Cod in Sweet and Sour Pepper Sauce
Updated May 4, 2021
- Total Time
- 40 minutes
- Rating
- Comments
- Read comments
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Ingredients
- 1½pounds Alaskan cod fillets
- Salt and freshly ground pepper to taste
- 2tablespoons extra virgin olive oil
- 1large onion, halved and sliced across the grain
- 1tablespoon coriander seeds
- 2large red bell peppers, or 1 red pepper and 1 yellow pepper, sliced
- 2garlic cloves, minced
- 2teaspoons curry powder (optional)
- 114-ounce can chopped tomatoes
- 2tablespoons mild honey, such as clover
- 4tablespoons sherry vinegar or cider vinegar
- 2bay leaves
Nutritional analysis per serving (4 servings)
312 calories; 9 grams fat; 1 gram saturated fat; 0 grams trans fat; 5 grams monounsaturated fat; 1 gram polyunsaturated fat; 26 grams carbohydrates; 6 grams dietary fiber; 16 grams sugars; 33 grams protein; 1100 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Preheat the oven to 300 degrees. Line a sheet pan with foil and oil the foil. Season the fish fillets with salt and pepper and lay on the foil. Leave at room temperature while you make the sauce.
- Step 2
Heat the oil in a large skillet or casserole over medium heat and add the onion and coriander seeds. Cook, stirring often, until the onion is tender, about 5 minutes, and add the bell peppers and a generous pinch of salt. Cook, stirring often, until the peppers and onions are soft, another 8 to 10 minutes. Stir in the garlic and curry powder, if using, and stir together for a minute, until fragrant. Add the tomatoes and bay leaves and cook, stirring often, until the tomatoes cook down slightly, about 8 minutes. Stir in the honey and vinegar, salt to taste and black pepper, and simmer 5 minutes.
- Step 3
Meanwhile, place a pan of just boiled water on the floor of your oven and place the baking sheet with the fish in the oven on the middle rack. Bake 10 to 15 minutes, until the fish is opaque on the surface but still slightly firm in the middle. Remove from the oven and place in the sauce. Spoon sauce over the top so that the fish is surrounded by it. Simmer for 5 minutes, until the fish is cooked through and can be pulled apart with a fork. Remove from the heat and serve, or even better, chill overnight, then gently reheat the next day.
- Advance preparation: This is even better if you make it a day ahead. The sauce, without the fish, will keep for 3 or 4 days in the refrigerator.
- You can replace the honey with sugar, but I prefer the honey as long as it isn’t too strong.
Private Notes
Comments
Tasty but I didn't like the whole coriander seeds. My husband spent half his eating time picking them out. Next time I'll grind them first. Also, why fuss around with the oven steaming when a quick saute uses fewer resources, heats up the kitchen less and is quicker?
I used 1/2 t ground coriander rather than the seeds for a more subtle taste. Don't skimp on the onions. Lovely blend of flavors and so easy!
Skipped step 1. Completed step 2, nestled cod fillets in the peppers & other veggies. Spooned sauce over top of cod, put a lid on the pan & simmered gently for ~ 7 minutes. Wonderful!
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The coriander seeds were overpowering...wish I had read the comments first
Half an hour at room temperature ages fish by a whole day in the fridge. No idea why you’d leave it out. Otherwise, brilliant.