Sautéed Cod with Italian Sauce

Sautéed Cod with Italian Sauce
Staff Writer

Cindy’s Table

This is a really easy Italian dinner to put together, using ingredients that are often sitting in your pantry. 

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4
Servings
175
Calories Per Serving
Deliver Ingredients

Notes

Note: We tasted tested this new dish last night and it was very good. The next time I make this sauce I may either try capers or olives.

Ingredients

  • 4  Tablespoons  olive oil, divided
  • small yellow onion, chopped
  • cloves garlic, minced
  • yellow bell pepper, chopped
  • slices hot capacola
  • slices pancetta
  • One  14-ounce can petite diced tomatoes, with juice
  • 1 1/2  Teaspoon  dried thyme
  • 1  Teaspoon  dried parsley
  • 1/4  Cup  red wine
  • 1/2  Cup  low-sodium chicken broth
  • Four  6-ounce cod loins
  • 2  Teaspoons  dried thyme
  • 1 1/2  Teaspoon  sea salt, plus more to taste
  • 1/2  Teaspoon  freshly ground pepper, plus more to taste

Directions

Heat 2 tablespoons of the olive oil in a large Dutch oven, add the onion, and cook until tender over medium-low heat. Add the garlic and continue to cook until tender. Add the yellow peppers and cook for 2 minutes. Then add in the capacola and pancetta. Cook for about 3 minutes, until the peppers start to soften and the meat starts to crisp.

Add the tomatoes, thyme, and parsley and simmer, stirring often using a wooden spoon, over low heat for 20 minutes.

Add the red wine and chicken broth and cook on low heat for another 10-15 minutes. Taste for additional seasonings.

Heat a large griddle pan until very hot, add the rest of the olive oil. Season the codfish on both sides with thyme, salt, and pepper.

Add the cod loins to the pan. Lower the heat to medium and sauté until the fish is golden brown on the bottom, about 6-8 minutes. Turn the fish over and finish cooking for another 2-3 minutes. Let sit for 5 minutes.

To serve ladle Italian sauce in the middle of the pate them place sautéed cod in the center and serve immediately.

Nutritional Facts

Total Fat
16g
23%
Sugar
1g
1%
Saturated Fat
2g
8%
Cholesterol
1mg
0%
Carbohydrate, by difference
8g
6%
Protein
2g
4%
Vitamin A, RAE
10µg
1%
Vitamin C, total ascorbic acid
6mg
8%
Vitamin K (phylloquinone)
103µg
100%
Calcium, Ca
98mg
10%
Choline, total
3mg
1%
Fiber, total dietary
3g
12%
Folate, total
16µg
4%
Iron, Fe
6mg
33%
Magnesium, Mg
15mg
5%
Phosphorus, P
20mg
3%
Sodium, Na
137mg
9%
Water
22g
1%

Cod Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Cod Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Cod Wine Pairing

Most white wines (especially albariño) and rosé with most fish dishes. Muscadet, sancerre, or New Zealand sauvignon blanc with cold fish dishes; chardonnay, pinot gris/grigio, or pinot blanc with grilled or roasted fish; sauvignon blanc or gewürztraminer with baked fish; grüner veltliner with fish pâté; vintage or non-vintage champagne or sparkling wine with light fish dishes; fino or manzanilla with small fried fish; junmai, junmai-ginjo, or junmai-daiginjo with teriyaki fish.