Herbed Mediterranean Cod with Tomato and Bell Pepper Medley
Indulge in the flavors of the Mediterranean with this vibrant dish featuring succulent cod fillets bathed in a tangy tomato and honey sauce. This recipe, inspired by George Mateljan of The World's Healthiest Foods, offers a perfect balance of sweetness from the honey and freshness from the basil and parsley, making it a healthy and satisfying meal. Ideal for a low-cholesterol diet, this dish is not only delicious but also packed with nutrients. Serve it alongside whole grains or a fresh salad for a complete meal that transports you to the sun-kissed shores of the Mediterranean.
N/A
Servings
N/A
Calories
10
Ingredients
Ingredients
Cod fish fillet
1/3 lb (cut in half)
Honey
2 tablespoons (none)
Tomatoes
2 (diced)
Onion
1 (sliced thin)
Red bell pepper
1 (diced)
Low sodium chicken broth
1/2 cup (none)
Fresh basil
2 tablespoons (minced)
Fresh parsley
2 tablespoons (minced)
Salt
to taste (none)
Pepper
to taste (none)
Instructions
1
Start by thinly slicing the onion and letting it rest for 5 minutes to activate its health-promoting properties.
2
In a mixing bowl, combine the honey and diced tomatoes, stirring to mix well.
3
In a large skillet, sauté the sliced onions and diced red bell peppers over medium heat for about 2 minutes, just until they begin to soften.
4
Pour in the low-sodium chicken broth, add the cod fillets, and pour the honey-tomato mixture over the fish.
5
Cover the skillet and let the dish simmer over medium heat for 3-5 minutes, or until the cod is cooked through and flakes easily with a fork.
6
Once the fish is cooked, stir in the minced basil and parsley, and season with salt and pepper to taste.
7
Serve warm, garnished with additional herbs if desired.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Herbed Mediterranean Cod with Tomato and Bell Pepper Medley?
It is a vibrant seafood dish featuring cod fillets simmered in a tangy tomato and honey sauce with fresh herbs and bell peppers.
Who inspired this Mediterranean cod recipe?
This recipe was inspired by George Mateljan, the author of The World's Healthiest Foods.
What are the primary flavors in this dish?
The dish offers a balance of sweetness from honey, tanginess from tomatoes, and freshness from basil and parsley.
Is this recipe suitable for a low-cholesterol diet?
Yes, it is specifically described as an ideal dish for a low-cholesterol diet and is packed with nutrients.
What type of fish is recommended for this recipe?
The recipe calls for 1/3 lb of Cod fish fillet, cut in half.
Why do I need to let the sliced onions rest for 5 minutes?
Letting the onions rest after slicing helps activate their health-promoting properties before cooking.
How are the tomatoes prepared for the sauce?
Two tomatoes should be diced and then mixed with honey before being added to the fish.
What is the purpose of adding honey to the recipe?
The honey is used to create a tangy and sweet sauce when combined with the diced tomatoes.
What kind of bell pepper is used?
The recipe specifies using one diced red bell pepper.
Is this recipe gluten-free?
Yes, based on the tags and ingredients provided, this recipe is gluten-free.
How long should I sauté the onions and peppers?
You should sauté the sliced onions and red bell peppers for about 2 minutes over medium heat until they begin to soften.
What type of broth is used to simmer the fish?
The recipe uses 1/2 cup of low-sodium chicken broth.
How long does it take to cook the cod?
The cod should simmer for 3-5 minutes over medium heat until it is cooked through.
How can I tell when the cod is done?
The cod is finished cooking when it is opaque and flakes easily with a fork.
Which fresh herbs are added to the dish?
The recipe uses 2 tablespoons each of minced fresh basil and fresh parsley.
When are the herbs added during the cooking process?
The fresh basil and parsley are stirred in at the very end, once the fish is fully cooked.
What should I serve with this Mediterranean Cod?
It is recommended to serve this dish alongside whole grains or a fresh salad for a complete meal.
Can I use vegetable broth instead of chicken broth?
While the recipe calls for low-sodium chicken broth, vegetable broth can be used as a substitute if preferred.
Is this a quick meal to prepare?
Yes, it is tagged as a 'quick meal' and the cooking time for the fish is only 3-5 minutes.
How many ingredients are required in total?
There are 10 ingredients in this recipe, including seasonings like salt and pepper.
Can I use dried herbs instead of fresh?
Fresh herbs are recommended for the best flavor, but if using dried, you should reduce the amount to about one-third of the fresh measurement.
How do I season the final dish?
Once the fish is cooked and herbs are added, season with salt and pepper to taste.
What temperature should I use for sautéing and simmering?
Both the initial sautéing of vegetables and the simmering of the fish should be done over medium heat.
Can I add more honey if I want it sweeter?
The recipe calls for 2 tablespoons, but you can adjust the amount to your personal preference for sweetness.
What is the first step in preparing the vegetables?
The first step is to thinly slice the onion and let it rest for 5 minutes.
Do I cover the pan while cooking the fish?
Yes, you should cover the skillet while the cod is simmering to ensure it cooks through evenly.
What kind of onion should I use?
The recipe doesn't specify a type, but a standard yellow or white onion works well for slicing and sautéing.
Can I use frozen cod for this recipe?
Yes, you can use frozen cod, but ensure it is fully thawed and patted dry before cooking.
Is this dish considered a 'Mediterranean' style meal?
Yes, it is tagged as Mediterranean and uses classic regional ingredients like tomatoes, peppers, and fresh herbs.
How much fish is used in one batch of this recipe?
The recipe uses 1/3 lb of cod fillet, which is typically a single serving.