As you know, fish is a very important part of the Mediterranean diet, it’s low in fat, high in protein and loaded with so many health benefits. This is the Ultimate Spanish Cod Recipe with Tomato Sauce. It is loaded with flavours, easy to make and all done using just one pan.
INGREDIENTS
Salt
2 x 150g cod fillet steaks
3 tablespoons olive oil
1 fresh red chillies, sliced
1 garlic cloves, crushed
1 400g tins chopped tomatoes
1 tablespoon tomato concentrate
half teaspoon of paprika
1 handful black olives
1 handful capers under salt, rinsed
1 small handful flat-leaf-parsley chopped, plus extra to serve
METHOD
Preheat oven 220⁰C
Lightly salt the two pieces of fish and put to one side while you make the sauce.
In a large frying pan or shallow pan for which you have a lid, gently warm the olive oil and the chillies for a few minutes, until they sizzle. Keeping the flame low, add the garlic, stir for a few seconds, then add the tomatoes, tomato concentrate and a pinch of salt.
Leave the sauce to come up to a lively simmer, then turn it down to a gentle one, cover and leave for 30-40 minutes, every now and then lifting the lid to stir. Taste and adjust for salt, add a little sugar to sweeten, if you think it needs it, then stir in the olives, capers and parsley.
Lay the fish fillets in the sauce, making sure they are well spaced out and more or less immersed (they won’t be entirely covered). Bake uncovered in a 220C for 10 -15 on minutes
Serve topped with more chopped parsley, and plenty of crusty bread.
Original recipe Rachel Roddy writing in the Guardian.
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