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Mediterranean tomato-braised cod with oregano
Heart-Check Certified

Mediterranean tomato-braised cod with oregano

Gluten-Free, Dairy-Free, Soy-Free, Paleo, Lean & Clean

2 Servings, 480 Calories/Serving

30 – 40 Minutes

Slivered almonds and charred broccoli florets add a healthy crunch to this deceptively simple fish stew, making for a gluten-free, easily made-ahead meal.

In your bag

1 bag serves 2 (2 bags serves 4)
  • 6 ounces broccoli
  • 1 wedge preserved lemon
  • ¼ cup slivered almonds
  • 1 anchovy fillet
  • 1 or 2 cloves peeled fresh garlic
  • 2 wild Pacific cod fillets (about 6 ounces each)
  • 2 sprigs fresh oregano
  • 3 or 4 sprigs fresh flat-leaf parsley
  • 1 tablespoon tomato paste
  • 1 cup diced tomatoes
  • ½ teaspoon Marash chile flakes (optional)
  • ¼ pound baby spinach

Make It Leaner

Opt out of the final drizzle of olive oil in Step 3 to shave off 60 calories and 7 grams of fat per serving.

Ingredient IQ

Preserved lemons are a signature Moroccan ingredient and deserve a place in your pantry. Packed with salt, lemon juice, and sometimes spices, their peels take on a delicious brininess over a month or so of aging, perfect for perking up braises, salads, and cheese sandwiches.

Nutrition per serving

Calories: 480, Protein: 40g (80% DV), Fiber: 9g (36% DV), Total Fat: 26g (40% DV), Monounsaturated Fat: 18g, Polyunsaturated Fat: 4g, Saturated Fat: 3g (15% DV), Cholesterol: 80mg (27% DV), Sodium: 580mg (24% DV), Carbohydrates: 24g (8% DV), Total Sugars: 7g, Added Sugars: 0g (0% DV).
Contains: Fish, Tree Nuts

Sodium does not include pantry salt; for reference, ¼ teaspoon kosher salt added to the recipe averages 240mg per serving, or 10% DV). Not a significant source of trans fat.

Instructions

2-serving instructions (4-serving modifications in red)

Wash produce before use

1

Cook the broccoli

  • Cut the broccoli into 1-inch florets; trim off any coarse stems.
  • Remove any pulp from the preserved lemon; finely chop the peel.
In a large frying pan over medium-high heat, warm 2 to 3 teaspoons oil until hot but not smoking. Add the broccoli and cook, stirring occasionally, until lightly charred and crisp-tender, 5 to 7 minutes. Reduce the heat to medium, stir in the preserved lemon and almonds, and cook until the almonds are lightly toasted, 1 to 2 minutes. Season to taste with salt and pepper.
While the broccoli cooks, start the cod.

2

Prep the cod ingredients

  • Coarsely chop the anchovy.
  • Finely chop, press, or grate enough garlic to measure 1 teaspoon.
  • Pat the cod dry with a paper towel; cut the fish into 1½-inch pieces and season generously with salt and pepper.
  • Strip the oregano leaves from the stems; coarsely chop the leaves.
  • Strip the parsley leaves from the stems; coarsely chop the leaves.

3

Cook the cod

In a medium sauce pot over medium heat, warm 2 to 3 teaspoons oil until hot but not smoking. Stir in the anchovy and garlic and cook until fragrant, about 1 minute. Stir in the tomato paste and cook until starting to darken, about 30 seconds. Add the tomatoes and cook, stirring occasionally, until the tomatoes begin to break down, 2 to 3 minutes.
Add the cod, oregano, and as much Marash chile as you like and stir to combine. Add ¾ cup water, raise the heat to medium-high, and bring to a boil. Reduce to a vigorous simmer and cook, stirring occasionally, until the broth has thickened and the cod is opaque and cooked through, 5 to 7 minutes.
Remove from the heat and stir in the parsley and spinach. Season to taste with salt and pepper and drizzle with 1 tablespoon oil.

4

Serve

Transfer the braised cod to individual bowls and serve the broccoli on the side.
The Heart-Check Certification indicates the recipe meets the American Heart Association®'s nutrition requirements: no butter, no added salt from your pantry, and reflects the lower amounts of oil suggested for preparation.

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