4.5
2 ratings

Alaskan Pacific Cod with Spicy Fennel and Tomato Sauce

Dress up cod with homemade fennel and tomato sauce
Courtesy of McCormick

Alaskan Pacific Cod is a versatile fish that can easily be dressed up due to its mild flavor. This recipe tops the fish with a homemade tomato, fennel seed and olive sauce.

Recipe courtesy of McCormick

Ready in
40 m
10 m
(prepare time)
30 m
(cook time)
4
Servings
302
Calories Per Serving

Ingredients

  • 3 Tablespoons olive oil, divided
  • 1 Cup diced onion
  • 1 Tablespoon minced fresh garlic
  • 1/2 Teaspoon McCormick® Fennel Seed, cracked
  • 6 Tablespoons dry white wine, such as Sauvignon Blanc
  • 1 can (14 1/2 ounces) diced tomatoes, undrained
  • 1/4 Teaspoon McCormick® Crushed Red Pepper
  • 1/3 Cup sliced Italian green olives, such as Castelvetrano
  • 4 Alaskan Pacific Cod filets, about 6 ounces each
  • Salt and pepper, (optional)
  • Chopped parsley, for garnish, if desired

Directions

Heat 2 tablespoons of the olive oil in large skillet on medium heat.

Add onions; cook 2 to 3 minutes, stirring often until softened.

Add garlic and cracked fennel seed; cook and stir 1 minute until fragrant.

Add wine to deglaze, scraping browned bits from bottom of pan.

Simmer until liquid is reduced by half, about 5 minutes.

Stir in tomatoes and crushed red pepper; reduce heat to low and cook 10 minutes.

Add olives and cook 3 minutes longer.

Turn off heat and keep warm.

Meanwhile, pat cod filets dry with paper towels.

Season filets with salt and pepper, if desired.

Heat remaining 1 tablespoon olive oil in large nonstick skillet on medium-high heat.

Carefully place cod filets in skillet, flesh-side down (the side that had skin should be facing up).

Cook, undisturbed, 2 to 3 minutes until golden-brown crust forms on bottom.

Gently flip filets.

Reduce heat to medium and cook 3 to 4 minutes longer or until cooked through and fish flakes easily with a fork.

Divide the Spicy Fennel & Tomato Sauce between 4 serving plates.

Place cooked cod over sauce and sprinkle with parsley to serve, if desired.

Nutritional Facts
Servings4
Calories Per Serving302
Total Fat13g20%
Sugar4gN/A
Saturated2g10%
Cholesterol73mg24%
Protein32g64%
Carbs10g3%
Vitamin A61µg7%
Vitamin B122µg64%
Vitamin B60.6mg47.6%
Vitamin C23mg26%
Vitamin D2µg10%
Vitamin E4mg24%
Vitamin K70µg58%
Calcium93mg9%
Fiber4g14%
Folate (food)34µgN/A
Folate equivalent (total)34µg8%
Iron2mg10%
Magnesium75mg18%
Monounsaturated9gN/A
Niacin (B3)4mg28%
Phosphorus383mg55%
Polyunsaturated2gN/A
Potassium1011mg22%
Riboflavin (B2)0.2mg14.5%
Sodium842mg35%
Thiamin (B1)0.8mg62.5%
Water302gN/A
Zinc1mg10%