When Fish Meets Spicy Red Sauce

I try to have a package of frozen, wild-caught Cod from Trader Joe's in my freezer at all times.  Fish is a favorite protein of mine, and hopefully of yours!  It's versatile, cooks quicker than other meats and is oh soo good for you. Herein lies one of my favorite fish toppings. The wonderful omega oils in the fish and the high antioxidant content of cooked tomatoes blend in a wonderful nutrition-filled dish.

It's quick and easy to boot.

This recipe can be made with Salmon or Snapper (not farm raised) if you prefer.

Cod in Spicy Red Sauce

  • 2 Tbs. virgin Olive Oil
  • 1/3 c. finely chopped organic Onion
  • 1 Garlic clove, minced
  • 1 Shallot, minced
  • 3 c. canned organic Plum Tomatoes, drained, seeded and coarsely chopped
  • 1/2 c. chopped Green Olives
  • 3 Tbs. organic Tomato Paste
  • 1 tsp. Thyme
  • ¼ tsp. ground Fennel
  • 1/8 tsp. Cayenne Pepper
  • 2 Tbs. minced organic Parsley
  • Sea Salt and pepper to taste
  • 6  6-oz. cold water Cod filets
  • Cilantro leaves for garnish (opt.)

Preheat oven to 425º F.

Heat the oil in a heavy saucepan over medium heat.  Cook onions, garlic and shallot until soft but not brown.

Add remaining ingredients, stir to blend, and then simmer for 10 minutes on medium low.  Taste and adjust seasoning.

Lightly oil a baking dish large enough to accommodate the fish in a single layer.  Arrange filets in the dish.  Pour sauce over fish and bake for 15 – 20 mins.  or until fish is no longer translucent and the sauce is bubbling.

 

Serve w whole wheat couscous, wild rice, or whole grain pasta and a vegetable.

~ Sahtein! ♥