species list thanks to overstretched fishing quotas. Always ensure the cod you buy is from a sustainable source. Your fishmonger should be able to advise you.

Ingredients

  • 3 tablespoons vegetable oil
  • 1 small onion (finely chopped)
  • 1 garlic clove (minced)
  • 1 red bell pepper (seeded, cored and thinly sliced)
  • 400g can chopped tomatoes
  • 6 thin slices of Chorizo sausage (cut into matchsticks)
  • Tiny pinch chili flakes
  • 4 skinless cod fillets
  • Sea salt and black pepper

Steps to Make It

  1. Heat the 3 tablespoons vegetable oil in a large frying pan. Add the finely chopped onions and cook gently for 4 minutes until soft but not brown, watch carefully to make sure it does not burn. Add the minced garlic and cook for another minute.

  2. Add the pepper slices and cook for another minute. Add the tomatoes, Chorizo and chili flakes. Turn the heat to medium and bring to a gentle simmer, reduce the heat, and cook for 10 minutes.

  3. Meanwhile, lightly season the cod fillets with sea salt and a little black pepper. Steam the cod fillets in a steamer for 4 to 6 minutes.

  4. Place the pepper and tomato sauce in a serving dish and lay the fillets on top and serve with green beans or any other seasonal vegetable. 

  5. This dish needs to be cooked fresh; it does not freeze well though the sauce can be made in advance. 

Alternatives to Cod in This Recipe

Cod is a lovely, flaky, plump fish and works so, so well in this recipe. That, however, does not mean you cannot use a different fish if you choose. You will need to choose one which has the same robust texture and flavor, or the sauce will swamp the flavor of the fish. Recommended are halibut, pollock, salmon, turbot, monkfish, and any other strong fleshed fish. 

Alternatives for the Sauce

By far this sauce is the best combination as the punch of the Chorizo and the sweetness of tomato and peppers work very well together. To ring the changes, add fresh herbs such as basil or a sweet aniseed flavor of chervil. If using hard stemmed herbs like Rosemary approach with caution, the flavor of these herbs can take over.