Cod Fillets Sauteed with Garlic, Onions and Peppers, Gluten-Free, Casein-Free
Looking for a healthy dish with lots of flavor that’s also quick and easy for a weeknight supper?
One serving of this recipe (including a little over 5 ounces uncooked weight of the fish) has only about 188 calories and 28 grams of protein.
Cod, a mild-flavored deep sea fish, is easily found in many supermarkets. Easy to cook in a variety of ways, cod fillets are among my family’s favorites for taste and ease of preparation.
After a week or so of feeling a little under the weather, not eating too much at all, I particularly enjoyed that this dish is easy on the tummy, flavorful, versatile – look at the suggestions for serving — and easy to prepare. At the same time, I like that it’s filling and hearty enough to satisfy my husband, who was eating as usual. I hope you like it, too.
Cod Fillets Sauteed with Garlic, Onions and Peppers, Gluten-Free and Casein-Free
1 Tablespoon Olive Oil, or more if needed
1 1/2 Teaspoons Minced Garlic, fresh or bottled
1/2 Cup Onion, cut in 1/2″ pieces
1/2 Cup Red and Green Bell Pepper (or all Red or all Green Peppers) cut in 1/2″ pieces
16 Ounces Cod Fillets
1 Tablespoon Parsley, snipped (or 1 teaspoon dried)
1 Teaspoon Salt (or Lawry’s Season Salt)
1 Cup Water (or half Water and half Dry White Wine)
Garnish – Optional:
3 Medium Black Olives, pitted
Heat olive oil in a large heavy skillet over medium-high heat. Add garlic, onion and peppers; sauté for a few minutes until lightly browned and beginning to soften.
Remove with a slotted spoon to a dish for a few minutes, leaving most of the oil in the pan.
Add a little more oil to pan if needed, then add the fillets, parsley and salt to the pan. Cook for 5 or 6 minutes, turning often, being careful not to let the fillets stick.
Return the vegetables to the pan, and continue cooking for a few more minutes until the fillets flake easily with a fork.
Add the water (or water and wine combination), and simmer for a couple of minutes so it starts to cook down, blending the flavors. Don’t let the liquid cook completely away; if it starts to, just add a little more water.
Garnish with olives, if you like.
Serving suggestions: Along with a side dish of cooked green beans or wilted spinach; or over rice or noodles or steamed cabbage; or fill a gluten-free wrap (like Sandwich Petals) or a sandwich bun. My husband liked his over rice with green beans on the side, while I skipped the rice, then drizzled a little of the sauce over my green beans.
As shown, this is gluten-free (no wheat, barley or rye), casein-free and dairy-free, corn-free, nut-free, soy-free, sugar-free and low-glycemic, as well as low carb.
This recipe will be posted at these sites:
- Simply Sugar and Gluten-Free’s Slightly Indulgent Tuesday
- The Gluten-Free Homemaker’s Gluten-Free Wednesdays
- Miz Helen’s Country Cottage Full Plate Thursday
- Mangoes and Chutney’s Fat Camp Friday
Sandwich Petals did not provide any product or benefit to me for mentioning their product. My personal opinion is expressed above.