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.


  • 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



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.


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.


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.



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

Similar Recipes

Avgolemono chicken soup with lemon, egg, and cauliflower “rice”
Paleo, Gluten Free, Dairy Free
Baked shrimp with tomato, feta, orzo, and mint
Soy Free
Baked shrimp with tomato, feta, orzo, and mint
Soy Free