Welcome to our recipe for Mediterranean Cod with Orange Peppers, Potatoes, and Parsley In Aromatic Broth! This flavorful and colorful dish is inspired by the vibrant and healthy cuisine of the Mediterranean. It’s a perfect meal for a cold winter evening, as it’s warm, comforting, and packed with nutrients.
To make this dish, you’ll need a few key ingredients: cod fillets, orange bell peppers, potatoes, parsley, and a variety of aromatic herbs and spices. We recommend using fresh cod for this recipe but frozen is fine (as long as it is not too salty = bathe and wash well), as it has a delicate and flaky texture that pairs beautifully with the bright and tangy flavors of the peppers and herbs.
Finally, sprinkle the chopped parsley over the top of the dish and serve it hot, with a sprinkle of fresh lemon juice and a drizzle of olive oil.
Lastly, Food is Mood – the evidence-based health benefits of the Mediterranean diet is so delicious, anyone can do it ! Enjoy!!
– ‘Dr. Thomas’ Campi, editor – Food is Mood!
Ingredients:
- 2 pounds cod fillets fresh is best (or frozen is ok if you bathe and wash well to let out the salt)
- 2 medium orange long sweet peppers, thinly sliced
- 1 pound whole small potatoes with skin
- 6 cloves garlic, minced
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1/2 cup Extra Virgin Olive Oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup white wine
- 2 tablespoons fresh Italian flat-leaf parsley, finely chopped
- 2 lemons
Directions:
- Warm your large cooking plan on the stove on medium-high heat.
- Add the extra virgin olive oil (add when the pan is warm, not hot or the oil will splatter).
- Arrange the cod fillets, orange peppers, and potatoes.
- In a small bowl, mix together the minced garlic, paprika, cumin, salt, and black pepper. Sprinkle the spice mixture over the cod, peppers, and potatoes.
- Pour the white wine over the top of the ingredients.
- Heat until the cod is cooked through and the vegetables are tender. Note the cod will release much water before cooked, so please give it time about 40 minutes.
- Sprinkle the chopped parsley over the top, squeeze the fresh lemon juice and serve hot.
Tips:
- Use small potatoes that will cook through; otherwise, you will need to half or quarter them.
- This dish can be made in the oven, but the stove top preserves more liquid broth.
- You can use any type of white fish fillets for this recipe, such as halibut or tilapia.
- If you don’t have white wine on hand, you can use additional chicken broth or nothing – the cod is liquidity.
- For a little extra flavor, try adding a squeeze of fresh lemon juice or orange juice over the top of the dish before serving.
- If you prefer a spicier dish, you can increase the amount of paprika and cumin or add a pinch of chili flakes.
- This dish pairs well with a simple green salad or a side of crusty bread to soak up the flavorful broth.
Ingredients
- 2 pounds 2 pounds cod fillets fresh is best (or frozen is fine if you bathe and wash well to let out the salt)2 medium orange long sweet peppers, thinly sliced
- 1 pound 1 pound whole small potatoes with skin
- 4-6 cloves garlic, minced
- 1 tsp paprika
- 1 tsp ground cumin
- 1/2 cup Extra Virgin Olive Oil
- 1/2 tsp black pepper
- 1/4 tsp black pepper
- 1/4 cup white wine
- 1 large bunch fresh Italian flat-leaf parsley
- 2 whole halved lemons
Instructions
- Warm your large cooking plan on the stove on medium-high heat.
- Add the extra virgin olive oil (add when the pan is warm, not hot or the oil will splatter).
- Arrange the cod fillets, orange peppers, and potatoes.
- In a small bowl, mix together the minced garlic, paprika, cumin, salt, and black pepper.
- Sprinkle the spice mixture over the cod, peppers, and potatoes.
- Pour the white wine over the top of the ingredients.
- Heat until the cod is cooked through and the vegetables are tender. Note the cod will excrete much water before cooked, so please give it time about 40 minutes.
- Sprinkle the chopped parsley over the top, squeeze the fresh lemon juice and serve hot.
