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Mediterranean Poached Cod

4 (6 oz) cod fillets

salt and pepper to taste

1 tbs olive oil

1 shallot, fine chop

3 cloves garlic, minced

1/4 cup dry white wine

1 cup low sodium broth (or water)

16 oz fire roasted bell peppers, drained

2 tbs capers

1 small jalapeño, sliced

1/2 tsp dried oregano

10 Kalamata olives, halved

fresh basil for garnish


Pat your fish dry and and season with salt and pepper to taste, both sides.

Puree your bell peppers until smooth.

In a large deep skillet, heat your olive oil on medium. Add in the shallot and sauteé for 2 minutes. Stir in the garlic for 30 seconds. Pour in your wine and stir for 30 seconds. Mix in the broth, pureed peppers, capers, jalapeño, oregano and season with salt and pepper to taste. Add the fish to the pan and bring the sauce to a simmer on low heat. Cover the pan and cook on low for about 5-10 minutes (time varies with thickness of fish), mine took 10-12 minutes. Fish should flake off easily. Taste and season the 'sauce' with salt and pepper to taste. Serve with rice, top with extra sauce and olives and basil.


You can use vegetable or chicken broth. Or just water.

You can sub in diced tomatoes for the roasted bell peppers.

prep time: 15 minutes cook time: 15 minutes Total time: 30 minutes



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