Note that red and yellow bell peppers (sweet capsicums) were used. Any combination of red, yellow, and/or green bell peppers works just fine and makes a colorful presentation. Any firm white fish (such as halibut, grouper, or shark) may be substituted for the cod. This recipe is easily halved for an intimate dinner.
- 1 red, yellow, or green bell pepper (sweet capsicum), cored, seeded, and sliced into 1/2-inch strips
- 1 medium sweet onion, halved and sliced into 1/2-inch strips
- 10 whole cloves of garlic, peeled
- 1 Tablespoon extra-virgin olive oil
- 2 cups canned crushed tomatoes
- 12 kalamata olives
- 1/2 teaspoon Caribbean seasoning blend or lemon pepper
- 4 (about 5 ounces each) cod filets (see Notes)
- Kosher salt and black pepper to taste, optional
- Over medium-low heat, saute bell peppers, onions, and whole garlic cloves in olive oil until vegetables are limp.
- Add crushed tomatoes, olives, and seasoning or lemon pepper. Continue cooking until garlic cloves are easily pierced with a fork. Add a bit of water if the mixture becomes too dry.
- Raise heat to medium. Add filets to the mixture. Saute until cod is cooked through and flakes easily with a fork. Season to taste with salt and pepper, if desired.
- Serve cod filets with the Provencal sauce over the top.
Note: Any firm white fish may be substituted for the cod, such as halibut, grouper, or shark.
|Nutritional Guidelines (per serving)|
|Total Fat||6 g|
|Saturated Fat||1 g|
|Unsaturated Fat||4 g|
|Dietary Fiber||4 g|