Portuguese Style Baked Cod with Tomato and Peppers
Experience the vibrant flavors of Portugal with this delightful Baked Cod recipe. This dish features tender cod fillets layered with a savory and aromatic tomato sauce, enriched with sautéed onions, garlic, and green peppers, and seasoned with a hint of paprika. Perfect for a weeknight dinner, this meal is not only simple to prepare but also fully customizable with your favorite firm white fish. Serve it hot, garnished with fresh parsley, and enjoy the taste of the Mediterranean in your own home.
N/A
Servings
137
Calories
11
Ingredients
Ingredients
olive oil
2 (tablespoons)
onion
1 (peeled and chopped)
garlic cloves
2 (peeled and chopped)
green pepper
1 (cored and chopped)
canned tomatoes
14 (ounce can, chopped)
paprika
2 (teaspoons)
cod steaks or fillets
4 (fresh or thawed)
fresh parsley
to taste (chopped, for garnish)
salt
to taste
pepper
to taste
garlic powder
to taste
Instructions
1
Preheat your oven to 375°F (190°C) and lightly grease a large ovenproof dish.
2
Season the cod fillets generously with salt, pepper, and garlic powder, then set aside to marinate while you prepare the sauce.
3
In a large skillet, heat olive oil over medium heat. Once hot, add the chopped onion, minced garlic, and green pepper. Sauté for about 5 minutes or until the vegetables are softened and fragrant.
4
Stir in the canned tomatoes and paprika, allowing the mixture to come to a gentle boil. Reduce the heat and simmer for another 5 minutes, stirring occasionally, until the sauce thickens slightly. Taste and adjust seasoning with salt and pepper as necessary.
5
Arrange the seasoned cod fillets in the greased ovenproof dish. Pour the tomato sauce over the cod, ensuring the fillets are well-coated.
6
Transfer the dish to the preheated oven and bake for approximately 20 minutes, or until the cod is opaque and flakes easily with a fork.
7
Once done, remove from the oven, sprinkle with chopped fresh parsley for garnish, and serve hot.
Nutrition Information
6g
Fat
10g
Carbs
11g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Portuguese Style Baked Cod?
It is a traditional-style Mediterranean fish dish featuring cod fillets baked in a savory sauce made of tomatoes, onions, garlic, and green peppers.
What kind of fish can I use for this recipe?
While cod is traditional, you can use any firm white fish fillets or steaks, such as haddock, halibut, or pollock.
At what temperature should the oven be set?
Preheat your oven to 375°F (190°C) for the best results.
How long does it take to bake the cod?
The cod typically takes about 20 minutes to bake, or until the fish is opaque and flakes easily with a fork.
Is this recipe healthy?
Yes, it is a nutritious meal with 137 calories, 11g of protein, and 6g of fat per serving.
What are the main seasonings used on the fish?
The cod fillets are seasoned generously with salt, pepper, and garlic powder before baking.
What ingredients are in the sauce?
The sauce consists of olive oil, chopped onion, minced garlic, green pepper, canned tomatoes, and paprika.
Can I use frozen cod?
Yes, you can use frozen cod steaks or fillets, but ensure they are fully thawed before you begin preparation.
What is the calorie count per serving?
Each serving contains approximately 137 calories.
How many grams of protein are in this dish?
There are 11g of protein per serving in this baked cod recipe.
What type of tomatoes should I use?
A 14-ounce can of chopped tomatoes is recommended for the sauce base.
How do I prepare the vegetables?
The onion and garlic should be peeled and chopped, and the green pepper should be cored and chopped.
Can I substitute the green pepper?
Yes, you can use red or yellow bell peppers if you prefer a slightly sweeter flavor.
How much paprika is required?
The recipe calls for 2 teaspoons of paprika to be stirred into the tomato sauce.
How do I know when the cod is finished cooking?
The fish is done when it becomes opaque throughout and the flesh flakes easily when tested with a fork.
Should I grease the baking dish?
Yes, you should lightly grease a large ovenproof dish before adding the fish and sauce.
Is this recipe gluten-free?
Yes, the ingredients listed are naturally gluten-free, making it suitable for those with gluten sensitivities.
What should I serve with this cod?
This dish pairs beautifully with crusty bread, boiled potatoes, or a side of white rice to soak up the sauce.
Can I use fresh tomatoes instead of canned?
Yes, you can substitute fresh chopped tomatoes, though you may need to simmer the sauce slightly longer to achieve the right consistency.
How much olive oil is used?
The recipe uses 2 tablespoons of olive oil to sauté the vegetables.
What garnish is recommended?
Freshly chopped parsley is used as a garnish to add a pop of color and fresh flavor.
How many carbohydrates are in this meal?
There are 10g of carbohydrates per serving.
How long should I sauté the vegetables?
Sauté the onion, garlic, and pepper for about 5 minutes or until they are softened and fragrant.
Should the sauce be thickened before baking?
Yes, simmer the sauce for about 5 minutes until it thickens slightly before pouring it over the fish.
Can I make this dish ahead of time?
You can prepare the tomato sauce in advance and store it in the refrigerator until you are ready to bake the fish.
Is this dish dairy-free?
Yes, this recipe is entirely dairy-free as it uses olive oil instead of butter.
What kind of paprika should I use?
Standard sweet paprika is usually used, but you can use smoked paprika for a deeper, smokier flavor.
Can I add other ingredients like olives?
Yes, adding black olives or capers is a common variation that fits the Portuguese style perfectly.
Does this recipe work for meal prep?
Yes, it reheats well, though fish is usually best enjoyed fresh to maintain its tender texture.
How much garlic is in the recipe?
The recipe uses 2 cloves of minced garlic in the sauce plus additional garlic powder for seasoning the fish.