Mediterranean tomato-braised cod with oregano

Paleo, Gluten Free, Soy Free, Dairy Free, Low Calorie

2 Servings, 550 Calories/Serving

30 - 40 Minutes

With its fragrant, herb-flecked broth, this easy fish stew calls to mind some of our favorite (but far more labor-intensive) Mediterranean seafood classics, such as bouillabaisse or cioppino. For nutrition and crunch, Chef Justine adds a brilliant side dish of broccoli florets, pan-charred with slivered almonds and piquant preserved lemon peel.

Ingredients

  • 6 ounces broccoli
  • ¼ ounce preserved lemon
  • 1 ounce slivered almonds
  • 1 anchovy fillet
  • Peeled fresh garlic
  • Two 6-ounce fillets wild Pacific cod
  • Fresh oregano
  • Fresh flat-leaf parsley
  • 1 tablespoon tomato paste
  • 1 cup diced tomatoes
  • ½ teaspoon Marash chile flakes (optional)
  • 2 ounces baby arugula

Instructions

1

Cook the broccoli

  • Cut the broccoli into long florets, including the stems; lightly peel the stems.
  • Coarsely chop the preserved lemon peel and any pulp.
In a large frying pan over medium-high heat, warm 1 tablespoon oil until hot but not smoking. Add the broccoli and cook, turning a few times, until lightly charred but still crunchy, 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 stew.

2

Prep the cod stew 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.
  • Strip the parsley leaves from the stems; coarsely chop the leaves.

3

Cook the stew

In a medium sauce pot over medium heat, warm 2 tablespoons 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 for 30 seconds. Add the tomatoes and cook, stirring occasionally, until the tomatoes have started to break down, 2 to 3 minutes.
Add the cod, oregano, and as much Marash chile as you like, and stir to coat. Add ¾ cup water. Bring to a boil, reduce the heat to medium, and cook at a vigorous simmer until the broth has thickened and the cod is opaque and cooked through, 5 to 7 minutes. Remove the stew from the heat and stir in the parsley and arugula. Season to taste with salt and pepper, and drizzle with 1 tablespoon oil.

4

Serve

Transfer the cod stew to individual bowls, and serve the broccoli at the table.

Nutrition per serving: Calories 550, Protein: 35 g, Total Fat: 37 g, Monounsaturated Fat: 22 g, Polyunsaturated Fat: 3 g, Saturated Fat: 5 g, Cholesterol: 85 mg, Carbohydrates: 20 g, Fiber: 8 g, Added Sugar: 0 g, Sodium: 950 mg

Contains: tree nuts, fish

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