Mediterranean Fried Cod with Sweet Peppers and Garlic
Inspired by the traditional Spanish dish from Karlos Arguiñano, this delightful recipe features tender cod fillets perfectly fried until golden and served alongside sautéed sweet green peppers and aromatic garlic. The unique flavor profile of the mild green peppers, combined with the freshness of spring onions, creates a vibrant yet comforting dish that celebrates Mediterranean cuisine. Ideal for a light meal or a special occasion, this dish embodies simplicity and flavor, giving you a taste of Spain right at home. Serve it with a side of crusty bread to soak up the exquisite flavors.
2
Servings
250
Calories
6
Ingredients
Ingredients
Fresh cod fillets
2 (cut in half (approx. 200 g each))
Green peppers
3 (cleaned and cut into strips)
Spring onion
1 (peeled and julienned)
Garlic cloves
2 (crushed but unpeeled)
Olive oil
5 tablespoons (for frying)
Salt
to taste (for seasoning)
Instructions
1
Begin by preparing the spring onion: peel and julienne it into thin strips.
2
Next, clean the green peppers by removing their stems and seeds. Slice them into thin strips.
3
Crush the garlic cloves gently using the broad side of a chef's knife, leaving the skin on for now.
4
In a large frying pan, heat the olive oil over medium heat. Once hot, add the unpeeled garlic cloves and fry until they become golden and fragrant, about 2-3 minutes. Once done, carefully transfer the garlic to a plate, peel them, and set aside.
5
In the same pan, gently place the cod fillets skin-side up. Cook for 3 minutes before carefully flipping them over. If the skin is still intact, always start cooking with the flesh side first for a better texture. Cook them for an additional 3 minutes until they are golden and cooked through. Remove the cod from the pan and place it on a serving plate.
6
Add the julienned spring onion and sliced green peppers to the hot pan, seasoning them with a pinch of salt. Sauté on medium-low heat for about 12 minutes until the vegetables are soft and flavorful.
7
Return the cooked cod to the pan along with any juices released while resting. Also, add the peeled garlic back into the pan. Gently heat everything together on medium-low for another minute.
8
Finally, plate the cod alongside the sautéed peppers and garlic, ensuring each serving is visually appealing. Enjoy your Mediterranean-inspired meal!
Nutrition Information
15
Fat
10
Carbs
20
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Fried Cod with Sweet Peppers and Garlic?
It is a traditional Spanish-inspired dish featuring fried cod fillets served alongside sautéed green peppers and fragrant garlic.
Who is the inspiration behind this cod recipe?
The recipe is inspired by a traditional Spanish dish created by Karlos Arguiñano.
How many servings does this recipe provide?
This recipe is designed to serve 2 people.
What is the calorie count for one serving of this dish?
Each serving contains approximately 250 calories.
How much protein is in this Mediterranean cod dish?
There are 20 grams of protein per serving.
What is the fat content per serving?
This recipe contains 15 grams of fat per serving.
How many carbohydrates are in each serving?
There are 10 grams of carbohydrates per serving.
What are the primary ingredients needed?
The ingredients include fresh cod fillets, green peppers, spring onion, garlic cloves, olive oil, and salt.
How should I prepare the spring onion?
The spring onion should be peeled and julienned into thin strips.
How do I prepare the green peppers?
The green peppers should be cleaned by removing stems and seeds, then sliced into thin strips.
Do I peel the garlic before frying it initially?
No, the garlic cloves should be crushed gently but left unpeeled for the initial frying process.
How long should the garlic be fried?
Fry the unpeeled garlic in olive oil for about 2-3 minutes until golden and fragrant.
Which side of the cod should I cook first?
You should start cooking with the flesh side first (skin-side up) for better texture.
How long does the cod take to cook?
The cod should be cooked for 3 minutes on one side and an additional 3 minutes after flipping.
How long do the vegetables need to sauté?
The julienned spring onion and green peppers should sauté on medium-low heat for approximately 12 minutes.
What amount of olive oil is used for frying?
The recipe calls for 5 tablespoons of olive oil.
How should the cod fillets be sized?
The recipe recommends 2 fresh cod fillets, each approximately 200 grams, cut in half.
What tags are associated with this recipe?
Tags include coastal cuisine, mediterranean, fish, healthy dinner, easy recipe, spanish dish, and comfort food.
Is this recipe considered healthy?
Yes, it is categorized as a healthy dinner and features fresh Mediterranean ingredients.
What should I do with the garlic after frying it the first time?
Transfer it to a plate, peel it, and set it aside to be added back to the pan at the end.
What should I serve with this Mediterranean cod?
It is ideal to serve this dish with a side of crusty bread to soak up the flavors.
When do I add the salt?
Add a pinch of salt to the spring onion and green peppers when you begin sautéing them.
What is the final step before plating?
Gently heat the cod, sautéed vegetables, and peeled garlic together for one minute on medium-low heat.
Is there any sugar in this recipe?
According to the nutritional information, there is no sugar in this dish.
What is the total ingredient count?
The recipe uses 6 main ingredients.
How do I ensure the best texture for the cod?
By frying the flesh side first and then the skin side, and ensuring the pan is hot before adding the fish.
Is there fiber in this dish?
The fiber content is not specified for this recipe.
What kind of peppers are best for this recipe?
Mild green peppers are used to create the unique flavor profile for this dish.
Is this dish easy to prepare?
Yes, it is tagged as an easy recipe that embodies simplicity and flavor.
Can I use the resting juices from the fish?
Yes, you should return any juices released while the cod was resting back to the pan during the final heating.