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Healthy Recipes | Cod Fish in Tomato Sauce

Carol Blair
Sunday 29 September 2019
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My husband has been asking me to make fish in tomato sauce for some time. He wanted it to taste like the canned sardines in tomato sauce that he had growing up in Ukraine. Of course this Cod Fish in Tomato Sauce recipe is far better since it doesn’t come from a can! He agreed. The fish is flaky and juicy and the sauce is legit. It can be served warm or cold. 

The sauce is lightly tangy and sweet – we modified the sauce portion of this recipe from The New Ukrainian Cookbook. Oh p.s. have you tried capers? If you haven’t, don’t be afraid of them. For a loooong time I thought capers were scary – I’m not sure why, but it kept me from discovering them. They taste like salty mustard flavored pickles and they are a great addition to this dish. You can buy a small jar for $1-something.

This super easy and tasty Cod Fish in Tomato Sauce is perfect for pairing with rice, grits, or pasta. Your meal will be ready to serve in about 30 minutes.

You definitely don’t want to skip this recipe, friends. This Cod Fish in Tomato Sauce is one of the finest seafood meals and it’ll impress even the pickiest eaters. Prep is a breeze, clean-up is minimal, and the whole process is very easy, so you have no excuse not to try this cod fish recipe.

Cod Fish in Tomato Sauce

Prep Time: 15 minutes 
Cook Time: 30 minutes 
Total Time: 45 minutes
Servings: 6

Ingredients:

For the Tomato Sauce:
  • 2 cups vegetable stock
  • Seasonings: 1 bay leaf 6 black peppercorns, 6 allspice berries, 4 cloves
  • Juice of 1 small lemon 2 Tbsp
  • 1 Tbsp capers
  • 1 Tbsp honey
  • 4 Tbsp unsalted butter
  • 1 large sweet onion finely chopped
  • 1 garlic clove minced
  • 6 oz can tomato paste

For the Fish:
  • 1 tsp salt I used sea salt
  • 1/2 tsp ground black pepper
  • 1/4 cup light olive oil or avocado oil to sautee fish
  • 2 lbs cod fillets cut into 3-inch pieces (drain well, and pat dry with paper towels)
  • 2/3 cup all-purpose flour
  • Fresh parsley for garnish optional
What you will need:
  • a cheesecloth or tea infuser, or spice ball for holding spices.

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Instructions:

  1. First, In a large heavy-bottomed pan, melt 4 Tbsp butter and add finely diced onion. Cook over medium heat about 5 min or until onions are soft. Add 1 minced garlic clove, 6 oz tomato paste and continue cooking 5 min, stirring frequently, until tomato sauce starts to brown. Add 2 cups veggie stock and seasonings contained in a spice ball. Bring to a gentle boil then cover, reduce heat to low and simmer 20 min.
  2. Second, Meanwhile pat fish dry with several paper towels. In a shallow bowl, stir together 2/3 cup flour, 1 tsp salt, and 1/2 tsp pepper. Heat a large non-stick pan over medium heat and add 1/4 cup oil. Once oil is hot, quickly dredge both sides of fish in seasoned flour and place into the hot oil, working in batches if needed (don't crowd the pan). Saute 3 min per side or until golden, and cooked through, adding more oil as needed.
  3. Once sauce is done, remove and discard seasoning pouch. Add 2 Tbsp lemon juice, 1 Tbsp capers and 1 Tbsp honey and stir/cook another 2 minutes. Add fish and heat until warmed through, turning fish a couple times to coat. Sprinkle with fresh parsley and serve warm or cold. It keeps well for 2-3 days in the fridge.



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Carol Blair

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